Kodi mwayesa chirichonse chomwe mankhwala ochiritsira amapereka chifukwa cha vuto lanu la msana koma akupweteka-ndipo akufunanso njira ina?
Kapena mwinamwake mnzanu kapena wachibale wanu akukulimbikitsani kuyesa yoga, kunena kuti "anachita zozizwitsa" chifukwa cha ululu wawo wam'munsi. Kapena mumangoganiza kuti ngati mumagwiritsa ntchito yoga tsiku lililonse, mukhoza "kuyendetsa kinks" zomwe zimayambitsa vuto lanu kumbuyo kwanu.
Mwinamwake, inu muli pa njira yolondola ndi kulingalira uku. Koma ngati mukumva ululu wam'mbuyo kapena wa pakhosi, chidziwitso china choyamba ndicho kuthandiza kuti yoga yanu ikhale yopanda chitetezo, yopindulitsa, komanso yodzisamalira.
Kwa munthu amene amakhala ndi kupweteka kumbuyo kapena kumutu, kupeza kalasi yoyenera (ndi kutenga nawo mbali) kungakhale ngati "kusambira ndi sharks." Inu, aphunzitsi anu ndi anzanu, ndi yogis mnzako mukhoza kutanthawuza bwino ndi malingaliro awo, koma mwatsoka, izi sizikutitsimikizira kuti zomwe mukukumana nazo ndizofunikira kwa inu. Sichikutsimikiziranso kuti mudzatha kuchita zonse bwinobwino.
Koma pafupi ndi yoga yokhala ndi chidziwitso chomwe mukufunikira kuti musankhe mwanzeru zingakuthandizeni kupewa kupepweteka kuposa zabwino ku khosi kapena kumbuyo kwanu. Phunzirani zambiri pansipa za momwe mungayambitsire ndi dongosolo la yoga lomwe limapangidwira kumbuyo kwanu, kapena osachepera, osapweteka.
Zokhudzana: Kodi Mungayambe Bwanji Kuchita Yoga?
Lankhulani ndi Dokotala Wanu Musanayambe Ulendo wa Yoga
Zinthu zoyamba poyamba. Ngati muli ndi vuto lakumbuyo, ndibwino kuti mupeze bwino kwa dokotala wanu kapena wodwalayo asanayese yoga. Nazi zinthu zingapo zoti mufunse wothandizira waumoyo wanu:
- Ndikusuntha kapena kusuntha komwe muyenera kupeĊµa?
- Ndi chiani chomwe chikanakhala chovuta kwambiri kwa inu, kupatsidwa chikhalidwe chanu?
- Kodi pali kusintha komwe mungayese komwe kungakuthandizeni kukhala otetezeka komanso osapweteka?
- Kodi muyenera kudziwa chiyani za kugwirizana pakati pa mankhwala omwe mumamwa ndi kuchita masewera olimbitsa thupi? Kodi muyenera kuteteza chiyani?
Kawirikawiri, sikuli bwino kuyambitsa pulogalamu ya yoga pamene muli ndi ululu wamphongo kapena ululu wammbuyo. Koma pamene gawo loyambirira la machiritso-lodziwika ndi kutupa ndi ululu-lapitirira, yoga yofatsa ikhoza kukhala yamtengo wapatali.
Sankhani mawonekedwe a Yoga
Mitundu ya yoga yodabwitsa imakhala kunja uko kuyembekezera makasitomala atsopanowo, ndi ntchito yofunafuna mwakhama kuchokera pa wofatsa mpaka wolimba kwambiri. Ena amatsindika za uzimu ndi zowawa, pamene ena, makamaka Hatha yoga, amaganiziranso zochitika za thupi. Komabe, ena amatsindika kayendetsedwe ka kusintha komwe kumachitika. (Izi zimatchedwa Vinyasana.)
Ndondomeko ya yoga ya Hatha ikhoza kukhala malo abwino kuyamba, makamaka kupuma ndi kubwezeretsa (kutchedwa "R ndi R") zosiyanasiyana.
Malingana ndi mtundu wa ululu wammbuyo ndi zochitika zina zamankhwala zomwe muli nazo, Yin yoga ndi / kapena yoga yoga angapangitse kuti muyambe kuyendetsa bwino ululu. Yin yoga ili pafupi kukhala ndi maimidwe ochuluka kuti athe kumasulidwa kwa minofu yamphamvu, pamene Somatic Yoga imafuna kuphunzitsanso kusuntha kwanu kusunthira (zomwe zimasonyeza kayendetsedwe kake komwe timachita tsiku ndi tsiku) monga gawo la zochitika za yoga.
Ndipo inde, pali chinthu monga Somatic Yin yoga.
Komabe, n'kwanzeru kuti mukhale kutali ndi mitundu yosautsa ya yoga. Izi zikuphatikizapo koma sizingatheke ku: Kundalini, Ashtanga, ndi Bikram ("yotentha") yoga. Machitidwewa ndi apadera komanso ovuta, ndipo kawirikawiri si oyenera kwa anthu omwe ali ndi vuto la msana.
Zofanana: Yoga Gear for Oyamba
Lankhulani ndi Yoga Wanu Wofuna Mphunzitsi
Mukangoyamba kukambirana ndi wothandizira zaumoyo wanu, lankhulani ndi aliyense amene akuyembekezera aphunzitsi a yoga. Yesetsani kuphunzira zambiri za njira yawo yogwirira ntchito ndi ophunzira omwe ali ndi msana, komanso momwe akuphunzitsira anthu omwe ali ndi mavuto a zachipatala monga anu.
Komanso, mutha kuyembekezera kuti mphunzitsi wanu athe kuyankha zolephera zanu zachipatala pogwiritsa ntchito zipangizo zothandizira. Ngati sangathe, kapena sakufuna kumva / kulemekeza zomwe mukunena pa zomwe zikuchitika ndi msana wanu, mwayi mutha kukhala ndi mphunzitsi wosiyana.
Pamene mukuyankhula ndi aphunzitsi anu a yoga, funsani za iye kapena ziyeneretso zake, kuphatikizapo maola angapo a maphunziro a aphunzitsi omwe ali nawo (500 ndi abwino kuposa 200 onse) ndi zivomerezo zilizonse zomwe apitako.
Mwinanso mufunseni za makalasi omwe ali oyenera kwa inu. Ndipo ngati muli ndi kalasi inayake m'malingaliro, dziwani momwe zingakhalire zovuta.
Kupeza mayankho a mafunsowa kungakuthandizeni kupanga chisankho chodziwikiratu za momwe, ndikuti, ndi ndani kuti ayambe kuchita yoga chifukwa cha ululu wanu.
Chinthu china chofunsira pazo ndizo ndondomeko yowunikira aphunzitsi pazochitika zowonongeka. Ophunzitsa ena ndi aakulu pa izi. Ngakhale kusintha kwanu kungakhale kothandiza pazinthu zina, ngati mutabwera ku gawoli ndi kuvulaza kumbuyo kapena vuto linalake, mungafunse mphunzitsi kuti asiye kuti asakhumudwitse ululu wanu.
Mwa njira, ndibwino kukambilana nkhaniyi ndi aphunzitsi a yoga kusukulu isanayambe kusadabwitsa.
Ndipo potsiriza, pokhapokha ngati muli katswiri wodziwitsa anthu kukonzanso nokha, ndikofunikira kupeza oyenerera yoga mlangizi. Musayese kudziphunzitsa nokha!
Kuzama Kwambiri Yang'anani Yoga Chifukwa cha Ululu Wakubwerera
Kumapeto kwa 2011, maphunziro awiri adawathandiza kumvetsetsa mmene njira yoga ingagwiritsidwire ntchito popumula ululu. Phunziro la ku Britain la zaka zitatu lomwe likuphatikizapo ophunzira 313 ndi alangizi ambiri adapereka pulogalamu kwa anthu omwe akudwala ululu. Kupatula thanzi labwino, oga yogawidwa bwino kwambiri kuposa gulu lolamulira m'madera onse (mwachitsanzo, kupweteka ndi kupweteka kudzikonda.)
Kuphunzira kwina, komwe kunachitika ku United States, poyerekeza ndi yoga ndi kuchuluka kofanana. Ofufuzawa anapeza kuti anthu omwe ali ndi ululu wochepa kupweteka popanda sciatica, amatambasula monga yoga.
Debbie Turczan, MSPT Turczan ndi mphunzitsi wochizira wa yoga komanso wodwala ku New York City.
"Yoga imatiphunzitsa kulemekeza kumene matupi athu ali, kusiyana ndi kulingalira maluso athu panopa ku zomwe tinkatha kuchita kapena zomwe wina angachite," akuwonjezera.
Yoga kwa Kubwezeretsa Kwambiri Pose Series Mungayesere
Pochita yoga kuwonjezera kusintha kwa msana wanu, kulingalira ndi mawu. Kusamala sikuyenera kutanthawuza kovuta kwambiri. Zambiri zokhudzana ndi kusinkhasinkha ndikukumana ndi mavuto omwe mukukumana nawo. Mwachitsanzo, ndikofunika kutsatila zochitika zomwe zimaphatikizapo kubwereranso ndi zomwe mukupita patsogolo.
Kugwira ntchito molimbiranso kumathandizira kuti muzitha kuonetsetsa kuti mumatha msinkhu. Zingathandize kuteteza mphamvu yambiri mu minofu inayake pazinthu zina, zomwe ziri, pokhapokha, zowononga kuvulaza kumbuyo. Onetsetsani yoga iyi kuti mumve zovuta zamtsempha .
Ngati kubwezeretsa yoga mwamsanga kuntchito ndikofunikira, yang'anani moni wa dzuwa wa yoga . Ndi njira yowonongeka komanso yosavuta yowonjezera ndi kutambasula kupweteka kwa minofu ya kumbuyo kwanu.
Zokhudzana: Nsonga za Yoga za Spinal Arthritis
Yoga chifukwa cha ululu wammbuyo akufala kwambiri. Kwa ambiri, kuchita yoga kumaphatikizapo kusintha pakati pa kusinthasintha ndi mphamvu ya minofu ya thupi, kawirikawiri kumayambitsa zowawa, kuchepetsa kuyenda, ndi kulemala.
Ndipotu, kafukufuku wofalitsidwa m'magazini ya September-October 2013 ya Pain Research Management akusonyeza kuti yoga ikhoza kupanga mankhwala abwino ochizira matenda opweteka.
Ndipo njira za kupuma za yoga zingakuthandizeni kuthetsa nkhawa zanu komanso kuthana ndi zovuta. Kulimbikitsidwa kwauzimu pa mitundu ina ya masukulu a yoga kungakupatseni mwayi wogwira ntchito mozama pa chisamaliro ndi kupweteka.
Zotsatira:
Holtzman S, T. Yoga Yamphongo Kwa Kuvutika Kwambiri Kwambiri Kwambiri: Meta yowonongeka mayesero olamuliridwa mosavuta. Resin Res Res . Sept-Oct. 2013 Kufikira: Feb 2016. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3805350/
Sherman KJ, Cherkin DC, Erro J, Miglioretti DL, Deyo RA. Kuyerekezera Yoga, Kuchita Zochita, ndi Maphunziro a Chithandizo Chakumbuyo Kwambiri Kwambiri. Annals of Internal Medicine Vol 143 Magazini 12 pp1-18. Dec 20 2005. http://www.annals.org/cgi/content/full/143/12/I-18
Sherman KJ, Cherkin DC, Wellman RD, Cook AJ, Hawkes RJ, Delaney K, Deyo RA. Kuyesedwa kosawerengeka Kufanizira Yoga, Kutambasula, ndi Bukhu Lopindula la Mavuto Ovuta Kwambiri. Arch Intern Med . 2011 Oct 24. [Epub patsogolo pa kusindikiza] http://www.ncbi.nlm.nih.gov/pubmed?term=Sherman KJ, Cherkin DC, Wellman RD, et al. Kuyesedwa kosawerengeka kuyerekeza ndi yoga,
Tilbrook HE, Cox H, Hewitt CE, AR Kang'ombe, Chuang LH, Jayakody S, Aplin JD, Semlyen A, Trewhela A, Watt I, Torgerson DJ. Yoga kwa ululu wopweteka wam'mbuyo: kuyesedwa kosavuta. Ann Intern Med . 2011 Nov 1; 155 (9): 569-78. http://www.ncbi.nlm.nih.gov/pubmed/22041945