Usuku lweArthritis lweHlabathi lwe-2019: Eyona ndlela iYoga ibalaseleyo yokufumana iArthritis

Amagama Aphezulu Ebantwaneni

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Umhla Wokuzalwa:

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Usuku lwe-Arthritis lweHlabathi lusuku lokuphakamisa ulwazi kwihlabathi jikelele olubhiyozelwa minyaka le nge-12 ka-Okthobha ukusukela ngo-1996. Olu suku lubonisa iingxaki abajamelana nazo abantu abaneentlobo ezahlukeneyo zesifo samathambo njenge-osteoarthritis, i-psoriatic arthritis, i-gout kunye nesifo samathambo kunye nokubiza koogqirha neengcali zempilo. ukunxibelelana nabo bantu ukubabonelela ngoxilongo kwangoko kunye nonyango.

Isifo samathambo sisifo esizimelayo esihlasela abantu abangaphezulu kwezigidi ezili-180 eIndiya. Isifo samathambo sixhaphake kakhulu kwabasetyhini kunamadoda ^[1] . Kule nqaku, siza kuthetha ngendlela i-yoga ephucula ngayo iimpawu ze-arthritis.

I-Yoga kunye neArthritis

Njengoko uneminyaka yobudala, amathuba okuba neentlungu ezidibeneyo ayanda kwaye uqala ukubandezeleka ngenxa yamathambo abuthathaka. Ukungabikho kokuzivocavoca kunye nezondlo ezibalulekileyo kunokunyusa i-arthritis. I-Yoga luhlobo olufanelekileyo lokuzilolonga kwabo banengxaki yesifo samathambo kuba sisenzo esinefuthe elisezantsi elisusa iintlungu zesifo samathambo ngokuqinisa izihlunu zakho kumalungu, ngaloo ndlela kusonyuka ubhetyebhetye kunye nokugcina amandla amathambo.

Uphononongo lubonise ukuba i-yoga inokuxhamla iintlobo ezahlukeneyo zesifo samathambo kwaye inokunceda ukunciphisa iintlungu ngokudibeneyo, ukunciphisa uxinzelelo kunye noxinzelelo, kunye nokuphucula ubumbano ^[Mbini] .

Olunye uphononongo olupapashwe kwiRestorative Neurology kunye neNeuroscience lufumanise ukuba ukwenza uqeqesho olunzulu lweyoga kangangeeveki ezisibhozo kunokubunciphisa kakhulu ubunzima beempawu zomzimba nezengqondo kwizigulana ezinesifo samathambo. ^[3] .

I-Yoga ibangela iArthritis

1.Iposi yomlo (Virabhadrasana)

Le yoga asana ijolise ekomelezeni amalungu, yonyusa ukujikeleza kwegazi esinqeni, emagxeni, kwingingqi yomlomo wesibeleko, kunye namaqatha. Imfazwe yokulwa nayo inenzuzo kakhulu ekuqiniseni iingalo, imilenze kunye nomqolo ongaphantsi ^[4] .

Indlela yokwenza:

• Yima nkqo ngemilenze ebanzi yahlukene kwaye ujike unyawo lwasekunene uphume ngama-90 degrees kwaye unyawo lwasekhohlo nge-15 degrees.
• Phakamisa zombini iingalo zakho ecaleni ukuya egxalabeni ukuphakama ngesandla sakho sijonge phezulu.
• Gobela idolo lasekunene uphefumle uphume.

Phawula: Uxinzelelo oluphezulu lwezigulana kufuneka lukuphephe oku.

2. I-Bridge pose (Setu Bandhasana)

Le poso yeyoga iyakunceda ukomeleza izihlunu zamadolo kwaye ikwanceda abo banesifo samathambo, isifuba, isinusitis, kunye noxinzelelo lwegazi. Ibhulorho ibangela ukuba ingqondo ithambe kwaye inciphise uxinzelelo kunye noxinzelelo emzimbeni ^[5] .

Indlela yokwenza:

• Lala ngomqolo, kwaye usonge amadolo kwaye ugcine isinqe sakho mgama.
• Beka iingalo zakho ecaleni komzimba kwaye unyuse kancinci umqolo wakho osezantsi, umva ophakathi, kunye nomva wangasentla phantsi xa uphefumla
• Bamba indawo umzuzu omnye ukuya kwemibini kwaye ukhulule ukuma xa uphuma

3. Unxantathu ongunxantathu (Trikonasana)

I-Triangle pose yomeleza amadolo, imilenze kunye namaqatha. Ikwanceda ukolula kunye nokuvula i-hamstrings, ihips, kunye ne-groins, amagxa, umqolo kunye nesifuba. Unxantathu weposi unokuzisa isiqabu kwiintlungu zangasemva kunye ne-sciatica ^[6] .

Indlela yokwenza:

• Yima nkqo uze wahlule iinyawo zakho zibanzi.
• Jika unyawo lwakho lwasekunene iidigri ezingama-90 kunye nonyawo lwasekhohlo ngeedigri ezili-15.
• Tsala umphefumlo kwaye uwukhuphele ngaphandle ngokunzulu kwaye uvumele isandla sasekhohlo ukuba size emoyeni kwaye esasekunene sehla saya emgangathweni.

Phawula:

1. Umthambo wokuzifudumeza uyimfuneko ngaphambi kokuba uqale le yoga asana.

2. Cotha kancinci uze ngobunono ujonge phambili ukuze ungalahleki.

4. Ukuma kwemithi (iVrikshasana)

I-pose yomthi yenza imilenze yomelele, iphucula ibhalansi kwaye yomeleze isinqe. Ikwazisa ukulingana kunye nokulingana engqondweni yakho kwaye kunceda ukuphucula uxinzelelo ^[7] .

Indlela yokwenza:

• Yima nkqo ngeengalo ecaleni komzimba.
• Gobela idolo lasekunene uze ulibeke ethangeni lakho lasekhohlo. Unyawo lonyawo kufuneka lubekwe luqinile.
• Thatha umoya omninzi kwaye uphakamise iingalo zakho phezu kwentloko yakho kwaye uzise iintende zakho kunye.
• Exhale kwaye ukhulule izandla kunye nemilenze.

5. Ukolula ikati (Marjariasana)

Ikati yolula i-yoga pose yomeleza izihlahla kunye namagxa, izisa ukuguquguquka kumqolo, iphucula ukwetyisa, ibuyisa ingqondo, kwaye iphucula ukujikeleza kwegazi ^[8] .

Indlela yokwenza:

• Guqa phantsi ngendlela yetafile ukuze izandla neenyawo zakhe imilenze yetafile.
• Gcina iingalo zakho zithi nkqo kunye neentende phantsi emhlabeni.
• Jonga ngqo phambili kwaye uphefumle ngelixa uphakamisa isilevu sakho kwaye uthambise intloko.
• Exhale kwaye ukhulule isikhundla sakho.

6. ICobra pose (Bhujangasana)

Intlungu yeCobra ikhulula iintlungu zangasemva, yolula umqolo, iiwadi zikhuphe uxinzelelo kunye nokudinwa, zivuselele amalungu esiswini, kwaye zithomalalise i-sciatica ^[9] .

Indlela yokwenza:

• Lala caba esiswini sakho uze ubeke ibunzi lakho emgangathweni kunye neenyawo zakho zithi tyaba emhlabeni.
• Ngoku, khupha kwaye uphakamise umzimba wakho ongasentla-intloko, isifuba, umva kunye nesinqe.
• Gcina izandla zakho zithi nkqo emhlabeni kwaye uphefumle ngaphakathi nangaphandle.

Phawula: Sukwenza oku xa unokwenzakala esihlahleni okanye umva womqolo.

7. Isidumbu (Savasana)

Le poso yeyoga inciphisa iimpawu zesifo samathambo, unxunguphalo, ukulala, kunye noxinzelelo lwegazi. Ikwalungisa kwakhona izicubu kunye neeseli, ikhuphe uxinzelelo kwaye ikuhlaziye kwakhona ^[10] .

Indlela yokwenza:

• Thetha caba ngomqolo kwaye uvale amehlo.
• Gcina imilenze yakho ngaphandle kwaye ubeke iingalo zakho ecaleni, ukusasazeka kancinci ngaphandle komzimba.
• Cothisa umzimba wakho kancinci kwaye uphefumle kancinci kwaye kancinci kwimizuzu eli-10 ukuya kwengama-20.

1. [1]I-Akhter, E., Bilal, S., kunye neHaque, U (2011). Ukudalwa kwesifo samathambo eIndiya nasePakistan: uphononongo.Rheumatology yamanye amazwe, 31 (7), 849-855.
2. [Mbini]IHaaz, S., kunye neBartlett, S. J. (2011). I-yoga ye-arthritis: uphononongo lokujonga kwakhona.Iklinikhi yezifo ezirhubuluzayo eMntla Melika, 37 (1), 33-46.
3. [3]USurabhi Gautam, uMadhuri Tolahunase, u-Uma Kumar, u-Rima Dada. Impembelelo yokungenelela kwengqondo esekwe kwi-yoga kwiimpawu zenkqubo yokuvuvukala kunye nokudakumba ngokudibeneyo kwizigulana ezisebenzayo zeRheumatoid arthritis: Uvavanyo olulawulwa ngokungahleliwe.
4. [4]Cheung, C., Wyman, J. F., Bronas, U., McCarthy, T., Rudser, K., & Mathiason, M. A. (2017). Ukulawula idolo osteoarthritis ngeyoga okanye i-aerobic / yokomeleza iinkqubo zokuzilolonga kubantu abadala abadala: umqhubi olingo olulawulwa ngokungenamkhethe. Rheumatology yamanye amazwe, 37 (3), 389-398. ikhonkco: 10.1007 / s00296-016-3620-2
5. [5]UKelley, K. K., Aaron, D., Hynds, K., Machado, E., kunye noWolff, M. (2014). Iziphumo zenkqubo yeyoga yonyango kulawulo lwasemva kwesithuba, ukuhamba, kunye nesantya sokuhamba kubantu abadala abahlala ekuhlaleni. Ijenali yonyango olungelulo nolongezelelekileyo (eNew York, NY), 20 (12), 949-954. ikhonkco: 10.1089 / acm.2014.0156
6. [6]Unomyayi, E. M., Jeannot, E., kunye noTrewhela, A. (2015). Ukusebenza kwe-yoga ye-Iyengar ekunyangeni iintlungu zomqolo (umva kunye nentamo): Uphengululo lwenkqubo. Ijenali yaMazwe ngaMazwe yeyoga, 8 (1), 3–14. ikhonkco: 10.4103 / 0973-6131.146046
7. [7]Yu, S. S., Wang, M. Y., Samarawickrame, S., Hashish, R., Kazadi, L., Greendale, G. A., kunye noSalem, G. J. (2012). Imfuno zomzimba zomthi (i-vriksasana) kunye nomlinganiso womlenze omnye (utthita hasta padangusthasana) zenziwa ngabantu abadala: uviwo lwe-biomechanical. Iyeza elongezelelekileyo elisekwe kubungqina kunye nelinye: i-eCAM, 2012, 971896. doi: 10.1155 / 2012/971896
8. [8]UBadsha, uHumeira kunye noChhabra, uVishwas kunye noLeibman, uCathy noMofti, uAyman kunye noKong, uKelly. (2009). Izibonelelo zeyoga yesifo samathambo: Iziphumo zenkqubo yokuqala, eyakhiwe ngeveki ezisi-8. Rheumatology yamanye amazwe. 29. 1417-21. I-10.1007 / s00296-009-0871-1.
9. [9]Bhandari, R & Singh, Vijay. (2008). Iphepha loPhando malunga 'neMpembelelo yeYogic Package kwiRheumatoid Arthritis'. Indiya J Biomechanics. Imba ekhethekileyo (NCBM 7-8 Matshi 2009).
10. [10]I-Kiecolt-Glaser, J. K., Christian, L., Preston, H., Houts, C. R., Malarkey, W. B., Emery, C. F., kunye noGlaser, R. (2010). Uxinzelelo, ukudumba, kunye nokuziqhelanisa neyoga. Iyeza lePsychosomatic, 72 (2), 113-121. ikhonkco: 10.1097 / PSY.0b013e3181cb9377

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