Izifo ezili-10 ezinokunyangwa ngeYoga

Amagama Aphezulu Ebantwaneni

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Umhla Wokuzalwa:

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I-Yoga yenye yezo hlobo lokuzilolonga okunene okunika umdla kwizibonelelo zomzimba nezengqondo, ezibandakanya ukunciphisa iimpawu zoxinzelelo, ukuphucula impilo yentliziyo, ukwakha amandla kunye nokuguquguquka. Kodwa esinye sezibonelelo seyoga esivelileyo kukwazi kwayo ukunyanga izifo.

Iimeko ezahlukeneyo zempilo okanye izifo ezifana nesifuba, uxinzelelo lwegazi, isifo seswekile, unxunguphalo kunye nokudakumba, ukudibana kunye nezihlunu, iintlungu zomqolo, umhlaza nokunye kunokunyangwa ngeendlela ezahlukeneyo zeyoga ^[1] .

Nangona kunjalo, umntu kufuneka aqonde ukuba ukuziqhelanisa neyoga kuphela akunakunceda ekunyangeni izifo. Kodwa i-yoga kufuneka ibe yinxalenye yenkqubo yonyango.

Nazi ezinye izifo ezinokunyangwa yiyoga. Funda uqhubeke.

1. Umhlaza

I-yoga asana ebizwa ngokuba yiHatha yoga inokuwuphucula umgangatho wobomi kwizigulana ezinomhlaza. Ukuziqhelanisa neHatha yoga njengenxalenye yenkqubo yonyango yomhlaza ikwabonakalise ukuphucuka kwezinto ezinjenge-TNF-alpha, IL-1beta, kunye ne-Interleukin 6 ^[Mbini] . Nangona kunjalo, iHatha yoga ayinampembelelo kwisizathu esingunobangela wesi sifo.

2. Umqolo obuhlungu

Intlungu ebuyela umva ibangelwa zizinto ezininzi ezinjengokwenzakala, ukungahambi kakuhle, ukuphindaphinda, okanye ukuguga. IHatha yoga yenye yezoqheliso lweyoga olusebenzayo kulawulo lweentlungu ezingapheliyo zangasemva. Ifom ye-Hatha yoga ihlala idibanisa izinto zobeko lwasemva, uxinzelelo, ukuphefumla kunye nokucamngca ^[3] .

3. I-atherosclerosis yeCoronary

Izigulana ezinesifo semithambo yegazi kufuneka zenze imithambo yokuphefumla enzulu njengePranayama njengoko yehlisa amanqanaba e-serum cholesterol (iyonke i-cholesterol, amanqanaba e-triglyceride, kunye ne-LDL cholesterol), iphucula amandla omthambo, kunye nokunciphisa ubunzima bomzimba ^[4] .

4. Isifo sombefu

I-Pranayama ngumthambo wokuphefumla onzulu onokukunceda woyise kwaye uthintele uhlaselo lwesifuba. Ngexesha lePranayama, umoya owuphefumlayo utyhala uvule i-alveoli evaliweyo okanye engasebenziyo yemiphunga. Oku kugcwalisa ii-capillaries zemiphunga ngeoksijini engaphezulu kwaye kulawula indlela ophefumla ngayo ^[5] .

5. Iswekile

ISurya Namaskar linyathelo elishumi elinambini le-yoga asana ebandakanya ukolula nokuphefumla, okusebenza kakhulu ekulawuleni nasekulawuleni isifo seswekile, njengoko iphakamisa imveliso ye-insulin kwi-pancreas ^[6] .

6. Iingxaki zentliziyo

I-cobra pose iyasebenza ekunyangeni iingxaki zentliziyo, njengoko inceda ukolula nokwandisa isifuba, ngaloo ndlela ivumela ukuhamba kwegazi okungakumbi kuye entliziyweni kwaye kuyivuselele. Omnye umthambo wokuphefumla obizwa ngokuba yiKapalbhati uluncedo ekunyangeni izifo zentliziyo, kuba ikhuthaza ukufakwa komoya ongaphezulu emiphungeni kwaye ivumela ioksijini engaphezulu ukuba isasazeke kwimipompo yegazi ^[7] .

7. Ukuxhalaba kunye nokudakumba

I-backbend yoga lolunye uhlobo lweyoga, olusebenzayo ekulweni uxinzelelo kunye noxinzelelo kwaye lunceda ekuhlaziyeni ingqondo yakho ^[8] . Kuhlaselo loxinzelelo, umzimba nengqondo zingena kwimowudi yoloyiko, eyenza ukuba umzimba wakho ukhukuliswe 'ngumlo okanye ihomoni yendiza'. Ke, imithambo elula yokuphefumla inokunceda ukukhulula ingqondo nomzimba wakho.

8. Uxinzelelo lwegazi

I-yoga yeSarvangasana, ngakumbi, ibonakalisiwe iluncedo ekuthinteleni nasekunyangeni uxinzelelo lwegazi. Le fomu yeyoga idityaniswe nokuphumla, unyango lwengqondo, kunye nokucamngca okungaphaya kunesiphumo sokuchaphazeleka ^[9] .

9. Iingxaki zesisu

Ukuma komntwana kuluncedo olukhulu ekunyangeni iingxaki zokugaya ngaphakathi ngokunceda kwiintshukumo ezifanelekileyo zamathumbu. Ikwanceda ekunciphiseni isifo samathumbu kunye nezinye iingxaki ezinxulumene nesisu ^[10] .

10. Intlungu edibeneyo neyomzimba

I-pose yomthi iyasebenza ekunyangeni iintlungu zethambo, ngokudibeneyo kunye nezihlunu ngokulungisa ulungelelwaniso lwasemva kunye nokomeleza izihlunu ezisezantsi. USurya Namaskar uluncedo ekunyangeni iintlungu ezidibeneyo kunye nearthritis.

1. [1]USengupta P. (2012). Iimpembelelo zezeMpilo zeYoga kunye nePranayama: Uphononongo lwe-State-of-the-Art. Ijenali yamazwe aphesheya yamayeza othintelo, 3 (7), 444-458.
2. [Mbini]URao, R. M., Amritanshu, R., Vinutha, H.T, Vaishnaruby, S., Deepashree, S., Megha, M.,… uAjaikumar, B. S. (2017). Indima yeYoga kwizigulana ezinomhlaza: Ukulindela, izibonelelo, kunye neengozi: Uphengululo. Ijenali yaseIndiya yokunyamekela, 23 (3), 225-230.
3. [3]Utshintsho, D.G, Holt, J. A., Sklar, M., & Groessl, E. J. (2016). I-Yoga njengonyango lweentlungu ezingapheliyo zentlungu: Ukuphononongwa ngokuchanekileyo koncwadi. Ijenali yamathambo kunye ne-rheumatology, 3 (1), 1-8.
4. [4]UManchanda, S., Narang, R., Reddy, K. S., Sachdeva, U., Prabhakaran, D., Dharmanand, S., ... kunye noBijlani, R. (2000). Ukudodobala kwe-atherosclerosis ye-coronary kunye nendlela yokuphila yeyoga. Ijenali yoMbutho wamaGqirha e-India, 48 (7), 687-694.
5. [5]ISaxena, T., kunye neSaxena, M. (2009). Iziphumo zokuzivocavoca ngeendlela ezahlukeneyo zokuphefumla (pranayama) kwizigulana ezinesifuba esibuhlungu sokumodareyitha ubukhali. Ijenali yamazwe aphesheya yeyoga, 2 (1), 22-25.
6. [6]IMalhotra, V., Singh, S., Tandon, O. P., kunye neSharma, S. B. (2005). Iziphumo eziluncedo zeyoga kwisifo seswekile Iphepha leNepal Medical College: I-NMCJ, 7 (2), 145-147.
7. [7]IGomes-Neto, M., Rodrigues, E. S., Jr, Silva, W. M., Jr, kunye noCarvalho, V. O. (2014). Iziphumo zeYoga kwizigulana ezinokungaphumeleli kwentliziyo engapheliyo: Uhlalutyo lweMeta.Iindawo zokugcina zaseBrazil zentliziyo, 103 (5), 433-439.
8. [8]Shapiro, D., Cook, I. A., Davydov, D. M., Ottaviani, C., Leuchter, A. F., kunye neAbrams, M. (2007). I-Yoga njengonyango olongezelelekileyo lokudakumba: iziphumo zeempawu kunye neemoods kwisiphumo sonyango.Amachiza asekelwe kubungqina ahambelana kunye nolunye unyango: i-eCAM, 4 (4), 493-502.
9. [9]IVaghela, N., Mishra, D., Mehta, J. N., isiPunjabi, H., Patel, H., & Sanchala, I. (2019). Ukwazisa kunye nokuziqhelanisa nokuzilolonga kwe-aerobic kunye neyoga phakathi kwezigulana ezixinzelelekileyo kwisixeko saseAnand. Ijenali yezeMfundo kunye nokuKhuthazwa kwezeMpilo, 8 (1), 28
10. [10]IKavuri, V., Raghuram, N., Malamud, A., kunye noSelvan, S. R. (2015). Irritable Bowel Syndrome: IYoga njengoNyango lokuLungisa, amayeza ayanyangezelayo kunye nonyango olungezelelweyo: eCAM, 2015, 398156.

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