Zuva reArthritis Zuva 2019: Yakanakisa Yoga Inoita YeArthritis

Mazita Akanakisa Evana

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World Arthritis Day izuva repasi rose rekusimudzira zuva rekuzivisa vanhu vanopemberera gore rega musi wa12 Gumiguru kubvira 1996. Zuva iri rinoratidzira matambudziko akasangana nevanhu vane mhando dzakasiyana dzemajoini senge osteoarthritis, psoriatic arthritis, gout uye rheumatoid arthritis uye inodaidzira vanachiremba nevanoona nezvehutano. kuti ubatanidze kune avo vanhu kuti uvape kukurumidza kuongororwa uye kurapwa.

Arthritis chirwere chemuviri chinobata vanhu vanopfuura mamirioni zana nemakumi masere muIndia. Arthritis inowanzoitika kune vakadzi kupfuura varume ^[1] . Muchikamu chino, tichave tichikurukura kuti iyo yoga inovandudza sei zviratidzo zveArthritis.

Yoga Uye Arthritis

Sezvo iwe paunenge uchikwegura, mikana yekurwadziwa kwemajoini inowedzera uye iwe unotanga kutambura nemapfupa asina kusimba. Kusava nekurovedza muviri uye zvakakosha zvinovaka muviri zvinogona kuwedzera arthritis. Yoga inzira yakanaka yekurovedza muviri kune avo vanorwara neArthritis nekuti ihwo hushoma-hwekuita muviri unodzora marwadzo eArthritis nekusimbisa mhasuru dzako mumajoini, zvichidaro kuwedzera kushanduka nekuchengetedza simba repfupa.

Chidzidzo chakaratidza kuti iyo yoga inogona kubatsira akasiyana marudzi eArthritis uye inogona kubatsira kudzikisa marwadzo ejoini, kudzikisira kushushikana uye kushushikana, uye nekuvandudza kubatana kuchinjika ^[piri] .

Chimwe chidzidzo chakaburitswa muRestorative Neurology uye Neuroscience chakawana kuti kuita yakasimba yoga kuita kwevhiki sere kunogona kudzikisira zvakanyanya kuomarara kwezviratidzo zvemuviri nezvepfungwa muvane rheumatoid arthritis varwere. ^[3] .

Yoga Inobata Arthritis

1. Warrior pose (Virabhadrasana)

Iyi yoga asana inovavarira kusimbisa majoini, inowedzera kutenderera kweropa muhudyu, mapfudzi, dunhu remuromo wechibereko, uye makumbo. Iyo murwi pose inobatsirawo zvakanyanya mukusimbisa maoko, makumbo, uye kudzika kumashure ^[4] .

Maitiro ekuita:

• Mira wakatwasuka nemakumbo akatambanuka uye bvisa tsoka yako yekurudyi nemadhigirii makumi mapfumbamwe uye tsoka yekuruboshwe mukati nemadhigirii gumi nemashanu.
• Simudza maoko ako ese padivi pakureba kwepafudzi nechanza chako chakatarisa kumusoro.
• Bhenda ibvi rako rerudyi uye ufeme kunze.

Ongorora: Yakakwira yeropa revarwere varwere vanofanirwa kudzivirira iyi pose.

2. Bridge pose (Setu Bandhasana)

Iyi yoga pose inobatsira kusimbisa mhasuru dzemabvi uye zvakare inobatsira kune avo vanorwara ne osteoporosis, asthma, sinusitis, uye neBP. Bhiriji rinodzikamisa huropi uye rinodzora kushushikana nekushushikana mumuviri ^[5] .

Maitiro ekuita:

• Nhema pamusana wako, uye peta mabvi ako uye chengeta chiuno chako kure.
• Isa maoko ako padivi pemuviri uye zvishoma nezvishoma simudza yako yepazasi kumashure, yepakati kumashure, uye yekumusoro kumashure kubva pasi kana iwe uchifema
• Bata chinzvimbo kwemaminetsi maviri kusvika maviri uye sunungura iyo pose paunobuda

3. Triangle pose (Trikonasana)

Triangle pose inosimbisa mabvi, makumbo, uye makumbo. Inobatsira zvakare mukutambanudza uye kuvhura hamstrings, chiuno, uye kugomera, mapendekete, musana, uye chipfuva. Iyo Triangle pose inogona zvakare kuunza zororo kubva pakurwadziwa kumashure uye sciatica ^[6] .

Maitiro ekuita:

• Mira wakananga uye upatsanure tsoka dzako zvakaparadzana.
• Dzorera tsoka yako yekurudyi 90 degrees uye tsoka yekuruboshwe ne15 degrees.
• Inhale uye buritsa mweya zvakadzama uye tendera ruoko rweruboshwe kuti riuye mumhepo uye ruoko rwerudyi runodzika pasi pasi.

Ongorora:

1. Kudziisa muviri kunodiwa usati watanga iyi yoga asana.

2. Zvishoma nezvishoma uye zvinyoro kukotamira kumberi kuti urege kurasikirwa nechiyero.

4. Muti pose (Vrikshasana)

Muti pose unoita makumbo akasimba, anovandudza mwero uye anosimbisa mahudyu. Izvo zvinounzawo kuenzanisa uye kuenzana kupfungwa dzako uye zvinobatsira kuvandudza kusangana ^[7] .

Maitiro ekuita:

• Mira wakananga nemaoko padivi pemuviri.
• Bhenda ibvi rako rekurudyi uye riise parutivi rweruboshwe. Rutsoka chete runofanira kuiswa zvakasimba.
• Tora mweya wakadzika uye simudza maoko ako pamusoro wako uye uunze zvanza zvako pamwechete.
• Exhale uye usunungure maoko ako nemakumbo.

5. Katsi yakatambanudzwa (Marjariasana)

Iyo kati inotambanudza yoga pose inosimbisa mawoko nemapendekete, inounza kusanduka kumuzongoza, inovandudza kugaya, inozorodza pfungwa, uye inovandudza kutenderera kweropa. ^[8] .

Maitiro ekuita:

• Pfugama pasi muchimiro chetafura kuitira kuti maoko netsoka zvigadzire makumbo etafura.
• Chengetedza maoko ako akatwasuka uye mapendeti akati sandara pasi.
• Tarisa wakananga kumberi uye fema mukati iwe uchisimudza chirebvu chako uye uchidzosera musoro wako kumashure.
• Exhale uye usunungure chinzvimbo chako.

6. Cobra pose (Bhujangasana)

Kurwadziwa kweCobra kunoderedza kurwadziwa kwepamusoro, kunotambanudza musana, mawadhi kure nekushushikana uye kuneta, kunomutsa nhengo mudumbu, uye kunonyaradza sciatica ^[9] .

Maitiro ekuita:

• Rara wakarara padumbu rako woisa huma yako pasi uye tsoka dzako dzakatsetseka pasi.
• Zvino, exhale uye simudza muviri wako wepamusoro - musoro wako, chipfuva, musana uye chiuno.
• Chengeta maoko ako akatwasuka pasi uye zvishoma nezvishoma kufema mukati nekubuda.

Ongorora: Usaite izvi zvekumira kana uine kukuvara kweruoko kana musana kukuvara.

7. Chitunha (Savasana)

Iyi yoga pose inoderedza zviratidzo zveArthritis, kushushikana, kushaya hope, uye kuwedzerwa kweropa. Iyo zvakare inogadzirisa matishu nemaseru, inosunungura kushushikana uye inokuvandudza iwe ^[10] .

Maitiro ekuita:

• Rara nhema kumusana kwako uye vhara maziso ako.
• Chengetedza makumbo ako parutivi uye isa maoko ako padivi, zvishoma zvakapararira zvakaparadzana nemuviri.
• Zvishoma nezvishoma zorora muviri wako uye fema zvishoma uye zvinyoro kwemaminitsi gumi kusvika makumi maviri.

1. [1]Akhter, E., Bilal, S., & Haque, U. (2011). Kuwandisa kweArthritis muIndia nePakistan: ongororo. Rheumatology yepasi rose, 31 (7), 849-855.
2. [piri]Haaz, S., & Bartlett, S. J. (2011). Yoga yeArthritis: ongororo yekuongorora.Rheumatic zvirwere makiriniki eNorth America, 37 (1), 33-46.
3. [3]Surabhi Gautam, Madhuri Tolahunase, Uma Kumar, Rima Dada. Impact yeyoga yakavakirwa pfungwa-muviri kupindira pane systemic kuzvimba mamaki uye co-morbid kushushikana mune anoshanda Rheumatoid arthritis varwere: Yakagadziriswa inodzorwa kutongwa.
4. [4]Cheung, C., Wyman, J. F., Bronas, U., McCarthy, T., Rudser, K., & Mathiason, M. A. (2017). Kugadzirisa mabvi osteoarthritis neyoga kana aerobic / simbisa zvirongwa zvekurovedza muviri kune vakuru vakuru: mutyairi akasarudzika akaedzwa anotongwa. Rheumatology yepasi rose, 37 (3), 389-398. doi: 10.1007 / s00296-016-3620-2
5. [5]Kelley, K. K., Aaron, D., Hynds, K., Machado, E., & Wolff, M. (2014). Mhedzisiro yeiyo yekurapa iyo yoga chirongwa pane postural kudzora, kufamba, uye gait kumhanya munharaunda-inogara vakuru vakuru. Zvinyorwa zveimwe nzira uye yekurapa mishonga (New York, NY), 20 (12), 949-954. doi: 10.1089 / acm.2014.0156
6. [6]Gungu, E. M., Jeannot, E., & Trewhela, A. (2015). Kubudirira kweIyengar yoga mukurapa musana (kumashure uye mutsipa) kurwadziwa: Kuongorora kwakarongeka. Magazini yepasi rese yeyoga, 8 (1), 3–14. doi: 10.4103 / 0973-6131.146046
7. [7]Yu, S. S., Wang, M. Y., Samarawickrame, S., Hashish, R., Kazadi, L., Greendale, G. A., & Salem, G. J. (2012). Izvo zvinodiwa panyama zvemuti (vriksasana) uye rimwe-gumbo chiyero (utthita hasta padangusthasana) inoita inoitwa nevakuru: bvunzo yebiomechanical. Zviratidzo-zvakavakirwa zvinowirirana uye imwe nzira yekurapa: eCAM, 2012, 971896. Doi: 10.1155 / 2012/971896
8. [8]Badsha, Humeira & Chhabra, Vishwas & Leibman, Cathy & Mofti, Ayman & Kong, Kelly. (2009). Iwo mabhenefiti eyoga ye rheumatoid arthritis: Mhedzisiro yepakutanga, yakarongedzwa 8-vhiki chirongwa. Rheumatology yepasi rose. 29. 1417-21. 10.1007 / s00296-009-0871-1.
9. [9]Bhandari, R & Singh, Vijay. (2008). Yekutsva Pepa pane 'Mhedzisiro yeYogic Package pane Rheumatoid Arthritis'. Indian J Biomechanics. Nyaya Yakakosha (NCBM 7-8 Kurume 2009).
10. [10]Kiecolt-Glaser, J. K., Christian, L., Preston, H., Houts, C. R., Malarkey, W. B., Emery, C. F., & Glaser, R. (2010). Kushungurudzika, kuzvimba, uye yoga tsika. Psychosomatic mushonga, 72 (2), 113-121. doi: 10.1097 / PSY.0b013e3181cb9377

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