I-Ins kunye nokuPhuma kweYoga kunye neScoliosis

Umxholo

• Kutheni i-yoga iluncedo kwiscoliosis
• Yolula kwaye womeleze amacala omzimba
• Nciphisa intlungu kunye nokuqina
• Gcina okanye uphucule indawo yomqolo
• Izibonelelo ezinokubakho zeyoga yescoliosis
• Ukuzisa iyoga
• Yazi uhlobo lwakho lwe-scoliosis
• Qala ngokuphefumla
• Yamkela ukuba ukuhamba kungohluka kumacala asekhohlo nasekhohlo
• Yolula okanye yomeleze apho ifuneka khona
• Tsiba iposi, nayiphi na imeko
• Nika umqeqeshi intloko-phezulu
• Ukuziqhelanisa neyoga kunye nescoliosis
• I-Yoga ibangela i-scoliosis
• Olunye uqeqesho ololuliweyo lwe-scoliosis
• Sebenzisa ii-bolsters, roller, okanye ezinye izixhobo zokolula
• Ziqhelanise nendlela omi ngayo
• Zama ukujija komqolo okuthambileyo kunye nokugoba kwicala
• Yomeleza undoqo wakho
• Sebenza ulungelelwaniso, hayi ulingano
• Iingcebiso zengcali malunga nokuqalisa

Xa befuna iindlela zokulawula i-scoliosis, abantu abaninzi baphendukela kwimisebenzi yomzimba. Olunye uhlobo lwentshukumo oluye lwafumana abalandeli abaninzi kuluntu lwe-scoliosis yiyoga.

I-Scoliosis, ebangela umjikelo osecaleni womqolo, ihlala inxulunyaniswa nabantwana nolutsha, kodwa abantu bayo yonke iminyaka banesi sifo. Kwaye umqolo, njengayo yonke imizimba yethu, unokutshintsha ngokuhamba kwexesha.

Umsebenzi owenziwe ngokomzimba, onje ngokwenza i-yoga rhoqo, lolunye uhlobo lonyango ugqirha anokucebisa ukuba akuncede ujongane nemiceli mngeni kunye nentlungu ehamba nescoliosis.

Oko kwathiwa, kukho izinto ezithile ekufuneka uziqwalasele ngaphambi kokuba ungene kulandelelwano lweyoga. Nazi ezinye iingcebiso kwaye ushukumisela ukuba uqalise.

Kutheni i-yoga iluncedo kwiscoliosis

I-Yoga inokuba luncedo kakhulu kwabo bane-scoliosis, ngakumbi inikezwe ukudityaniswa kokuqina kunye nokuzinziswa okungundoqo okufunekayo ukwenza i-yoga ibonakale ngokufanelekileyo, ngokukaSami Ahmed, i-DPT, ugqirha womzimba kumaZiko e-Advanced Orthopedics.

Yolula kwaye womeleze amacala omzimba

Xa usenza i-yoga, u-Ahmed uthi amalungu omzimba athe saa, kwaye abanye banyanzelwa ukuba benze ikhontrakthi ngokwenza iipatheni ezahlukeneyo zentshukumo ezifuna ukubambelela kwindawo ethile. Oku kuhlala kukhokelela ekunyukeni kokuhamba komqolo wethambo.

Nciphisa intlungu kunye nokuqina

"Xa sijonga umqolo, ngakumbi abo bane-scoliosis, sicinga ngeendlela ezimbini malunga nokuzinza: ifom kunye nokuvalwa kwamandla," utshilo u-Ahmed.

Ngokuqinisa ukuvalwa kwamandla, okwenziwe yimisipha kunye nezicubu ezinxibelelanayo ezigcina umqolo ulungelelwaniso olufanelekileyo, u-Ahmed uthi uhlala ubona ukwehla kwentlungu kunye nokuphuculwa komsebenzi uwonke.

Umsebenzi womzimba, onje ngeyoga, unokunceda ukukhuthaza ukugcinwa komqolo ongathathi hlangothi okanye ukuphucula ulungelelwaniso ngokubanzi.

Gcina okanye uphucule indawo yomqolo

Enyanisweni, uphando oluthile lwezigulane ezingama-25 ezine-scoliosis zifumene ukuba abo benza i-Side Plank pose babone ukuphuculwa kwinqanaba le-scoliotic yomgudu (elinganiswa njenge-angle yeCobb).

Ukubonisa ukuphucuka, abathathi-nxaxheba baziqhelanise ne-yoga pose kwimizuzwana engama-90, kwi-avareji yeentsuku ezingama-6 ngeveki, ngaphezulu kweenyanga ezi-6.

Izibonelelo ezinokubakho zeyoga yescoliosis

• iindawo ezoluliweyo eziqiniswe kukugoba komqolo
• ukomeleza iindawo ezibuthathaka ezichaphazelekayo yindawo yomqolo
• yomeleza umxholo jikelele
• Ulawulo lweentlungu
• ukuphucula ukuhamba kunye nokuguquguquka
• ukugcina okanye ukuphucula isikhundla somqolo

Ukuzisa iyoga

Yazi uhlobo lwakho lwe-scoliosis

Ukuba unomdla wokuzama i-yoga ukunciphisa iintlungu kwaye ulungise ijika lakho, uElise Browning Miller, utitshala oqinisekisiweyo we-Iyengar yoga (CIYT) one-MA kulonwabo lwezonyango, uthi kuqala kufuneka uqonde ukuba yeyiphi ipatheni ye-scoliosis.

"Ngamanye amagama, kufuneka babone ukuba yeyiphi indlela egobayo isiya ngasemva kwaye baqonde ujikelezo kananjalo, ukuba abayazi igophe labo, abayi kuqonda ukuba mabenze njani ukuze balungise ijika," utshilo. .

Qala ngokuphefumla

Xa uMiller esebenza nabafundi abane-scoliosis, uqala ngokugxila ekuphefumleni kweyoga ngeendlela ezilula zokungenisa umoya kwiindawo ezixineneyo, apho ukuphefumla kuthintelwa khona.

"Ukuba kukho ukuxinana okugunxayo kwicala okanye emacaleni omqolo apho i-scoliosis ihamba ngasemva kwaye ijikeleza, emva koko ukolula loo ndawo kunokubangela ukungonwabi," wongeza.

"Inkqubo kufuneka zombini ibandakanye ukunciphisa iintlungu kunye nokulungisa i-scoliosis," utshilo uMiller. Oko kwathethileyo, uyayichaza into yokuba eyona nto ibaluleke kakhulu kukunciphisa iintlungu okanye ukungonwabi kunye nokugcina ijika ekubeni mandundu, enokuthi yenziwe ngendlela eyiyo yeyoga.

Yamkela ukuba ukuhamba kungohluka kumacala asekhohlo nasekhohlo

UJenni Tarma, oyingcali kwezonyango iYoga Medicine®, uthi xa usebenzisa i-yoga ukunceda ukulawula i-scoliosis, kufuneka ukhumbule ukuba ukuhanjiswa koxinzelelo kwizihlunu ezingqonge kuye kungalingani ngenxa yokugoba komqolo.

"Ngokukodwa, izicubu ezisecaleni lekhonkco zincinci kwaye ziqinile, kanti ezo zecala le-convex zihlala zihlala zide, kwaye zinokuba buthathaka," utsho.

Yolula okanye yomeleze apho ifuneka khona

Ngokufanelekileyo, iTarma ithi injongo kukuphinda umise ulungelelwaniso kwaye uzame ukwenza izinto zilingane ngakumbi:

• ekujoliseni ekujoliswe kuyo kwicala elingaphezulu okanye elifutshane
• ukomeleza kwi-convex okanye kwicala elandisiweyo

Tsiba iposi, nayiphi na imeko

Ukwakhumbuza abafundi ukuba ukusukela ukuba kusenokubakho ukusikelwa umda okubonakalayo kuhambo lokunyakaza, kufuneka uzive ukhululekile kwaye unikwe amandla okweqa iimeko ezingenakwenzeka okanye ezinemveliso. Kuhlala kubalulekile ukusebenza ngaphakathi komthamo wakho.

Nika umqeqeshi intloko-phezulu

Kuqhelekile ukuba abafundisi bajikeleze ngexesha leklasi yeyoga kwaye benze uhlengahlengiso kwisithuba somntu.

UTarma uthi: “Uhlengahlengiso kwiiklasi alukho ecaleni kwetafile, kodwa ngokuqinisekileyo ndingacebisa ukuba umqeqeshi azi malunga nezinto ezithile phambi kweklasi kwaye ubazise ngokupheleleyo ukuba awunakungalungelelaniswa nantoni na. isizathu. ”

Ukuziqhelanisa neyoga kunye nescoliosis

Ngokubhekisele kwindlela yeyoga, uMiller ukhetha i-Iyengar kuba ijolise kulungelelwaniso kunye nokomeleza ulwazi lwasemva kwendalo, kunye nokuguquguquka.

"Yindlela yokwelapha, kwaye, ukuqonda kwengqondo kubalulekile kule nkqubo (ukucamngca kwisenzo) apho uhlala khona ixesha elide ngokwaneleyo ukulungelelanisa i-scoliosis yakho," uyongezelela.

I-Yoga ibangela i-scoliosis

I-Yoga ibeka ukuba uMiller acebise ukuba i-scoliosis ibandakanye:

• Isiqingatha esiPhambili sokugoba (Ardha Uttanasana)
• Inja ejonge ezantsi (Adho Mukha Svanasna) ibhanti ejikeleze umnyango wokutsala ukuze wandise umqolo
• Indawo yeNkumbi (Salabhasana)
• Ibhulorho yePose (Setu Bandha)
• Icala elisecaleni (Vasisthasana)
• Ukuphakama kweMilenze yokuPhakamisa (Anantasana)
• I-Mountain Pose (iTadasana)

Olunye uqeqesho ololuliweyo lwe-scoliosis

Sebenzisa ii-bolsters, roller, okanye ezinye izixhobo zokolula

UMiller wongeza ukuba ukuvula ukuvulwa okuxhasiweyo, njengokulala phezu kwe-bolster, kunye nokuphefumula okulungisayo, njengokulala ngecala lakho apho i-curlosis curve ikhona, inokuba luncedo. Ivula ukuphefumla kwaye ilungise ijika.

Ziqhelanise nendlela omi ngayo

Ukwaziswa kwangemva kokubaluleka kubalulekile, kwaye uMiller uthi uyayifundisa phakathi kokuma okumileyo, njengokuma kweNtaba.

Zama ukujija komqolo okuthambileyo kunye nokugoba kwicala

Ukuhamba okulula njengokujikeleza komqolo kunye nokugoba kwicala nako kunokuba luncedo kakhulu ekujonganeni nokungalingani. Nangona kunjalo, iTarma ithi ngenxa ye-asymmetry, ezi ntshukumo ziya kuba ngumceli mngeni kwelinye icala kunelinye.

“Injongo kukuqeqesha uluhlu olungcono lokuhamba kunye nokusebenza kwicala elibuthathaka. Umzekelo, ukuba ukujija ngasekunene kunzima kakhulu, lelo licala ebesiza kugxila kulo, utshilo. Unokwenza ukujija kunye nokugoba kwicala kwisitulo esilula, nokuba kusemgangathweni okanye esitulweni.

Yomeleza undoqo wakho

Oko kwathiwa, iTarma iyabonisa ukuba ubuncinci bomsebenzi kufuneka usebenze, oko kuthetha ukuba usebenzisa iziseko kunye nezihlunu zangasemva ukwenza intshukumo, ngokuchaseneyo nokusebenzisa izandla okanye iingalo ukuzenza kwisikhundla. "Iziphumo zexesha elide zifuna ukomelela okuthe kratya ukutshintsha umqolo kwindawo yokungathathi cala," wongeza.

Sebenza ulungelelwaniso, hayi ulingano

Kwaye nangona ulungelelwaniso olugqibeleleyo lusenokungafikeleleki okanye ludingekile, iTarma ithi ukusebenza kuyo kunganceda ukunciphisa ukungonwabi kunye nokuphucula ukusebenza ngokubanzi.

Iingcebiso zengcali malunga nokuqalisa

• Fumana uqeqesho lwabucala. Xa uqala ngeyoga, uTamra ucebisa iiseshoni zabucala nomqeqeshi onolwazi ngaphambi kokuthatha inxaxheba kwiiklasi zikawonkewonke. "Umqeqeshi oqeqeshwe ngokufanelekileyo unokunceda ekuchongeni i-convex kunye ne-concave macala omqolo womqolo, ukubonelela ngeendlela ezifanelekileyo zonyango, kunye nokubonelela ngesikhokelo ngeendlela zokuguqula kwiiklasi zikawonkewonke," utshilo uTarma.
• Ziqhelanise yonke imihla. UMiller uthi ukuziqhelanisa nemihla ngemihla kubalulekile, nokuba kungokwexeshana nje elincinci. "Ngokuzibophelela kwimisebenzi yemihla ngemihla, ungafundisa kwaye wenze uphawu kumzimba ukuze ufumane ulungelelwaniso ngakumbi kumzimba ongalinganiyo," utshilo.
• Gwema ukuguqulwa okanye ukubangela ukuba ubuhlungu. Ingcebiso ka-Ahmed? Kububulumko ukunqanda izikhundla zeyoga ezibangela iintlungu ngaphezulu kwenqanaba 2 kwisikali se-1 ukuya kwi-10. .
• Sebenza ngaphakathi kokuguquguquka kwakho kunye noluhlu lwentshukumo. Ukwacebisa ukunqanda ukubeka uxinzelelo kumanqanaba okuguquguquka komzimba wakho, ngakumbi kubaqalayo. Kuya kufuneka ukhulule nakuphi na okulindelweyo malunga nendlela ekumele uzive ngayo. "Ngexesha kunye nokuziqhelanisa, wonke umntu unokuphucula ukwenziwa kweyoga," utshilo u-Ahmed.