Mpando wa Yoga Ungathe Kuchepetsa Ululu ndi Thandizo Kusunga Ntchito Yathupi
Mpando wa yoga ukhoza kukhala yankho kwa anthu mamiliyoni ambiri omwe ali ndi matenda a osteoarthritis ndipo amavutika kuti azikhala ndi zochitika zolimbitsa thupi kapena kuchita masewera olimbitsa thupi. Ngakhale zili bwino kuti kuchita masewera olimbitsa thupi nthawi zonse n'kofunika kwa anthu omwe ali ndi matenda a osteoarthritis, anthu ambiri sangathe kuimirira ndikuchita masewera olimbitsa thupi, makamaka omwe ali achikulire komanso osteoarthritis m'magulu awo otsika, monga chiuno , bondo , chikopa , kapena phazi .
Anthu omwe amagwiritsidwa ntchito pa ziwalozo akhoza kukhala ndi ululu wambiri, kupweteka kwa minofu , mavuto okhwima, kapena ngakhale mantha oyenera a kugwa. Mpando wa yoga umathetsera zambiri mwazochitikazo.
Phunziro la Yoga Zotsatira
Kafukufuku wofalitsidwa mu Journal of the American Geriatrics Society (December 2016) anali kuyesedwa koyambidwa koyambirira (kulembedwa: mayesero osinthidwa, osayesedwa ndi mayesero apamwamba kwambiri) kulingalira zotsatira za mpando wa yoga pa ululu ndi kuthupi kwa okalamba akuluakulu osteoarthritis.
Gulu la okalamba omwe ali ndi osteoarthritis, 131 mwa iwo kuti akhale olondola, anapatsidwa mwachindunji pulogalamu ya Sit N Fit Chair yoga kapena maphunziro a zaumoyo. Ophunzirawo amapita kawiri-sabata, magawo 45 kwa mphindi zisanu ndi zitatu. Ochita kafukufuku anayeza magawo angapo, asanakhale, komanso atatha kupweteka, kupweteka kwa moyo wa tsiku ndi tsiku, kuchepa, kuthamanga, kutopa, ndi mphamvu zothandizira.
Zotsatira zinasonyeza kuti mpando wachiwiri wa yoga unachepetsetsa kupweteka ndi kupweteka pakati pa magawo awo poyerekeza ndi gulu la maphunziro a zaumoyo. Kuchepetsa kupweteka kwapweteka kwadutsa miyezi itatu kupitirira pa sabata 8 kwa otsogolera a yoga. Pulogalamu ya yoga inalumikizidwanso ndi kutopa ndi kuchepa kwabwino pa phunziro la masabata asanu ndi atatu, koma osati pambuyo.
Mu 2014, zotsatira zinasindikizidwa m'buku lakuti Holistic Nursing Practice kuchokera ku kafukufuku yemwe anawonetsa zotsatira za Sit N Fit Chair Yoga pa ululu, komanso ntchito zakuthupi ndi maganizo a anthu akuluakulu okhala ndi osteoarthritis. Bungwe la yoga linafanizidwa ndi gulu loyang'anira bwino (maphunziro a zaumoyo). Kachiwiri gulu la yoga linali ndi kusintha kwakukulu kuvutika maganizo ndi kukhutira moyo kuposa gulu lolamulira.
Ngakhale zotsatira zikuwoneka zogwirizana, panali chinthu choipa chimene chinachitika. Kafukufuku wofalitsidwa ku Holistic Nursing Practice (October 2016) omwe anawona kuti kuthekera kwa kukwaniritsa mpando wa yoga wa masabata asanu ndi atatu okalamba ndi osteoarthritis adatsimikiza kuti anthu, atakhala kunja kwa gulu, sanapitirize pulogalamu ya yoga okha pakhomo ngakhale atapatsidwa buku lotsogolera.
zomwe akupeza zikusonyeza kufunikira kwa mapulogalamu a gulu kwa anthu okalamba omwe ali ndi matenda a osteoarthritis, koma kulandira inshuwalansi ya mankhwala osagwiritsa ntchito mankhwala osatsimikiziridwa sikunatsimikizidwe nthawi iliyonse. Ikuwonetsanso kufunikira kwa kulangizidwa kuti kulimbikitseni mapulogalamu a yoga kunyumba.
Khalani N Fit Chair Yoga
Pulogalamu ya Sit N Fit ya yoga yapangidwa kwa okalamba omwe ali ndi osteoarthritis omwe satha kuchita yoga ndipo, monga tanenera kale, ndilo pulogalamu yomwe imagwiritsidwa ntchito pa maphunziro omwe tawatchulawo.
Pulogalamu ya Sit N Fit ya yoga imachitika pamene ikugwiritsa ntchito mpando ndi mikono. Pulogalamuyo inakhazikitsidwa ndi gulu la othandizira zaumoyo komanso aphunzitsi a yoga (Kristine Lee) yemwe ali ndi mbiri komanso ovomerezedwa ndi International Yoga Alliance.
Pali zigawo zinayi za Sit N Fit Chair Yoga: mpweya wa moyo (mphindi 10), thupi loyenera (20 minutes), wankhondo mu thupi (5 minutes), ndi kugwirizana kwa thupi (10 minutes). Phindu la pulogalamuyi, kuphatikizapo kupweteka pang'ono, kumaphatikizapo kuchuluka kwa oxygenation, kufalitsa, kusinthasintha, kusinthanitsa, mphamvu, ndi kusintha kwabwino. Tsamba la 46 la Sit N Fit Chair Yoga lolembedwa ndi Kristine Lee likupezeka, lodzaza ndi zithunzi kuti zithandize anthu pulogalamuyi.
Zida Zowonjezera Zowonjezera Yoga
Mungathe kupeza kampando ya yoga gulu lanu "Y" kapena m'magulu ena olimbitsa thupi. Palinso mabuku angapo osavuta kutsata, omwe ali ndi maofesi a yoga omwe amawonekera pa malo osungirako mabuku.
Pali chithunzi chofotokozedwa pa intaneti, nayenso. Nawa pali mpando wa Yoga:
- Mpando Wachigawo wa Yoga Ufuna Kukonzekera Kunyumba, Ann Pfizer
- Yoga Maofesi a Yoga-Si Akulu okha, Patricia Quinn
- Khalani pansi pa Ntchitoyi? Yesani 9 Yokosi Yosavuta Yosavuta (Infographic), Cleveland Clinic
> Zotsatira:
> McCaffrey R et al. Yoyera Yoga: Kukhazikika ndi Kukhalitsa Phunziro Ndi Okalamba Akuluakulu Akumudzi Okhala ndi Osteoarthritis. Chidziwitso Chachidziwitso Chochita.
> Park J et al. Zotsatira za Yoga Wachigawo pa Kusinthika Kwambiri kwa Zachilankhulo cha Chingerezi-ndi Olankhula Chisipanya-Akuluakulu Okalamba Okalamba Amene Ali ndi Osteoarthritis Ochepa Kwambiri. Journal of Labor Gerontological Social Work.
> Park J et al. A Pilot Randomized Mayesero Olamulidwa a zotsatira za Yoga Pa ululu ndi Ntchito Yamkati Pakati Pakati pa Akuluakulu Okhala ndi Ostoarthritis Wochepa. Journal ya American Geriatrics Society.
> Park J et al. Zotsatira za Khalani N Otsatira Yoga Pakati pa Okalamba Achikulire Okhala ndi Osteoarthritis. Chidziwitso Chachidziwitso Chochita.