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Kuchengeta chirwere cheshuga pasi pekutonga kunoda mararamiro ane hutano. Vanorwara neshuga vari panjodzi yezvinetso zvakati wandei sehosha yemwoyo uye yakaderera BP. Kugamuchira iyo yoga sechikamu chehupenyu kunogona kubatsira mukutungamira-kwenguva refu kwechiitiko uye nekuvandudza mhando yehupenyu.
Hutano mhedzisiro yeYoga yakawanda uye yakanaka. Iwo anonyanya kusanganisira mamiriro uye kufema kurovedza izvo zvakagadzirirwa kukurudzira rwatata. Ivo zvakare vanobatsira kugadzirisa kuyerera kweropa kune rwatata.
Yoga kumira kwevanorwara neshuga kunovandudza maseru enhengo uye kufambira mberi kugona kwayo kuburitsa insulin yemuviri. Yoga inofanirwa kuitirwa kwakatenderedza makumi mana-60 maminetsi, kungave mangwanani kana manheru zvichienderana nenhare yako. Dzivisa kuita yoga uchangopedza kudya sezvo zvichikonzera kukwira kweropa. Heano mashoma eyoga poses kune vane chirwere cheshuga. Tarisa.
1. Kapalbhati
Iyi inzira inoshanda yekufema kune vane chirwere cheshuga. Inosanganisira kufema kwakasimba uye otomatiki kufema. Kapalbharti inogadzira kumanikidza mudumbu panguva yekufema iyo inobatsira kugadzirisa mashandiro e beta-maseru ari mupancrere. [1]
Maitiro ekuita: Gara wakananga nemusana wako wakamira uye uyambuke makumbo ako. Tora kufema kwakadzika uye buritsa mweya nekukurumidza uye woita ruzha rwekuzvitutumadza uchizviita. Tarisa zvakanyanya kufema pane kufema. Iko kufema kunofanirwa kuitwa nesimba rakapinza. Kufemera mukati nekunze chete kubva mumhino. Zviite zvingangoita 5 kutenderera, kurova zana nemakumi matanhatu nguva imwe neimwe.
2. Vrikshasana (Chimiro Chemuti)
Vrikshasana kana chimiro chemuti chinobatsira kukurudzira kuvanzika kwe insulin mupancreas. Iyo inoshanda yoga kune vanhu vane Type 1 chirwere cheshuga umo insulin inogadzira yakaderera. Vrikshasana inobatsirawo kugadzirisa mwero uye kugadzikana mumakumbo. Kurwadziwa kwegumbo nekuda kwekukuvara kwetsinga ndechimwe chezviratidzo zvakajairika mune chirwere cheshuga neuropathy.
Maitiro ekuita: Mira nemakumbo akatwasuka nemakumbo pamwechete. Maoko anofanirwa kuve parutivi rwako uye chirebvu chinofanira kutarisana nepasi. Wobva waisa rutsoka rwerudyi pakatarisana nechidya chemukati chekuruboshwe, kuti chitsitsinho chiuye padhuze nepakati peguyo sezvinobvira. Uya nemaoko ese kumusoro zvishoma uye ubatane nawo. Gara munzvimbo iyi kwemasekondi makumi matatu uye fema zvakajairika. Iye zvino zvishoma nezvishoma uunze maoko ari pakati pechipfuva nemakumbo akatwasuka uye tsoka pamwe chete nekufema. Dzokorora maitiro neimwe gumbo.
3. Setu Bandhasna (Bridge Pose)
Mukutsvaga, zvakawanikwa kuti setu bandhasna pamwe ne pavanamuktasana inobatsira mukuvandudza mazinga eglucose nekuwedzera kunzwisisika kweB-maseru epancreas kune chiratidzo cheglucose. Izvi zvinobatsira kubata mazinga eglucose mune chirwere cheshuga mellitus. [piri]
Maitiro ekuita: Rara pasi pamubhedha weyoga tsoka dzakatsetseka pasi. Exhale uye zvishoma nezvishoma kusundira kumusoro uye kubva pasi. Unofanirwa kusimudza muviri wako apo musoro uchifanira kurara wakarara pamubhedha. Muviri wako wese unofanirwa kunge uri mumhepo. Edza kushandisa maoko ako kusundidzira pasi kuti uwane rutsigiro. Iwe unogona kutobatirira maoko ako pazasi peako akasimudzwa kumashure sezvo izvi zvinogona kupa kumwe kutambanudza.
4. Balasana (Yekuzorora KweMwana)
Balasana inobatsira kubata mazinga eglucose mune vane chirwere cheshuga. Iyi yoga yekuzorora inobatsira kugadzirisa kutenderera mumuviri uye kunoderedza kunetseka uye kuneta. Balasana zvakare inobatsira kumutsidzira iyo yepakati tsinga system uye zvinyoronyoro inotambanudza mahudyu, zvidya uye makumbo. Izvi zvinhu zvinobatsira mukutungamira kwechirwere cheshuga.
Maitiro ekuita: Gara pasi nehuremu hwako pamabvi. Ita chokwadi chekubuda kunze kwetsoka pasi. Paradzira zvidya zvako zvishoma ugare pazvitsitsinho. Edza kuburitsa mweya uye kukotamira kumberi kubva muchiuno chako. Dumbu rako rinofanira kuzorora pazvidya zvako uye uve nechokwadi chekuwedzera musana wako. Tevere tambanudza maoko ako kumberi. Izvi zvichawedzera kumashure. Ramba uri posa kwemaminitsi matatu. Gare gare zvishoma nezvishoma simudza muviri wako uye dzokera kuchinzvimbo.
5. Surya Namaskar
Surya Namaskar kana kukwazisa kwezuva ndiko kwakanyanya kushanda kweasanaas kudzora huwandu hweshuga yeropa. Iyo mamiriro anotendera akateedzana mafambiro anowedzera kuyerera kweropa mumuviri wese uye inovandudza kugadzirwa kwe insulin. Iyo 12 asanas muSurya Namaskar inokwevera runyararo, kuwirirana uye simba kumuviri.
Maitiro ekuita: MuSurya Namaskar, nhanho imwe neimwe inoyerera ichipinda mune inotevera uye kufamba kusingaperi kunoitwa kwakatarisana nezuva rinobuda.
6. Trikonasana (Triangle Pose)
Iyi yoga pose inobatsira mukutungamira kwerudzi rwechipiri chirwere cheshuga mellitus. Mune ongororo yakaitwa pa13 yoga asanas, trikonasana aive mumwe wavo akabatsira mukuderera kukuru kweglucose mumuviri. Shanduko muchiuno-chiuno chiyero uye insulin mazinga akanyorwawo. [3]
Maitiro ekuita: Peta rimwe gumbo pamabvi, zvitsigire paruoko kudivi iri, tambanudza rimwe gumbo kusvika paunokwanisa uye simudza rumwe ruoko pakona yakatarisa. Muviri wako unofanirwa kuumba katatu kona.
7.Peacock Pose (Mayurasana)
Sekureva kwenyanzvi, Mayurasana kana peacock inosheedzera matoni emukati akasiyana emukati anova nebasa rekuvandudza kugaya uye kutenderera. Inonanzva itsvo, rwatata uye chiropa zvichiteverwa nekuvandudzika mukushanda kwavo. Sezvo iyi yoga pose inotarisira nhengo dzakawanda uye masisitimu enhengo, zvinogona kubatsira kugadzirisa matambudziko eshuga.
Maitiro ekuita: Tsamira nemapfudzi kumberi uye isa maoko padhuze nepachipfuva makumbo akatambanudzwa. Dhinda michindwe pasi uye chengeta musoro wako wakananga. Simudza tsoka imwe panguva uyezve imwe, kuenzanisa muviri mumaoko. Ita shuwa kuti makumbo anosimudzwa zvakafanana pasi. Bata iyo pose kwemasekondi 15-30. Regedza iyo pose forts nekuisa tsoka uyezve mabvi.
