Amachepetsa Kuthetsa Matenda Athu Amtundu
Ngati munayamba mwawona zizindikiro za IBS , mumadziŵa kuti mpweya, kutsekemera, kudzimbidwa, ndi kutsegula m'mimba sizosangalatsa. Mukudziwanso kuti mudzayesa chilichonse chothetsera zizindikiro zanu.
Uthenga wabwino ndi wakuti, yoga imawoneka ngati njira yosavuta yothandizira kuthetsa zizindikiro mwachibadwa , ndipo pamene sizingaganizidwe kuti ndi mankhwala a IBS, sizikuvulaza kuyesa yoga kuti zithandize kuchepetsa zizindikiro za IBS. Kuti muyambe kunyumba, yesani zotsatirazi zisanu ndi zinayi za yoga.
Mphepete Zina Zogwiritsa Ntchito Mphuno
Pamene mukukumana ndi gassy, gwedezani pansi pa bondo lina kumphuno, zomwe, malinga ndi Katrina Love Senn, Mphunzitsi wa Yoga Wadziko Lonse ndi wolemba, amadziwikanso ngati mphepo yotulutsa mphepo. "Zimathandiza kuthetsa mpweya ndi kuphulika, komanso kumalimbitsa komanso kumatulutsa mimba," akutero.
Mwamwayi, ndi ntchito yosavuta komanso yofikira pafupifupi aliyense. Lembani kumbuyo kwanu pamatumbo anu, miyendo yanu yowonjezera. Lembani bondo lanu lakumanja kumbali yanu, ndipo gwiritsani ntchito manja anu kuti muyandikire pafupi ndi thupi lanu. Tengani mpweya wambiri pano pano musanayambe mwendo wanu pansi ndi kubwereza kumbali inayo. Yambani mamita atatu mpaka asanu pa mwendo.
Bwato Pose
Pofuna kumenyana kwambiri ndi IBS, bwatoli likhoza kukuthandizani. "Izi zimathandiza kuthandizira kwambiri, kumangirira ndi kulimbikitsa mimba," anatero Alex Samet, Mphunzitsi wa Yoga wolembetsa mwapadera kwambiri pa vinyasa yoga. "Iyi ndi njira yabwino kwambiri yothetsera mimba yamimba."
Ngati simukudziŵa zovuta, Samet amapereka ndondomekoyi kuti akonze bwino:
- Khalani wamtali ndi mawondo anu atawerama, mapazi anu atagona pansi. Dwala kumbuyo ndi kusinthitsa kulemera kwanu kuti mukhale oyenera pa "kukhala pansi mafupa," mutakweza mapazi anu pansi monga momwe mukuchitira.
- Bweretsani manja anu kumbuyo kwa ntchafu zanu, kwezani ndi kutsegula mu chifuwa chanu. Ikani mapewa anu m'manja mwanu kuti mutuluke pang'ono.
- Kusewera ndi malire anu, bweretsani manja anu pambali panu. Ngati mukupeza kuti mukugwera m'mbuyo (kubwerera), bwererani ku malo oyambirira.
- Kuti mugwire ntchito mozama, sungani miyendo yanu pang'onopang'ono ndikuyamba kuwongoka. Onetsetsani kuti simukutsemba mawondo anu. Ngati simungathe kuyendetsa miyendo yanu popanda kutayika bwino, musadandaule-onetsetsani kuti mawondo anu akuwerama
Pumirani kwambiri pamene mukugwirizanitsa, ndikuyang'ana kusunga mimba yanu. Gwiritsani ntchito momwe mungathere ndi kukhazikika kwabwino ndi kuyerekezera, ndiye kumasula mapazi anu pansi. Bwerezerani katatu kapena kasanu.
Kuponyera Kumphindi Ponya
Maondo anu pachifuwa amachitanso, omwe amadziwikanso kuti "tuck pose," ndi njira ina yabwino pamene mukumva kuti muli odulidwa kapena gassy. "Phokoso lopweteketsa mtima limapangitsa kuti mimba ndi m'mimba zisawonongeke. Zimathandiza kuti thupi lonse lichiritse mkati mwako ndikulimbikitsa kuti thupi lanu likhale lopumula ndi kumasulidwa," Senn anena.
Bodza likulumphira pamatumbo anu, kumbuyo kwanu kumalumikizana ndi pansi, khosi lanu limasuka. Lembani maondo onse awiri ndikuwatengera ku chifuwa chanu, pogwiritsa ntchito manja anu kuti muyang'ane mawondo anu pafupi ndi chifuwa chanu. Pamene mukukhala momasuka, tengani mpweya waukulu mkati, ndiye pamene mumatulutsa mimba yanu, imitsani mimba yanu ndikuchotsani mapewa anu pansi, ndikuwongolera mutu wanu. Gwirani chiwerengero cha zitatu, kenako tsitsani mutu ndi mapewa kumbuyo. Pitirizani kuwerengera katatu kapena kasanu.
Wide-Legged Forward Bend C
Ngati mukuvutika ndi ululu wa mpweya, Samet akusonyeza kuti bendolo likupita patsogolo ngati njira yothetsera mavuto pamene "mukuphwanya mimba yanu kuti muthe kusuntha zinthu."
Pochita masewera olimbitsa thupi, imani motalika ndi mapazi anu mozama kusiyana ndi kutalikirana, mbali zanu zakunja zikulozera kunja. Lembani zala zanu palimodzi kumbuyo kwanu. Tengani mpweya wozama kuti mukonzekere nokha, ndiye pamene mutuluka, pitirizani kuchoka mchiuno, kukoketsani manja anu mmbuyo mwanu, pogwiritsa ntchito kayendetsedwe kawo kuti mutsogolere mutu wanu pafupi ndi chifuwacho.
Tengani mpweya wambiri, kuyesera kumasula thupi lanu pafupi ndi matayala ndi exhale, ndiye mukakonzeka kumasula, kukanikiza, kupanikizira kudzera mu mipira ya mapazi anu, ndipo monga Samet akuti, "pikani kuti muime . " Tulutseni, ndi kubwereza zochitika ziwirizo.
Cow-Cow Pose
Mchitidwe wathanzi wa mbuzi ndi mndandanda womwe uyenera kuphatikizidwa muyonse pazinthu zodzikonda. "Pogwirizanitsa pamodzi, yoga yachikondiyi imaika minofu mkati mwa njira ya m'mimba ndi mzere wa msana, kuthandiza ndi kuthandizira thanzi labwino ndi kuyenda bwino," Senn akuti. Kotero ngati mukulimbana ndi kugwiritsidwa ntchito kwa IBS, ikhoza kukhala nthawi yokhazikika pamphepete mwa chizolowezi cha ng'ombe.
Yambani mu malo apamwamba pa tebulo kuti muwerama pa mawondo anu ndi manja anu. Onetsetsani kuti palinso manja anu pansi pa mapewa anu, mawondo anu pansi pa chiuno mwanu. Pakhomopo, yang'anani pamwamba pa denga, ndikukankhira pamanja mwanu mutatsegulira pachifuwa chanu, panthawi imodzi mumagwiritsa ntchito m'chiuno, ndikugwiritsira ntchito mafupa anu. Imeneyi ndiyo ng'ombe.
Pazomwe mukutsatira, pendani mapewa anu kupita patsogolo, muteteze mutu wanu pakati pa manja anu mutayang'ana pansi pamtima wanu, mutambasula pamtunda wanu wonse. Izi ndizovala za paka.
Pitirizani kusinthana pakati pa ng'ombe ndi kansalu yotsekemera pogwiritsa ntchito chinyama chilichonse. Chitani zosachepera zitatu kapena zisanu.
Mbali Imayima Pose
Ngati muli ndi IBS-D , kapena kutsekula m'mimba, phokoso la mapepala lingakhale lothandiza. "Kupita kumene mimba imatembenuzidwa kumachepetsanso kuthamanga kwa mimba komanso kumalimbikitsa kutaya madzi," akutero Samet.
Ndiko kayendetsedwe kake kakang'ono kwambiri, kotero ngati simungathe kuchita mapewa, yesetsani kulima mosavuta, ndi mawondo anu atapindika. Samet amapereka malangizo awa pochita zochitika molondola:
- Lembani kumbuyo kwanu ndipo mugwadire mawondo anu, pansipo pansi. Pewani miyendo yanu pamutu, kapena ngati muli oyamba, kwezani mapazi anu pansi kuti miyendo yanu ikhale yofanana pansi. Gwiritsani ntchito abs yanu kuti muzitha kugwedeza pakhosi lanu ndikuchoka pansi pamene mukugwada pamutu panu. Gwiritsani ntchito manja anu ngati mukufuna kuthandizira kutsogolera kayendetsedwe kake.
- Bweretsani manja anu kumbuyo kwanu, ndi zala zanu zikulozera kumtunda, manja anu akumwamba ndi zitsulo zikukhudza pansi. Pazomwe mukutsatira, yesetsani kukweza miyendo yanu (pamodzi, kapena imodzi panthawi), motero imatambasulidwa ndikuyang'ana pansi. Tengani mndandanda wa mpweya wakuya, ndipo pena paliponse, yesetsani kusuntha ziboda zanu mozungulira kuti mutsimikizike kumbuyo kwanu pamene mukukweza miyendo yanu pang'ono.
Pamene mwakonzeka kumasula, pitani ku khama kapena kulima, ndi mapazi anu akuponya kumbuyo kwanu, kenako pang'onopang'ono musamangogwedezeka m'chiuno, kuti mondo ndi mapazi anu atsatire.
Cobra Pose
"Cobra pose ikuyenda kutsogolo ndi kumbuyo kwa chiwalo cha thupi, kuchepetsa kudzimbidwa ndi mpweya wamatumbo," Senn anati, kuwonjezera apo, "Palinso phindu kwa msana, ndi m'mimba ndi kumbuyo kwa minofu, yomwe palimodzi Thandizani kulimbikitsa chimbudzi chabwino. "
Cobra ndiyake yowonjezereka, yoyenera kwa anthu ambiri. Lembani m'mimba mwako ndikuyika manja anu pansi, pansipa, koma mogwirizana ndi, mapewa anu. Tengani mpweya wozama mkati, ndipo pamene mumapanga makina anu m'manja ndikugwiritsira ntchito minofu yanu kuti muthe kukweza mapewa anu ndi chifuwa chanu pansi. Pa exhale yanu, kumasula pang'ono, ndipo potsatira yanu inhale, kukulitsa kutambasuka pamene inu mukukwera mmwamba. Cholinga apa ndigwiritsire ntchito minofu yanu kuti muyambe ndikuwongolera, osati kudalira manja anu, chifuwa, kapena mapewa. Bwerezerani katatu kapena kasanu.
Ndakhala pansi pamtunda
Malingana ndi Samet, wokhala pansi pamtsempha (ndipo kwenikweni, pafupi ndi yoga iliyonse yopotoka), amathandiza kulimbikitsa kuthamanga kwa magazi, amachepetsa kuphulika, ndi zothandizira mu chimbudzi. "Njira yanga yomwe ndimayendera kuti ndilowemo ndikuyamba kukhala pansi ndikusunthira miyendo ya ng'ombe (pose) ndikubweretsa bondo lakumanja kumbali ya kumanzere, motero mapazi anu ali pamphuuno," akutero.
Pamene miyendo yanu ikuyang'ana malo a ng'ombe, imitsani phazi lanu lamanja pansi pambali pa dzanja lanu lakumanzere ndipo bondo lanu lakumanja lichoke pansi, kenako gwirani mpukutu wanu wamanzere kunja kwa dzanja lanu lakumanja, ndikuyang'anitsitsa phemba. Ngati malowa akumva bwino, gwiritsani ntchito izi.
Ngati mukufuna kukulitsa zovuta, Samet akuti uyenera kubweretsa goli lanu lakumanzere pamwamba pa bondo lanu lakumanja ndikukweza dzanja lanu lamanzere kupyola mwendo wanu wamanja. Bweretsani dzanja lanu lamanja kumbuyo kwa thupi lanu ndikufikira kuzungulira lanu kuti mumvetse dzanja lanu lamanzere. Zonse zimawoneka zovuta kwambiri, koma mukayesa, mudzawona kuti ndi zophweka kusiyana ndikumveka.
Pogwiritsa ntchito mankhwalawa, nyamuka kupyolera mumtundu wanu kuti mupeze nthawi yaitali, ndipo mutengepo, yesetsani kupotoza pang'ono pamene mukuyang'ana pa phewa lanu lakumanja. Pitirizani kupuma pang'ono mpaka asanu musanayambe kumasula pang'onopang'ono ndi kubwereza zochitikazo.
Kutaya kwa Mwana
Chotsiriza, koma ndithudi osachepera, ndizosangalatsa za mwana . Senn amakhudza malo otulutsirawa monga omwe amachititsa mphamvu kupyolera mu dongosolo la zakudya, makamaka kupereka zothandizira onse pa zizindikiro zanu zonse za IBS.
Ponyani pansi ndipo khalani pansi pazitsulo zanu. Gwiritsani maondo anu pamodzi pamene mukudalira patsogolo, ntchafu zanu zimapereka minofu yofewa kwa ziwalo zanu za m'mimba. Tengani mpweya wozama mkati, ndipo pamene mutuluka, pindani patsogolo, kufika mmanja mwanu pamutu panu, mutangokhalira kukondwera mumasewero pamene mumayesanso m'chuuno mwanu. Tengani nthawi yayitali, pang'onopang'ono mpweya, ndipo palimodzi mutenge, yesetsani kukulitsa kutambasula mwakutambasula manja anu kutsogolo pamene mukutsamira pamphumi panu pansi, ndikugwiritsanso m'chiuno mwanu. Khalani pamalo amenewa kwa masekondi 30 mpaka 60.
> Zotsatira:
> Kuttner, L, et al. "Kuyesedwa kosavuta kwa yoga kwa achinyamata omwe ali ndi matenda opweteka a m'mimba." Kupweteka Kwambiri ndi Kulamulira. 2006: 217-223.
> Taneja, I., et al. "Kulimbana ndi matenda okhudzana ndi kutsegula m'mimba, omwe amachititsa kuti thupi likhale lopweteka kwambiri." - Applied Physiology ndi Biofeedback 2004; 19:33.