Izifo Eziyi-10 Ezingalashwa Nge-Yoga

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I-Yoga ingenye yezindlela zokuzivocavoca empeleni eziqhayisa ngenqwaba yezinzuzo zomzimba nezengqondo, ezibandakanya ukunciphisa izimpawu zokucindezeleka, ukwenza ngcono impilo yenhliziyo, ukwakha amandla nokuguquguquka. Kodwa enye yezinzuzo ze-yoga evelele yikhono layo elinamandla lokwelapha izifo.

Izimo ezehlukene zezempilo noma izifo ezifana nesifuba somoya, umfutho wegazi ophakeme, isifo sikashukela, ukukhathazeka nokudangala, ubuhlungu bamalunga nemisipha, ubuhlungu beqolo, umdlavuza nokunye kungalashwa ngezinhlobo eziningana zeyoga ^[1] .

Kodwa-ke, umuntu udinga ukukhumbula ukuthi ukwenza i-yoga kuphela ngeke kusize ekwelapheni izifo. Kepha i-yoga kufanele ibe yingxenye yenqubo yokwelashwa.

Nazi ezinye izifo i-yoga engazilapha. Qhubeka ufunde.

1. Umdlavuza

I-yoga asana ebizwa ngeHatha yoga ingalithuthukisa ikhwalithi yempilo ezigulini ezinomdlavuza. Ukuzijwayeza i-Hatha yoga njengengxenye yenqubo yokwelashwa komdlavuza kukhombisile nokuthuthuka kuma-biomarker njenge-TNF-alpha, IL-1beta, ne-Interleukin 6 ^[okubili] . Kodwa-ke, iHatha yoga ayinamphumela embangela eyinhloko yalesi sifo.

2. Ubuhlungu beqolo

Ubuhlungu obuphansi emuva bubangelwa ngenxa yezici eziningi njengokulimala, ukuma kabi, ukunyakaza okuphindaphindiwe, noma ukuguga. IHatha yoga ingenye yezindlela zokuzivocavoca ze-yoga ezisebenza ekuphatheni ubuhlungu obungapheli obuya emuva. Ifomu le-Hatha yoga livame ukuhlanganisa izinto zokuma ngemuva, ukugxila, ukuphefumula nokuzindla ^[3] .

3. I-atherosclerosis yeCoronary

Iziguli ezinesifo somthambo we-coronary kufanele zenze izivivinyo zokuphefumula ezijulile njengePranayama njengoba yehlisa amazinga e-serum cholesterol (inani eliphelele le-cholesterol, amazinga e-triglyceride, ne-LDL cholesterol), ithuthukisa amandla okuzivocavoca umzimba, futhi inciphise isisindo ^[4] .

4. Isifuba Somoya

I-Pranayama ukuvivinya umzimba okujulile okungasiza ekunqobeni nasekuvimbeleni ukuhlaselwa yisifuba somoya. Ngesikhathi sePranayama, umoya owuphefumulayo uqhubukusha uvule i-alveoli evaliwe noma engasebenzi yamaphaphu. Lokhu kugcwalisa ama-capillaries amaphaphu ngeoksijini eyengeziwe futhi kulawula izinga lokuphefumula kwakho ^[5] .

5. Isifo sikashukela

ISurya Namaskar iyizinyathelo eziyishumi nambili zeyoga asana ebandakanya ukuzelula nokuphefumula, esebenza kahle kakhulu ekulawuleni nasekuphatheni isifo sikashukela, njengoba iphakamisa ukukhiqizwa kwe-insulin emanyikwe ^[6] .

6. Izinkinga zenhliziyo

I-cobra pose iyasebenza ekwelapheni izinkinga zenhliziyo, njengoba isiza ekunwebeni nasekwandiseni isifuba, ngaleyo ndlela ivumela ukugeleza kwegazi okuningi kuye enhliziyweni nokusivuselela. Okunye ukuvivinya umoya okubizwa ngeKapalbhati kuyasiza ekwelapheni izifo zenhliziyo, ngoba kukhuthaza ukufakwa komoya omningi emaphashini futhi kuvumela umoya-mpilo omningi ukuthi usabalalele ekujikelezeni kwegazi kwamaphaphu ^[7] .

7. Ukukhathazeka nokudangala

I-Backbend yoga kungenye indlela ye-yoga, esebenza ngempumelelo ekulweni nokukhathazeka nokudangala futhi esiza ekuthomalaliseni ingqondo yakho ^[8] . Ekuhlaselweni ukukhathazeka, umzimba nengqondo kungena kumodi yokwethuka, okwenza umzimba wakho ugcwale 'ukulwa noma i-hormone yendiza'. Ngakho-ke, izivivinyo zokuphefumula okulula zingasiza ukukhulula ingqondo nomzimba wakho.

8. Umfutho wegazi ophezulu

I-yoga yeSarvangasana, ikakhulukazi, ikhonjisiwe ukuthi iyasiza ekuvimbeleni nasekwelapheni umfutho wegazi ophezulu. Le ndlela ye-yoga ihlangene nokuphumula, ukwelashwa kwengqondo, nokuzindla okungaphezu kwamandla amaningi kunomthelela wokulwa nomfutho wegazi ophezulu ^[9] .

9. Izinkinga zesisu

Ukuma kwengane kunenzuzo enkulu ekwelapheni izinkinga zokugaya isisu ngokusiza ekunyakazeni kwamathumbu okufanele. Iphinde isize ekunciphiseni isifo samathumbu esingathukutheli nezinye izinkinga ezihlobene nesisu ^[10] .

10. Ubuhlungu obuhlangene nobomzimba

I-pose yomuthi iyasebenza ekwelapheni ubuhlungu bamathambo, obuhlangene nobemisipha ngokulungisa ukuhleleka emuva nokuqinisa imisipha engemuva engemuva. ISurya Namaskar nayo iyasiza ekwelapheni ubuhlungu obuhlangene kanye nesifo samathambo.

1. [1]USengupta P. (2012). Imithelela Yezempilo yeYoga nePranayama: Ukubuyekezwa Kwesimo Sezwe. Iphephabhuku lamazwe omhlaba lemithi yokuvikela, 3 (7), 444-458.
2. [okubili]URao, R. M., Amritanshu, R., Vinutha, H. T., Vaishnaruby, S., Deepashree, S., Megha, M.,… Ajaikumar, B. S. (2017). Indima yeYoga Ezigulini Ezinomdlavuza: Okulindelwe, Izinzuzo, Nezingozi: Ukubuyekezwa.Iphephabhuku laseNdiya lokunakekelwa kokuthambisa, 23 (3), 225-230.
3. [3]UChang, D. G., Holt, J. A., Sklar, M., noGroessl, E. J. (2016). I-Yoga njengokwelashwa kobuhlungu obungapheli obuya emuva: Ukubuyekezwa okuhlelekile kwezincwadi.I-Journal ye-orthopedics & rheumatology, 3 (1), 1-8.
4. [4]Manchanda, S. C., Narang, R., Reddy, K. S., Sachdeva, U., Prabhakaran, D., Dharmanand, S., ... & Bijlani, R. (2000). Ukubuyiselwa emuva kwe-atherosclerosis ye-coronary nge-yoga yokuphila kungenelela.I-Journal of the Association of Physicians of India, 48 (7), 687-694.
5. [5]USaxena, T., noSaxena, M. (2009). Umphumela wokuzivocavoca okuphefumulayo okuhlukahlukene (pranayama) ezigulini ezine-asthma ye-bronchial yobukhali obuncane ukuya kokulingene.I-International magazine ye-yoga, 2 (1), 22-25.
6. [6]UMalhotra, V., Singh, S., Tandon, O. P., noSharma, S. B. (2005). Umphumela ozuzisayo we-yoga kwisifo sikashukela Iphephabhuku leNepal Medical College: I-NMCJ, 7 (2), 145-147.
7. [7]IGomes-Neto, M., Rodrigues, E. S., Jr, Silva, W. M., Jr, & Carvalho, V. O. (2014). Imiphumela yeYoga ezigulini ezinokwehluleka kwenhliziyo okungapheli: i-Meta-Analysis.izinqolobane zaseBrazil zenhliziyo, 103 (5), 433-439.
8. [8]Shapiro, D., Cook, I. A., Davydov, D. M., Ottaviani, C., Leuchter, A. F., & Abrams, M. (2007). I-Yoga njengokwelashwa okuhambisanayo kokudangala: imiphumela yezici nezimo ezithile kumphumela wokwelashwa Umuthi ohambisanayo osekelwe ebufakazini nakwenye indlela: eCAM, 4 (4), 493-502.
9. [9]IVaghela, N., Mishra, D., Mehta, J. N., isiPunjabi, H., Patel, H., & Sanchala, I. (2019). Ukuqwashisa nokuzijwayeza ukuzivocavoca nge-aerobic ne-yoga phakathi kweziguli ezinomfutho wegazi ophakeme e-Anand. I-Journal of Education and Health Promotion, 8 (1), 28.
10. [10]UKavuri, V., Raghuram, N., Malamud, A., noSelvan, S. R. (2015). Irritable Bowel Syndrome: IYoga njengoKwelapha Okulungisa. Imithi ehambisanayo esekelwe ebufakazini futhi ehlukile: eCAM, 2015, 398156.

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