Usuku Lomhlaba Lwe-Arthritis 2019: I-Yoga Engcono Kakhulu Yesifo Samathambo

Amagama Amahle Kakhulu Ezingane

Phansi:

Usuku Lokuzalwa:

Thuma

Ngithumele Nge-Imeyili Khombisa Esizeni

Vele ungene

• 6 amahora edlule I-Chaitra Navratri 2021: Usuku, i-Muhurta, Amasiko Nokubaluleka Kwalo Mkhosi
• 
• 7 amahora edlule I-Hina Khan Iyakhazimula Nge-Copper Green Eye Shadow Nezindebe Ezinombala Ezicwebezelayo Thola Ukubukeka Ngezinyathelo Ezimbalwa Ezilula!
• 9 amahora edlule I-Ugadi ne-Baisakhi 2021: Spruce Up Your Festive Look With Celebs-Inspired Traditional Suits
• 12 amahora edlule I-Daily Horoscope: 13 Ephreli 2021

Ungaphuthelwa

• Ubuchwepheshe I-BSNL Isusa Amashaji Wokufaka Kokuxhuma Kwesikhathi Eside se-Broadband
• Ezemidlalo I-IPL 2021: IBalleBaazi.com yamukela isizini ngomkhankaso omusha we-'Cricket Machao '
• Ama-movie UVira Sathidar Aka Narayan Kamble Ovela Enkantolo Uyadlula Ngenxa Ye-COVID-19
• Izindaba Abadobi abathathu besabe ukufa ngesikhathi umkhumbi ushayisana nesikebhe ngasogwini lwaseMangaluru
• Izimoto IKabira Mobility Hermes 75 Isivinini Esikhulu Sokulethwa Kokuhweba Esethulwe ENdiya
• Ezezimali Ukuwa Kwentengo Yegolide Akukhathazi Kakhulu Ama-NBFCs, Amabhange Kudingeka Aqaphe
• Ezemfundo Umphumela Wokugcina we-CSBC Bihar Police Constable Final 2021 Umenyezelwe
• Ukuvakasha Izindawo ezi-10 ezihamba phambili zokuvakashela eMaharashtra ngo-Ephreli

Usuku Lomhlaba Lwe-Arthritis usuku lokuqwashisa umhlaba wonke olugujwa minyaka yonke ngomhlaka 12 Okthoba kusukela ngo-1996. Lolu suku luqhakambisa izinkinga ezibhekene nabantu abanezinhlobo ezahlukene zesifo samathambo njenge-osteoarthritis, i-psoriatic arthritis, i-gout ne-rheumatoid arthritis futhi ibiza odokotela nabasebenza kwezempilo ukuxhuma kulabo bantu ukuze ubanikeze ukuxilongwa nokwelashwa kusenesikhathi.

Isifo samathambo yisifo sokuhlasela kwamasosha omzimba esihlasela abantu abangaphezu kwezigidi eziyi-180 eNdiya. I-arthritis ivame kakhulu kwabesifazane kunabesilisa ^[1] . Kulesi sihloko, sizobe sixoxa ngokuthi i-yoga ithuthukisa kanjani izimpawu ze-arthritis.

I-Yoga Ne-Arthritis

Njengoba ukhula, amathuba obuhlungu obuhlangene ayanda futhi uqala ukuhlupheka ngamathambo abuthakathaka. Ukuntuleka kokuzivocavoca kanye nezakhi zomzimba ezibalulekile kungakhuphula isifo samathambo. I-Yoga iyindlela ekahle yokuzivocavoca kulabo abahlushwa isifo samathambo ngoba ukuvivinya umzimba okunomthelela omncane okusiza ekuqedeni ubuhlungu be-arthritis ngokuqinisa imisipha yakho emajoyintini, ngaleyo ndlela kwandise ukuguquguquka nokugcina amandla amathambo.

Ucwaningo lukhombisile ukuthi i-yoga ingazuza izinhlobo ezahlukahlukene zesifo samathambo futhi ingasiza ekunciphiseni ubuhlungu obuhlangene, ukunciphisa ukucindezeleka nokungezwani, futhi ithuthukise ukuguquguquka okuhlangene ^[okubili] .

Olunye ucwaningo olushicilelwe kwiRestorative Neurology neNeuroscience luthole ukuthi ukwenza umkhuba omkhulu weyoga amasonto ayisishiyagalombili kunganciphisa kakhulu ukuqina kwezimpawu zomzimba nezengqondo ezigulini zamathambo ^[3] .

I-Yoga Isungula Isifo Samathambo

1. I-Warrior pose (Virabhadrasana)

Le yoga asana ihlose ukuqinisa amalunga, yandisa ukujikeleza kwegazi kuya ezinqeni, emahlombe, esifundeni somlomo wesibeletho, nasemaqakaleni. I-warrior pose nayo izuzisa ngokweqile ekuqiniseni izingalo, imilenze kanye nengezansi ^[4] .

Ungakwenza kanjani:

• Yima uqonde imilenze ivulekile ububanzi bese uphendulela unyawo lwakho lokunene ngama-90 degrees bese unyawo lwesobunxele nge-15 degrees.
• Phakamisa zombili izingalo zakho eceleni kobude behlombe nentende yesandla yakho ibheke phezulu.
• Gobisa idolo lakho langakwesokudla uphefumulele ngaphandle.

Qaphela: Iziguli ezinomfutho wegazi ophakeme kufanele zikugweme lokhu ukuma.

2.I-Bridge pose (uSetu Bandhasana)

Le pose ye-yoga izosiza ekuqiniseni imisipha yamadolo futhi iyasiza nalabo abaphethwe i-osteoporosis, asthma, sinusitis, nomfutho wegazi ophezulu. I-bridge pose ithulisa ubuchopho futhi yehlise ukukhathazeka nengcindezi emzimbeni ^[5] .

Ungakwenza kanjani:

• Lala ngomhlane, bese ugoqa amadolo akho bese ugcina inyonga yakho ikude.
• Beka izingalo zakho eceleni komzimba bese uphakamisa kancane umqolo wakho ongezansi, ophakathi nendawo, kanye naphezulu emuva lapho uhogela
• Bamba isikhundla imizuzu eyodwa kuya kwemibili bese udedela ukuma lapho uphuma

3.Ukuma kukanxantathu (Trikonasana)

I-Triangle pose iqinisa amadolo, imilenze namaqakala. Iphinde isize ekululekeni nasekuvuleni imisipha, okhalweni, nasemgodini, emahlombe, emgogodleni nasesifubeni. Unxantathu pose nawo ungaletha ukukhululeka ezinhlungwini zasemuva nase-sciatica ^[6] .

Ungakwenza kanjani:

• Yima uqonde bese uhlukanisa izinyawo zakho zibanzi.
• Jika unyawo lwakho lwesokudla ngama-degree angama-90 nonyawo lwesobunxele ngama-15 degrees.
• Adonse umoya futhi awukhiphe ngokujulile bese uvumela isandla sobunxele ukuthi sikhuphuke emoyeni bese isandla sokudla sehlela phansi.

Qaphela:

1. Ukuzivocavoca umzimba kuyadingeka ngaphambi kokuthi uqale le yoga asana.

2. Kancane kancane ubambe phambili ukuze ungalahli ibhalansi.

4. Ukuma kwesihlahla (iVrikshasana)

I-Tree pose yenza imilenze iqine, ithuthukise ibhalansi futhi iqinise amahips. Futhi kuletha ibhalansi nokulingana engqondweni yakho futhi kusiza ukuthuthukisa ukugxila ^[7] .

Ungakwenza kanjani:

• Yima uqonde ngezingalo eceleni komzimba.
• Gobisa idolo lakho langakwesokudla ulibeke ethangeni lakho langakwesobunxele. Amathe onyawo kufanele abekwe aqine.
• Thatha umoya ojulile bese uphakamisela izingalo zakho phezu kwekhanda lakho bese uletha izintende zezandla zakho ndawonye.
• Exhale bese ukhulula izandla nemilenze yakho.

5. Ukwelulwa kwekati (Marjariasana)

Ikati elilula i-yoga pose liqinisa izihlakala namahlombe, liletha ukuguquguquka komgogodla, lenza ngcono ukugaya, liphumule ingqondo, futhi lithuthukise ukujikeleza kwegazi ^[8] .

Ungakwenza kanjani:

• Guqa phansi ngendlela yetafula ukuze izandla nezinyawo zakhe imilenze yetafula.
• Gcina izingalo zakho ziqonde nezintende ziphansi phansi.
• Bheka ngqo phambili bese uphefumulela phezulu ngenkathi uphakamisa isilevu bese utshekisela ikhanda lakho emuva.
• Exhale bese ukhulula isikhundla sakho.

6. Icobra pose (Bhujangasana)

Ubuhlungu beCobra buqeda izinhlungu eziseqolo, bunweba umgogodla, buqede ingcindezi nokukhathala, kuvuse izitho esiswini, kuthobe nesciatica ^[9] .

Ungakwenza kanjani:

• Lala phansi ngesisu bese ubeka ibunzi lakho phansi nezinyawo zakho zithi chithi phansi.
• Manje, khipha futhi uphakamise umzimba wakho ongaphezulu - ikhanda, isifuba, iqolo nesinqe.
• Gcina izandla zakho ziqonde phansi bese uphefumulela phezulu kancane nangaphandle.

Qaphela: Ungakwenzi lokhu ukuma uma unokulimala kwesihlakala noma ukulimala emuva.

7. Isidumbu (iSavasana)

Le pose ye-yoga inciphisa izimpawu zesifo samathambo, ukukhathazeka, ukuqwasha, nomfutho wegazi. Iphinde ilungise izicubu namaseli, ikhiphe ingcindezi iphinde ikuvuselele ^[10] .

Ungakwenza kanjani:

• Lala phansi ngomhlane bese uvale amehlo akho.
• Gcina imilenze yakho ihlukaniswe bese ubeka izingalo zakho eceleni, ukusakazeka okuncane ngaphandle komzimba.
• Khulula umzimba wakho kancane bese uphefumula ngokunensa nangobumnene imizuzu eyi-10 kuye kwengama-20.

1. [1]U-Akhter, E., Bilal, S., noHaque, U. (2011). Ukusabalala kwesifo samathambo eNdiya nasePakistan: ukubuyekezwa.I-Rheumatology international, 31 (7), 849-855.
2. [okubili]UHaaz, S., noBartlett, S. J. (2011). I-Yoga yesifo samathambo: imitholampilo yezifo eziqabulayo eNyakatho Melika, 37 (1), 33-46.
3. [3]USurabhi Gautam, uMadhuri Tolahunase, u-Uma Kumar, uRima Dada. Umthelela wokungenelela komzimba we-yoga kwizimpawu zokuvuvukala zesistimu kanye nokudangala okubambisanayo kweziguli ezisebenzayo ze-Rheumatoid arthritis: Isivivinyo esilawulwa ngokungahleliwe.
4. [4]UCheung, C., Wyman, J. F., Bronas, U., McCarthy, T., Rudser, K., & Mathiason, M. A. (2017). Ukuphatha i-knee osteoarthritis nge-yoga noma i-aerobic / ukuqinisa izinhlelo zokuzivocavoca kubantu abadala asebekhulile: isilingo esilawulwa ngokungahleliwe. Rheumatology international, 37 (3), 389-398. i-doi: 10.1007 / s00296-016-3620-2
5. [5]UKelley, K. K., Aaron, D., Hynds, K., Machado, E., & Wolff, M. (2014). Imiphumela yohlelo lokwelashwa lwe-yoga ekulawuleni kwangemva kokuhamba, ukuhamba, nejubane lokuhamba kubantu abadala abahlala emphakathini. Ijenali yemithi ehlukile futhi ehambisanayo (eNew York, NY), 20 (12), 949-954. i-doi: 10.1089 / acm.2014.0156
6. [6]Igwababa, E. M., Jeannot, E., & Trewhela, A. (2015). Ukusebenza kwe-yoga ye-Iyengar ekwelapheni ubuhlungu bomgogodla (emuva nentamo): Ukubuyekezwa okuhlelekile. Ijenali yamazwe omhlaba 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). Izidingo zomzimba zesihlahla (i-vriksasana) nebhalansi yomlenze owodwa (utthita hasta padangusthasana) zenziwa ngabadala: ukuhlolwa kwe-biomechanical. Imithi ehambisanayo esekelwe ebufakazini futhi ehlukile: eCAM, 2012, 971896. doi: 10.1155 / 2012/971896
8. [8]Badsha, Humeira & Chhabra, Vishwas & Leibman, Cathy & Mofti, Ayman & Kong, Kelly. (2009). Izinzuzo ze-yoga ye-rheumatoid arthritis: Imiphumela yohlelo lokuqala, oluhlelekile lwamaviki angu-8. Rheumatology emhlabeni jikelele. 29. 1417-21. 10.1007 / s00296-009-0871-1.
9. [9]IBhandari, iR & Singh, iVijay. (2008). Iphepha Lokucwaninga 'Lomphumela WePhakheji Ye-Yogic ku-Rheumatoid Arthritis'. AmaNdiya J Biomechanics. Ukukhishwa Okukhethekile (NCBM 7-8 Mashi 2009).
10. [10]Kiecolt-Glaser, J. K., Christian, L., Preston, H., Houts, C. R., Malarkey, W. B., Emery, C. F., & Glaser, R. (2010). Ukucindezela, ukuvuvukala, kanye nokuzijwayeza i-yoga. Umuthi we-Psychosomatic, 72 (2), 113-121. i-doi: 10.1097 / PSY.0b013e3181cb9377

I-Horoscope Yakho Yakusasa

Ukwazi

Ngithumele Nge-Imeyili Khombisa Esizeni