I-Yoga Ephumelelayo I-11 Yokwelapha Ukwelashwa Kwemisipha

Amagama Amahle Kakhulu Ezingane

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Akekho kithi esingabazi ubuhlungu bezicubu nezicubu ezibuhlungu. Ubuhlungu abukona ukuqedwa kwanoma yisiphi isenzo esisodwa kodwa kungumphumela wendlela yokuphila yesimanje nemikhuba. Uhlelo olucindezela kakhulu kanye namahora okusebenza lakha ukungezwani okuningi emisipheni yakho, okudala ubuhlungu emhlane wakho, emlenzeni, entanyeni njalonjalo.

Iningi lethu livame ukungazinaki izinhlungu zemisipha futhi liqhubeke nemisebenzi yethu yansuku zonke. Kepha, ukunganakwa kobunzima bemisipha nokungaphatheki kahle kungaholela ekungaphatheni okuhle okuzayo njengokuhamba okulinganiselwe nokuqina.

Indlela ephumelela kunazo zonke futhi enokuthula yokuzikhulula ezinhlungwini zemisipha yiYoga! Yebo, yimpendulo yokugcina ukususa lokho ^[1] ubuhlungu obukhathazayo obukuhluphayo nsuku zonke. Umkhuba weyoga uhilela ukunwebeka nokuphumula kwemisipha, okuzosiza ukudedela ubuhlungu bemisipha. Ukwenza i-flexing nokuzinzisa umnyombo wakho nemisipha yakho ngendlela efanele yokwelula kube ikhambi emhlane, emlenzeni nasentanyeni yezinhlungu.

Ukuzijwayeza ukubekwa kwe-yoga ngeke nje kukuqedele ^[okubili] imisipha evuvukile futhi evuvukele kepha futhi isiza nokwenza ngcono ukugeleza kwegazi kungene ebuchosheni bakho futhi yakhe ukuthula kwengqondo, kusho uDkt Sharad Kulkarni, ongomunye wabasebenza kakhulu e-Ayurveda eBangalore. Ngakho-ke, funda ukuze wazi mayelana nezimo ezimangalisayo futhi ezisebenzayo ze-yoga ezizokusiza ukuqeda ubuhlungu bemisipha.

Izimbangela Ezivamile Zobuhlungu Bemisipha

Ukwelulwa ngokweqile nokudonsa kwemisipha, imisipha, izinzwa namalunga kungadala ubuhlungu ehlombe, entanyeni, ezinhlangothini zesisu, emilenzeni njll. Izimbangela ezivame kakhulu zobuhlungu bemisipha yilezi

• ukoma komzimba
• ukusetshenziswa kwemithi ethile
• imisipha ebuhlungu
• ukungalingani kwe-electrolyte
• isimo sezulu esingesihle
• ukuzivocavoca ngokweqile.

I-Yoga Isungula Ubuhlungu Bemisipha

1. I-Tadasana noma i-palm tree pose

Ngokwelula imisipha, ikakhulukazi leyo kusuka ezinzwaneni zakho ukuya eminweni yakho, lesi sikhundla se-yoga sisiza ekuthomalaliseni izinzwa zakho. I-asana emile ingenziwa futhi endaweni ephakeme futhi ingeyokuqala futhi iphela njenge-asana e-surya namaskar. I-Tadasana isiza ngokwakha nokwenza kusebenze izinzwa emzimbeni wakho wonke futhi yehlise nobuhlungu bakho emuva. Ukuzijwayeza njalo kungaqinisa amadolo, amathanga, isisu, amaqakala nezinqe, futhi kunikeze ukukhululeka ku-sciatica.

Ungakwenza kanjani:

• Yima uqonde phansi, negebe elincane phakathi kwezinyawo zakho.
• Phakamisa izingalo zakho zombili, ngenkathi udonsa umoya.
• Gcina izingalo zakho phezulu futhi uhlanganise iminwe yakho.
• Manje, phakamisa izithende zakho futhi uhlale ezinzwaneni zakho.
• Zama ukugcina ukuma imizuzu engu-10, ungazikhandli.
• Gcina ukuphefumula okuhamba kancane nokujulile.
• Buyela endaweni yokuqala ngokukhipha umoya (ukuphefumula okujulile).

Ukuqapha : Ungeqisi i-asana. Abantu abaphethwe yikhanda, ukuqwasha, kanye nomfutho wegazi bangabuza iseluleko kumfundisi we-yoga.

2. I-Parsvakonasana noma ukuma kwe-lateral angle

Lesi sikhundla sisiza ukwelula imisipha yakho futhi sizuzisa kakhulu kubantu abaphethwe yizinhlungu ezisezingeni eliphansi. Ukwenza i-parsvakonasana kunweba imisipha yakho yangemuva, yemilenze neyethanga, kanti futhi kuthiwa yelapha i-osteoporosis. Ngokwenza i-traction emisipheni, i-asana iyondla nama-disc womlomo futhi. Kuyasiza futhi ekudambiseni ukungahambi kahle kokuya esikhathini ngokuxegisa imisipha yesisu.

Ungakwenza kanjani:

• Qala ku-pose ye-tadasana.
• Nweba isifuba, wehlisa amahlombe bese ugcina intamo iqonde.
• Faka umoya, bese uthatha izinyawo zakho zokudla ukusuka kwesobunxele kuye kumasentimitha amane ukuze izinyawo zombili zifane.
• Jikela unyawo lwakho lokunene uye ngakwesokudla ngama-degree angamashumi ayisishiyagalolunye, ngaphandle kokuguqula umzimba wakho.
• Goba idolo langakwesokudla, ithanga lakho lifane nomhlabathi.
• Exhale futhi ngalo, goba isandla sakho sokudla uthinte izinyawo zakho zokunene.
• Thatha isandla sakho sobunxele phezulu, ukuze ama-biceps akho athinte indlebe yakho yangakwesobunxele.
• Gcina izingalo zakho ziqondile nesobunxele phezulu.
• Gcina isikhundla semizuzwana engama-20-30, ngokuphefumula okujwayelekile.
• Buyela endaweni yokuqala ngokuletha isandla sakho sobunxele emuva ukuze uthinte ithanga lesobunxele.
• Donsela bese ubuyisa isandla sakho sokudla ukuze ume uqonde.
• Exhale bese uhlanganisa imilenze yakho ndawonye.

Ukuqapha : Gwema i-asana uma uhlushwa ukuqwasha noma umfutho wegazi ophakeme futhi ophansi. Uma kunezinkinga zomlomo wesibeletho noma zentamo, esikhundleni sokujika ikhanda lakho, bheka ngqo - welula intamo yakho.

3. I-Baddha konasana noma i-posecobler

Le asana isiza ekulondolozeni iqolo eliphansi eliphilile nokuphumula kwemisipha. Izinsiza ze-Baddha konasana ekuqedeni ubuhlungu bemisipha ngokuthuthukisa ukuguquguquka kwemisipha yakho. Ilapha noma yiziphi izinkinga ezingahambi kanye nokuqaqamba kwemisipha. I-asana isiza ngokwelula amathanga angaphakathi, amadolo nokububula.

Ungakwenza kanjani:

• Hlala phansi ngomgogodla oqondile.
• Gobisa amadolo akho futhi usondeze izinyawo zakho eduze.
• Beka izinyawo zakho ndawonye, ​​ukuze amathe athinte.
• Thatha umoya ojulile, kanti ngenkathi ukhipha umoya cindezela phansi amathanga akho namadolo phansi. Yenza lokhu ngokucindezela izindololwane zamathanga akho noma ngamadolo.
• Gcina ukuphefumula okujwayelekile futhi kancane kancane uletha amathanga akho phezulu naphansi ngokunyakaza okushaya kancane.
• Bamba ukuma imizuzu engu-1-5.
• Buyela endaweni yokuqala ngokwelula imilenze yakho.

Ukuqapha : Abantu abaphethwe ngamadolo okulimala kwe-groin kufanele bagweme le-asana.

4. IMakarasana noma ukuma kwengwenya

Kuthathwa njengokuma kwabaqalayo, lokhu kusiza ekuthomalaliseni imisipha yomzimba ukuqeda noma ibuphi ubuhlungu noma ukungaphatheki kahle. Ukwenza i-makarasana kungasiza ukukhulula umgogodla wakho wesibeletho futhi kuhle kubantu abaphethwe yi-spondylitis. Ngokuyekethisa imisipha yakho, makarasana usiza ngobuhlungu bangemuva nangamadolo futhi ikakhulukazi noma yikuphi ukuphazamiseka komgogodla. IMakarasana ilusizo ngokwedlulele ezinhlungwini zemisipha yokusebenza ngemuva.

Ungakwenza kanjani:

• Lala phansi ngesisu emethini.
• Phakamisa ikhanda lakho namahlombe.
• Songa izingalo zakho uzibeke ngaphambili, ukhombe izindololwane zakho.
• Bamba isilevu sakho ezintendeni zezandla futhi, bese ugcina izindololwane zisondele ukuze ingcindezi isatshalaliswe ngokulinganayo.
• Vala amehlo akho futhi ugcine ukuphefumula okungaguquguquki, uhogele futhi ukhiphe umoya.
• Yenza lokhu imizuzu eyi-10-15.
• Buyela esimweni sokuqala ngokuletha izinyawo zakho ndawonye bese uphakamisa isilevu sakho ezintendeni zezandla.

Ukuqapha : Gwema le asana uma unokulimala kabi emuva noma edolweni.

5. Yastikasana noma ukuma kwenduku

Le asana isiza ukuqeda amahlombe afriziwe noma imisipha eqinile emzimbeni wakho. I-Yastikasana iqinisa umzimba wakho ngokususa noma yikuphi ukucindezeleka kwemisipha noma ukungezwani. Lwehlisa izinhlungu ezihlangene, njengoba lwelula izitho zakho ezingaphezulu nezingezansi kanye nomgogodla. Ngokuzijwayeza i-asana, unganikeza ukuphumula emisipheni yomzimba wakho, ikakhulukazi okhalweni nasesiswini.

Ungakwenza kanjani:

• Lala phansi emethini.
• Hambisa izandla zakho ngenhla kwekhanda lakho ngenkathi uhogela ngokujulile futhi welule, kanye nemilenze yakho.
• Gcina igebe elincane kakhulu phakathi kwemilenze nezingalo zakho.
• Gcina isikhundla imizuzu engu-20-25, ugcine ukuphefumula okungapheli.
• Woza endaweni yokuqala ngomphunga omude futhi ojulile bese ubuyisa izandla zakho ezinhlangothini zakho.
• Phinda izikhathi ezingama-3-5.

Ukuqapha : Abantu abanengcindezi ephezulu yegazi, i-kyphosis, iqolo elingelapheki nezifo zenhliziyo akufanele basebenzise lesi sikhundla.

6. Matsyasana noma inhlanzi pose

Lokhu ukuma kusiza ekukhipheni ukungezwani entanyeni nasemahlombe. Ngokucindezeleka kwakho kwansuku zonke nokukhathazeka kwakheka emahlombe nasentanyeni, okuba isikhungo sobuhlungu, ukwenza umatasasana kungasiza ekuqedeni ubuhlungu. Kuyasiza futhi ekudambiseni izinhlungu ezisezingeni eliphansi.

Ungakwenza kanjani:

• Lala phansi emethini wakho, ubheke ophahleni.
• Goba umlenze wakho wangakwesokudla, bese ubeka unyawo lwakho lokudla ethangeni lesokunxele.
• Ngendlela efanayo, goba umlenze wakho wesobunxele bese uwugcina ethangeni langakwesokudla.
• Usebenzisa izindololwane zakho, phakamisa futhi ugobe umhlane wakho.
• Phumuza umqhele wakho phansi bese ubamba izinzwane zakho ngezandla zakho.
• Gcina ukuphefumula okujwayelekile futhi ubambe isikhundla imizuzu engu-5-6.
• Woza endaweni yokuqala ngokukhipha umoya bese uphakamisa ikhanda lakho kuqala bese ubeka phansi phansi.
• Vula imilenze uphumule.

Ukuqapha : Abantu abahlushwa umfutho wegazi ophakeme noma ophansi, ukuqwasha kanye ne-migraine noma ukulimala kanzima emuva bayelulekwa ukuthi bayeke ukwenza i-pose.

7. I-Adho mukha savasana noma inja ebheke phansi

Ukuzijwayeza ukwenza lokhu kuzolula imisipha yakho ukuze unikeze ukukhululeka ezinhlungwini zemisipha. Izokhulisa imisipha yakho ngemuva komlenze wakho, ngaleyo ndlela ikhulule ukuqina. Izinsiza ze-Adho mukha savasana ekwehliseni ukugxila kwengcindezi ezinzwa ze-sciatic.

Ungakwenza kanjani:

• Yima ezingalweni zakho ezine, ezaziwa nangokuthi i-pose pose.
• Ngobumnene phakamisa izinkalo zakho ngenkathi ukhipha umoya futhi ulungisa amadolo akho nezindololwane.
• Izandla kufanele zihambisane namahlombe akho, nezinyawo zakho zihambisane nezinqulu.
• Izinzwane kufanele zikhonjiswe ngaphandle.
• Cindezela izandla zakho kancane emhlabathini bese, welula intamo yakho.
• Guqula amehlo akho enkabeni yakho bese uhlala kuleyo ndawo imizuzwana embalwa.
• Woza endaweni yokuqala ngokugoba amadolo akho ubuyele endaweni yetafula.

Ukuqapha : Gwema i-adho mukha savasana uma uphethwe umfutho wegazi ophakeme, i-carpal tunnel syndrome noma ihlombe elihlukanisiwe.

8. IBalasana noma ukuma kwengane

Okubonisa isimo se-fetus, le asana isiza ekudambiseni izinhlungu zethanga nezasemhlane. I-Balasana ilula umgogodla wakho futhi iphumelela ngokwedlulele ukwelapha izinhlungu zemisipha emva kokuzivocavoca. Isikhundla siyasiza futhi ekuqedeni ubuhlungu bentamo.

Ungakwenza kanjani:

• Hlala ezithendeni zakho phansi, ugcine amadolo akho ndawonye noma ahlukane.
• Ngokunciphisa ibunzi lakho, goba phambili uthinte phansi lapho uphuma.
• Gcina izintende zezandla zakho zibheke phezulu futhi eceleni komzimba wakho.
• Cindezela isifuba sakho emathangeni akho bese ubambe iminithi elingu-1.
• Faka futhi ngenkathi wenza kanjalo, buyisela inkaba yakho emgogodleni wakho.
• Exhale futhi ngenkathi wenza kanjalo, thambisa umzimba wakho wonke.
• Yenza lokhu ngokuphefumula okungu-4-12.
• Woza endaweni yokuqala ngokubeka izintende zezandla zakho ngaphansi kwamahlombe akho bese uphakamisa umzimba wakho ubuyele endaweni yokuhlala, ngenkathi uhogela.

Ukuqapha : Gwema i-balasana ngesikhathi ukhulelwe, futhi uma uhlushwa ukulimala emadolweni.

9. IBhujangasana noma ukuma kwemfezi

Lokhu kuzuzisa kakhulu ukukhulula ubuhlungu obuhlobene nama-biceps akho, amahlombe, noma ama-triceps. I-cobra pose isiza ngokwelula amahlombe aqine noma amahlombe aqinile, emuva nangaphezulu entanyeni. I-pose isiza ekuthuthukiseni ukuguquguquka kwakho okuphansi emuva.

Ungakwenza kanjani:

• Lala ngesisu bese ubeka ibunzi lakho phansi, izinyawo zakho zibekwe ndawonye.
• Cindezela phansi usebenzisa phezulu kwezinyawo zakho.
• Beka izandla zakho ngaphansi kwamahlombe bese ugcina izindololwane zakho zisondele emzimbeni wakho.
• Gcina isikhundla ngamahlombe ehlombe emuva nangaphansi.
• Qinisa iqolo lakho elingezansi ngokucindezela izinyawo zakho phansi.
• Faka futhi uphakamise isifuba sakho bese ususa phansi.
• Gcina ihlombe lakho likhululekile futhi wenze izicubu zangemuva zisebenze.
• Exhale bese uzithoba emhlabathini.
• Woza endaweni yokuqala ngokuziphakamisa ngosizo lwezandla zakho.

Ukuqapha : Gwema lo mkhuba uma uphethwe yi-hyperthyroidism, i-hernia, i-peptic ulcer noma isifo sofuba emathunjini.

10. Shavasana noma isidumbu pose

Enye ye-asana ezuzisa kakhulu ekuqedeni ubuhlungu bemisipha, ukusebenzisa lesi sikhundla kungasiza ukukhulula imisipha yomzimba wakho. IShavasana iyasiza ukuqeda izinhlungu zemisipha ezibangelwe yimpilo ematasa nempilo yehhovisi lomhlaba wanamuhla. Ngokubeka phansi phansi, nokugcina ukuphefumula okungaguquguquki, ukuma kusiza ukukhulula umzimba wakho futhi ngawo, imisipha futhi uthole ukukhululeka kunoma yibuphi ubuhlungu.

Ungakwenza kanjani:

• Sebenzisa umata noma ishidi ukulala kulo.
• Futhi ulale maphakathi nomata.
• Gcina umgogodla wakho uqonde futhi uhlombe ezinhlangothini zakho.
• Gcina izingalo zakho zibanzi iminwe yakho ikhululekile nezintende zibheke phezulu.
• Vala amehlo akho bese ugxila ekuphefumuleni kwakho uphinde ukhulule ubuso bakho.
• Hlala kule ndawo imizuzu engu-15-30.

11. Setu bandha sarvangasana noma ibhuloho esekelwayo pose

Ngokwelula imisipha esifubeni, entanyeni nasemhlane, le asana isiza ekudambiseni noma yibuphi ubuhlungu obugxilile. Kuzuzisa ngokweqile ku- ukukhulula ubuhlungu bamalunga . ISetu bandha sarvangasana ibandakanya zonke izitho zakho futhi isetshenziselwa ukuphumula kwemisipha yobuso.

Ungakwenza kanjani:

• Lala phansi ngomhlane.
• Gobisa amadolo akho ugcine izinyawo zakho phansi ziqhelelene.
• Amaqakala akho namadolo kufanele abe kulayini oqondile.
• Gcina izintende zezandla zakho zibheke phansi nezingalo ziphumule ezinhlangothini zakho.
• Faka futhi ngenkathi wenza kanjalo, phakamisa umhlane wakho phezulu futhi ushiye phansi.
• Gingqa amahlombe akho ukuze isilevu sakho sithinte isifuba sakho.
• Isisindo sakho kufanele sisekelwe yizinyawo zakho, ihlombe nezingalo.
• Faka iminwe yakho, phonsela izandla zakho phansi bese uphakamisa i-torso yakho.
• Bamba le pose imizuzu engu-1, gcina ukuphefumula okuhamba kancane nokujulile.
• Exhale futhi ulale phansi, ubuyele endaweni yokuqala.

Ukuqapha : Abantu abahlushwa ukulimala entanyeni, nezinkinga zasemhlane kumele bakugweme lokhu. Gwema ngesikhathi sokukhulelwa.

Izinzuzo Ezi-20 Ezingakholeki Ze-Yoga Zempilo Yakho

* UDkt. USharad Kulkarni ungomunye wabasebenzi abadume kakhulu base-Ayurveda eBangalore. Ubeyisikhulumi esinethonya ekunakekelweni kwezempilo kulo lonke elaseNdiya. Unikezwe i-'BEST YOUNG RESEARCHER AYURVEDA SURGERY 'nge-RULA Awards ngoNovemba 2018. UDkt Kulkarni ungomunye woDokotela abancane kunabo bonke base-Ayurveda, owayemenyiwe ukuba azokhuluma e-Ayurveda eLondon.

1. [1]UCramer, H., Lauche, R., Hohmann, C., Lüdtke, R., Haller, H., Michalsen, A., ... & Dobos, G. (2013). Isivivinyo esilawulwa ngokungahleliwe siqhathanisa i-yoga nokuzivocavoca okususelwa ekhaya kwezinhlungu ezingapheli zentamo. Ijenali Yomtholampilo yezinhlungu, 29 (3), 216-223.
2. [okubili]USherman, K. J., Cherkin, D. C., Erro, J., Miglioretti, D. L., & Deyo, R. A. (2005). Ukuqhathanisa i-yoga, ukuvivinya umzimba, kanye nencwadi yokuzinakekela ngezinhlungu ezingapheli zomqolo: isilingo esingahleliwe, esilawulwayo. Izimemezelo zemithi yangaphakathi, 143 (12), 849-856.

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