I-11 esebenzayo yeYoga yokunyanga iintlungu zemisipha

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

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Ndithumele Nge-Imeyile Veza Kwindawo

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Akukho namnye kuthi ongaziwayo kwiintlungu zemisipha kunye nezicubu ezibuhlungu. Intlungu ayisiyiyo incopho yesenzo esinye kodwa sisiphumo sendlela yokuphila yale mihla kunye nemikhwa. Ishedyuli yoxinzelelo olukhulu kunye neeyure zomsebenzi zakha uxinzelelo oluninzi kwiimisipha zakho, zibangela iintlungu emqolo, emlenzeni, entanyeni njalo njalo.

Uninzi lwethu ludla ngokungazihoyi iintlungu zemisipha kwaye siqhubeke nemisebenzi yethu yemihla ngemihla. Kodwa, ukungahoywa kobunzima bemisipha kunye nokungonwabi kunokubangela ukungonwabi kwixa elizayo njengokuhamba okuncinci kunye nokuqina.

Eyona ndlela isebenzayo kwaye inoxolo yokuzikhulula kwiintlungu zemisipha yiYoga! Ewe, yeyona mpendulo iphambili yokuphelisa oko ^[1] iintlungu ezibuhlungu ezikukhathaza mihla le. Ukuziqhelanisa neyoga kubandakanya ukolula kunye nokuphumla kwezihlunu, eziza kunceda ukukhulula iintlungu zemisipha. Ukunyibilikisa nokuzinzisa undoqo kunye nezihlunu zakho ngendlela elungileyo yolula izinto njengokunyanga umqolo, umlenze kunye nentlungu yomzimba.

Ukuziqhelanisa ne-yoga poses akuyi kukufumana kuphela ^[Mbini] izihlunu ezi-achy kunye nokudumba kodwa zikwanceda ukuphucula ukuhamba kwegazi kungene kwingqondo yakho kunye nokudala uxolo lwengqondo, utsho uGqirha Sharad Kulkarni, ongomnye wabasebenzi abaziwayo be-Ayurveda e-Bangalore. Ke, funda ukuze wazi malunga ne-yoga emangalisayo kunye nefanelekileyo eza kukunceda ulahle iintlungu zemisipha.

Izizathu eziqhelekileyo zobuhlungu beMisipha

Ukolula okugqithisileyo kunye nokutsala kwemisipha, imisipha, imithambo-luvo kunye namalungu kunokubangela iintlungu egxalabeni, entanyeni, emacaleni esisu, emilenzeni njl.

• ukuphelelwa ngamanzi emzimbeni
• ukusetyenziswa kwamayeza athile
• izihlunu ezibuhlungu
• ukungalingani kwe-electrolyte
• Imozulu engathandekiyo
• umthambo ogqithisileyo.

I-Yoga ibangela iintlungu zemisipha

1. I-Tadasana okanye umthi wesundu

Ukolula izihlunu, ngakumbi ezo zisuka ezinzwaneni ukuya kwiminwe yakho, esi sikhundla seyoga sinceda ekuthomalaliseni imithambo-luvo yakho. Ukuma kwe-asana kunokwenziwa nakwindawo ephezulu kwaye ngowokuqala kwaye uphele asana kwi-surya namaskar. I-Tadasana inceda ngokuphuhlisa nokwenza isebenze imithambo-luvo emzimbeni wakho uphela kwaye inciphise iintlungu zakho zangasemva. Ukuziqhelanisa rhoqo kunokuqinisa amadolo, amathanga, isisu, amaqatha, kunye neempundu, kwaye kunika isiqabu kwi-sciatica.

Indlela yokwenza:

• Yima nkqo emhlabeni, kubekho umsantsa omncinci phakathi kweenyawo zakho.
• Phakamisa iingalo zakho zombini, ngelixa uthatha umoya ophefumlayo.
• Gcina iingalo zakho phezulu kwaye ungene iminwe yakho.
• Ngoku, phakamisa izithende zakho kwaye uhlale kwiinzwane zakho.
• Zama ukugcina ukuma kwimizuzu eyi-10, ungazami.
• Gcina ukuphefumla okucothayo kunye nokunzulu.
• Buyela kwindawo yokuqala ngokukhupha umoya (ukuphefumla okunzulu).

Isilumkiso : Sukugqitha kwi-asana. Abantu abaphethwe yintloko ebuhlungu, ukungalali, kunye noxinzelelo lwegazi banokudibana nomhlohli weyoga ngengcebiso.

2. IParsvakonasana okanye i-lateral angle posture

Esi sikhundla sinceda ukolula izihlunu zakho kwaye ziluncedo olukhulu kubantu abaphethwe ziintlungu ezisezantsi. Ukwenza iparsvakonasana wolula umqolo, imilenze kunye nemisipha yethanga, kwaye kuthiwa kunyanga i-osteoporosis. Ngokwenza i-traction kwimisipha, i-asana yondla ii-discs zomlomo ngokunjalo. Kuyanceda ekunciphiseni ukungabikho exesheni ngokukhulula izihlunu zesisu.

Indlela yokwenza:

• Qala kwi-tadasana pose.
• Yandisa isifuba, yehla amagxa kwaye ugcine intamo ithe nkqo.
• Inhale, kwaye uthathe iinyawo zakho zasekunene kude ngasekhohlo ukuya kwii-intshi ezi-4 ukuze iinyawo zombini zihambelane.
• Jika unyawo lwakho lwasekunene uye kwicala lasekunene kwiidigri ezingamashumi alithoba, ngaphandle kokuguqula umzimba wakho.
• Gobela idolo lasekunene, kunye nomlenze wakho uhambelana nomhlaba.
• Exhale kunye nayo, goba isandla sakho sasekunene kwaye uchukumise iinyawo zakho zasekunene.
• Thatha isandla sakho sasekhohlo phezulu, ukuze ii-biceps zakho zichukumise indlebe yakho yasekhohlo.
• Gcina iingalo zakho zithi nkqo kunye nesobunxele phezulu.
• Gcina indawo yakho imizuzwana engama-20 ukuya kwengama-30, ngokuphefumla okuqhelekileyo.
• Buyela kwindawo yoqobo ngokubuyisa isandla sakho sasekhohlo ukuchukumisa ithanga lasekhohlo.
• Faka kwaye ubuyise isandla sakho sasekunene ukuze sime nkqo.
• Exhale kwaye uqambe imilenze yakho kunye.

Isilumkiso : Kunqande i-asana ukuba unengxaki yokuphuthelwa okanye uxinzelelo lwegazi oluphezulu kunye nolusezantsi. Kwimeko yeengxaki zomlomo wesibeleko okanye zentamo, endaweni yokujika intloko, jonga ngqo-uyolule intamo yakho.

3. I-Baddha konasana okanye i-pose ye-cobbler

Le asana inceda ekugcineni umqolo osezantsi osempilweni kunye nokuphumla kwezihlunu. Uncedo lweBaddha konasana ekunciphiseni iintlungu zemisipha ngokuphucula ubungqongqo bemisipha yakho. Iphilisa nayiphi na imiba yokungahambi kunye ne-spasms ye-muscle. I-asana inceda ngokwelula amathanga angaphakathi, amadolo kunye ne-groin.

Indlela yokwenza:

• Hlala phantsi ngomqolo omileyo.
• Gobisa amadolo uze usondeze iinyawo zakho.
• Beka iinyawo zakho ndawonye, ​​ukuze iinyawo zakho zichukumise.
• Thatha umoya omninzi, kwaye ngelixa uphefumlela ngaphandle cinezela phantsi kwamathanga akho kunye namadolo phantsi. Yenza oku ngokucinezela iingqiniba zamathanga akho okanye emadolweni.
• Gcina ukuphefumla okuqhelekileyo kwaye kancinci uzise amathanga akho phezulu nasezantsi ngokuhamba kancinci.
• Bamba ukuma imizuzu 1-5.
• Buyela kwindawo yokuqala ngokulula imilenze yakho.

Isilumkiso : Abantu abaphethwe lidolo lokulimala kwe-groin kufuneka bayiphephe le asana.

4. IMakarasana okanye ukuma kwengwenya

Ithathwa njengendawo yokuqalisa kwabaqalayo, le inceda ekuyekiseni izihlunu zomzimba ukuze kuphelise nayiphi na intlungu okanye ukungonwabi. Ukwenza imakasasana kunokunceda ukuphumla umqolo wesibeleko kwaye kulungile kubantu abane-spondylitis. Ngokuthomalalisa izihlunu zakho, makarasana unceda umqolo kunye neentlungu zedolo kwaye ngakumbi nakuphi na ukuphazamiseka komqolo. IMakarasana iluncedo olukhulu kwiintlungu zomzimba zokuzilolonga.

Indlela yokwenza:

• Lala caba esiswini sakho emethini.
• Phakamisa intloko namagxa akho.
• Songa iingalo zakho uzibeke ngaphambili, ukhombe iingqiniba zakho.
• Bamba isilevu sakho ezintendeni kwaye, kwaye ugcine iingqiniba zisondele ukuze uxinzelelo lusasazwe ngokulinganayo.
• Vala amehlo kwaye ugcine ukuphefumla okuzinzileyo, uphefumle kwaye uphefumle.
• Yenza oku kangangemizuzu eli-10-15.
• Buyela kwindawo yokuqala ngokuzisa iinyawo zakho kunye nokuphakamisa isilevu sakho ezintendeni.

Isilumkiso : Yiphephe le asana ukuba unokwenzakala emqolo okanye edolweni.

5. Yastikasana okanye ukunamathela

Le asana inceda ukulahla amahlombe aqanduselweyo okanye izihlunu eziqinileyo emzimbeni wakho. I-Yastikasana yomeleza umzimba wakho ngokususa naluphi na uxinzelelo lwemisipha okanye uxinzelelo. Iyadambisa iintlungu zokudibanisa, njengoko yolula imilenze yakho ephezulu neyasezantsi kunye nomqolo. Ngokuziqhelanisa ne-asana, unokubonelela ngokuphumla kwimisipha yomzimba wakho, ngakumbi i-pelvic kunye nesisu.

Indlela yokwenza:

• Cambalala phantsi emethini.
• Hambisa izandla zakho ngentla kwentloko yakho ngelixa uphefumla ngokunzulu kwaye wolule, kunye nemilenze yakho.
• Gcina umsantsa osezantsi kakhulu phakathi kwemilenze neengalo zakho.
• Gcina indawo kangangemizuzu engama-20-25, ugcine ukuphefumla okungapheliyo.
• Yiza kwindawo yoqobo kunye nomphunga omde kwaye onzulu kwaye ubuyise izandla zakho emacaleni akho.
• Phinda amaxesha ama-3-5.

Isilumkiso : Abantu abanexinzelelo oluphezulu lwegazi, kyphosis, umqolo ongapheliyo kunye nezifo zentliziyo akufuneki basebenzise esi sikhundla.

6. IMatsyasana okanye intlanzi

Le pose inceda ukukhulula uxinzelelo entanyeni nasemagxeni. Uninzi loxinzelelo lwakho lwemihla ngemihla kunye noxinzelelo lokwakha emagxeni nasentanyeni, ethi ibe sisiseko seentlungu, ukuziqhelanisa ne-matyasana kunokunceda ekupheliseni iintlungu. Kuyanceda ekunciphiseni iintlungu ezisezantsi.

Indlela yokwenza:

• Lala phantsi emethini, ujonge isilingi.
• Gobela umlenze wakho wasekunene, emva koko ubeke unyawo lwasekunene ethangeni lasekhohlo.
• Ngendlela efanayo, goba umlenze wakho wasekhohlo kwaye ugcine kwithanga lasekunene.
• Sebenzisa iingqiniba zakho, phakamisa kwaye uphendule umqolo wakho.
• Phumla isithsaba sakho emhlabeni kwaye ubambe iinzwane zakho ngezandla zakho.
• Gcina ukuphefumla okuqhelekileyo kwaye ubambe indawo kangangemizuzu emi-5-6.
• Yiza kwindawo yoqobo ngokukhupha umoya nokuphakamisa intloko kuqala kwaye ulahle umqolo wakho phantsi.
• Yikhulula imilenze kwaye ukhululeke.

Isilumkiso Abantu abaphethwe luxinzelelo lwegazi oluphezulu okanye oluphantsi, ukuqaqanjelwa sisisu kunye ne-migraine okanye ukwenzakala kakhulu emva bayacetyiswa ukuba bayeke ukuziqhelisa.

7. Adho mukha savasana okanye inja ejonge ezantsi

Ukuziqhelanisa nale asana kuzolula izihlunu zakho ukubonelela ngesiqabu kwiintlungu zemisipha. Iya kuyolula imisipha yakho ngasemva komlenze wakho, ngaloo ndlela ikhuphe ukuqina. Uncedo lwe-Adho mukha savasana ekunciphiseni uxinzelelo kuxinzelelo lwee-sciatic nerves.

Indlela yokwenza:

• Yima kwimilenze yakho emine, ekwabizwa ngokuba yitafile.
• Ngenisa ngobunono isinqe sakho ngelixa uphefumla kwaye ulungisa amadolo kunye neengqiniba.
• Izandla kufuneka zihambelane namagxa akho, kwaye iinyawo zakho zihambelane nesinqe.
• Iinzwane maziboniswe ngaphandle.
• Cinezela izandla zakho kancinci emhlabeni kwaye wolule intamo yakho.
• Guqula ukujonga kwakho kwinkaba yakho kwaye uhlale kuloo ndawo imizuzwana embalwa.
• Yiza kwindawo yoqobo ngokugoba amadolo akho kwaye ubuyele kwindawo yetafile.

Isilumkiso Thintela i-adho mukha savasana ukuba unengxaki yoxinzelelo lwegazi, i-carpal tunnel syndrome okanye igxalaba elihambileyo.

8. I-Balasana okanye i-pose yomntwana

Ukubonakalisa isikhundla somntwana, le asana inceda ekunciphiseni iintlungu zethanga kunye nomqolo. I-Balasana yolula umqolo wakho kwaye isebenza ngokukuko ekunyangeni iintlungu zasemva kokuzilolonga. Isikhundla sikwanceda ekunciphiseni iintlungu zentamo.

Indlela yokwenza:

• Hlala kwizithende zakho emhlabeni, ugcine amadolo akho kunye okanye ahlukene.
• Ngokunciphisa ibunzi lakho, goba phambili kwaye uchukumise umgangatho njengoko uphuma.
• Gcina iintende zakho zijonge phezulu kwaye ecaleni komzimba wakho.
• Cofa isifuba sakho emathangeni akho kwaye ubambe umzuzu omnye.
• Bhala kwaye ngelixa usenza njalo, buyisela inkaba yakho kumqolo wakho.
• Exhale kwaye ngelixa usenza njalo, thambisa umzimba wakho uphela.
• Yenza oku ukuphefumla okungu-4-12.
• Yiza kwisikhundla sokuqala ngokubeka iintende zakho phantsi kwamagxa akho kwaye uphakamise umzimba wakho kwindawo yokuhlala, ngelixa uphefumula.

Isilumkiso : Thintela i-balasana ngexesha lokukhulelwa, kwaye ukuba ukhathazwa ngamadolo.

9. IBhujangasana okanye inkawu yephimpi

Oku kuluncedo olukhulu ekukhuseleni iintlungu ezinxulumene ne-biceps yakho, amagxa, okanye i-triceps. I-cobra pose inceda ukolula inxeba eliqinileyo okanye amagxa aqatha, umva wangasentla nentamo. I-pose inceda ekuphuculeni ukuguquguquka kwakho okuphantsi.

Indlela yokwenza:

• Lala ngesisu kwaye ugcine ibunzi lakho emgangathweni, iinyawo zakho zibekwe kunye.
• Cinezela umgangatho usebenzisa umphezulu weenyawo zakho.
• Beka izandla zakho phantsi kwamagxa kwaye ugcine iingqinamba zakho kufutshane nomzimba wakho.
• Gcina indawo kunye namagxa akho egxalaba emva nangaphantsi.
• Zinzisa umva wakho osezantsi ngokucinezela iinyawo zakho emhlabeni.
• Bhala kwaye uphakamise isifuba sakho kunye nentloko phantsi.
• Gcina igxalaba lakho likhululekile kwaye wenze izihlunu zangasemva zisebenze.
• Exhale uze uzithobe emhlabeni.
• Yiza kwindawo yoqobo ngokuziphakamisa ngoncedo lwezandla zakho.

Isilumkiso : Kuphephe ukuziqhelanisa nokuba uphethwe yihyperthyroidism, hernia, peptic ulcer okanye isifo sephepha emathunjini.

10. Shavasana okanye isidumbu

Enye yezona zinto ziluncedo kakhulu ekunciphiseni iintlungu zemisipha, ukuziqhelanisa nesi sikhundla kunokunceda ukukhulula izihlunu zomzimba wakho. UShavasana uluncedo ekupheliseni iintlungu zemisipha ezibangelwe yindlela yokuphila exakekileyo kunye nobomi beofisi yelizwe langoku. Ngokubeka phantsi phantsi, kunye nokugcina ukuphefumla okuzinzileyo, ukuma kunceda ukukhulula umzimba wakho kunye nayo, izihlunu kunye nokufumana isiqabu nakweyiphi na intlungu.

Indlela yokwenza:

• Sebenzisa imethi okanye iphepha lokulala.
• Ulale phantsi embindini wemethi.
• Gcina umqolo wakho uthe tye kunye negxalaba kumacala akho.
• Gcina iingalo zakho zibanzi kunye neminwe yakho ikhululekile kwaye iintende zijonge phezulu.
• Vala amehlo akho kwaye ujonge ekuphefumlweni kwakho kwaye ukhulule ubuso bakho.
• Hlala kule ndawo imizuzu eli-15 ukuya kwengama-30.

11. Setu bandha sarvangasana okanye ibhulorho exhaswa

Ngokwolula izihlunu esifubeni, entanyeni nasemqolo, le asana inceda ekunciphiseni naziphi na iintlungu ezixineneyo. Iluncedo kakhulu kwi ukukhulula iintlungu ezidibeneyo . I-Setu bandha sarvangasana ibandakanya onke amalungu akho kwaye isetyenziselwa ukuphumla kwezihlunu zobuso.

Indlela yokwenza:

• Lala phantsi ngomqolo.
• Gobisa amadolo uze ugcine iinyawo zakho emgangathweni ziqhelile.
• Amaqatha akho namadolo kufuneka abe kumgca othe tye.
• Gcina iintende zakho zijonge ezantsi kwaye iingalo ziphumle emacaleni akho.
• Inhale kwaye ngelixa usenza njalo, phakamisa umqolo wakho phezulu kunye nasemgangathweni.
• Qengqa amagxa akho ukuze isilevu sakho sikuchukumise esifubeni.
• Ubunzima bakho kufuneka buxhaswe ngeenyawo zakho, igxalaba neengalo.
• Faka iminwe yakho, tyhala izandla zakho emhlabeni kwaye uphakamise umzimba wakho.
• Bamba lo mbuzo umzuzu omnye, gcina ukuphefumla okucothayo kunye nokunzulu.
• Khupha kwaye ulale phantsi, ubuyele kwindawo yokuqala.

Isilumkiso Abantu abaphethwe kukulimala entanyeni, kwaye iingxaki zomqolo kufuneka zikuphephe oku. Gwema ngexesha lokukhulelwa.

Izibonelelo ezi-20 ezimangalisayo zeYoga kwiMpilo yakho

* UGqr. USharad Kulkarni ngomnye wabasebenzi abadumileyo base-Ayurveda e-Bangalore. Ube sisithethi esinempembelelo kukhathalelo lwempilo kulo lonke elaseIndiya. Unikwe imbasa 'YOPHANDO OLUTSHA OLUTSHA AYURVEDA SURGERY' ngamaBhaso eRULA ngo-Novemba ka-2018. UGqirha Kulkarni ngomnye wooGqirha abancinci i-Ayurveda, owayemenyiwe ukuba athethe e-Ayurveda eLondon.

1. [1]ICramer, H., Lauche, R., Hohmann, C., Lüdtke, R., Haller, H., Michalsen, A., ... kunye noDobos, G. (2013). Uvavanyo olulawulwa ngokungahleliwe ngokuthelekisa i-yoga kunye nokuzivocavoca ekhaya okusekwe kwiintlungu ezingapheliyo zentamo. Ijenali yezonyango yeentlungu, 29 (3), 216-223.
2. [Mbini]USherman, K.J, Cherkin, D., Erro, J., Miglioretti, D. L., kunye noDeyo, R. A. (2005). Ukuthelekisa i-yoga, ukuzilolonga, kunye nencwadi yokuzinyamekela yeentlungu ezingapheliyo zentlungu: ityala elilawulwa ngokungahleliwe. Amanqaku amayeza angaphakathi, 143 (12), 849-856.

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