Mapindu 13 a Yoga Omwe Amathandizidwa Ndi Sayansi

Zamkati

• 1. Kodi Kuchepetsa Kupanikizika
• 2. Amathetsa Nkhawa
• 3. Angachepetse Kutupa
• 4. Zitha Kusintha Thanzi La Mtima
• 5. Zimasintha Moyo Wabwino
• 6. Atha Kulimbana ndi Kukhumudwa
• 7.Ikhoza Kuchepetsa Kupweteka Kwakanthawi
• 8. Kodi Limbikitsani Tulo Labwino
• 9. Zimasintha Kusinthasintha ndi Kusamala
• 10. Zitha Kuthandiza Kukweza Kupuma
• 11. Mulole Kuthetsa Migraines
• 12. Amalimbikitsa Makhalidwe Abwino Kudya
• 13. Zitha Kuchulukitsa Mphamvu
• Mfundo Yofunika Kwambiri
• Kuyesedwa Bwino: Yoga Yofatsa

Kuchokera ku liwu lachiSanskrit "yuji," lotanthauza goli kapena mgwirizano, yoga ndichizolowezi chakale chomwe chimabweretsa pamodzi malingaliro ndi thupi ().

Zimaphatikizira machitidwe opumira, kusinkhasinkha komanso mawonekedwe opangidwira kulimbikitsa kupumula ndikuchepetsa kupsinjika.

Kuchita masewera olimbitsa thupi akuti kumabwera ndi maubwino ambiri athanzi lamaganizidwe ndi thupi, ngakhale sizabwino zonse izi zomwe zathandizidwa ndi sayansi.

Nkhaniyi ikuwona maubwino 13 okhudzana ndi yoga.

1. Kodi Kuchepetsa Kupanikizika

Yoga amadziwika kuti imatha kuchepetsa kupsinjika ndikulimbikitsa kupumula.

M'malo mwake, kafukufuku wambiri wasonyeza kuti imatha kuchepetsa kutulutsa kwa cortisol, mahomoni opsinjika kwambiri (,).

Kafukufuku wina adawonetsa mphamvu ya yoga pamavuto potsatira azimayi 24 omwe amadziona kuti ali ndi nkhawa.

Pambuyo pa pulogalamu ya yoga ya miyezi itatu, azimayiwo anali ndi milingo yocheperako ya cortisol. Amakhalanso ndi nkhawa zochepa, nkhawa, kutopa komanso kukhumudwa ().

Kafukufuku wina wa anthu 131 anali ndi zotsatira zofananira, kuwonetsa kuti masabata 10 a yoga adathandizira kuchepetsa kupsinjika ndi kuda nkhawa. Zathandizanso kukulitsa moyo wabwino komanso thanzi lam'mutu ().

Mukagwiritsidwa ntchito panokha kapena limodzi ndi njira zina zochepetsera kupsinjika, monga kusinkhasinkha, yoga ikhoza kukhala njira yamphamvu yothetsera kupsinjika.

Chidule: Kafukufuku akuwonetsa kuti yoga imatha kuchepetsa nkhawa ndikuchepetsa mahomoni opsinjika a cortisol.

2. Amathetsa Nkhawa

Anthu ambiri amayamba kuchita yoga ngati njira yolimbana ndi nkhawa.

Chosangalatsa ndichakuti, pali kafukufuku wambiri wosonyeza kuti yoga ingathandize kuchepetsa nkhawa.

Pakafukufuku wina, azimayi 34 omwe amapezeka kuti ali ndi vuto la nkhawa amatenga nawo mbali m'makalasi a yoga kawiri sabata iliyonse kwa miyezi iwiri.

Kumapeto kwa phunziroli, iwo omwe ankachita yoga anali ndi nkhawa zochepa kwambiri kuposa gulu lolamulira ().

Kafukufuku wina adatsata azimayi a 64 omwe ali ndi vuto la post-traumatic stress disorder (PTSD), lomwe limadziwika ndi nkhawa yayikulu komanso mantha atakumana ndi zoopsa.

Pambuyo pa masabata 10, azimayi omwe ankachita yoga kamodzi sabata iliyonse anali ndi zisonyezo zochepa za PTSD. M'malo mwake, 52% ya omwe sanatenge nawo gawo sanakwaniritse zofunikira za PTSD konse ().

Sizikudziwika bwinobwino momwe yoga imathandizira kuchepetsa zizindikilo za nkhawa. Komabe, ikugogomezera kufunikira kopezeka pakadali pano ndikupeza mtendere, zomwe zingathandize kuthana ndi nkhawa.

Chidule: Kafukufuku angapo akuwonetsa kuti kuchita yoga kumatha kubweretsa kuchepa kwa zizindikilo za nkhawa.

3. Angachepetse Kutupa

Kuphatikiza pakukhalitsa wathanzi, kafukufuku wina akuwonetsa kuti kuchita yoga kumathanso kutupa.

Kutupa ndimayendedwe achitetezo amthupi, koma kutupa kosatha kumathandizira kukulitsa matenda opatsirana, monga matenda amtima, matenda ashuga ndi khansa ().

Kafukufuku wa 2015 adagawaniza ophunzira 218 m'magulu awiri: omwe amachita yoga pafupipafupi komanso omwe samachita. Magulu onse awiriwa kenako adachita zolimbitsa thupi kuti athe kupsinjika.

Pamapeto pa kafukufukuyu, anthu omwe amachita yoga anali ndi zikwangwani zochepa kuposa omwe sanachite ().

Momwemonso, kafukufuku wocheperako wa 2014 adawonetsa kuti masabata 12 a yoga adachepetsa zipsera zotupa mwa omwe adapulumuka khansa ya m'mawere ndi kutopa kosatha ().

Ngakhale pakufunika kafukufuku wambiri kuti atsimikizire phindu la yoga pakotupa, izi zikuwonetsa kuti zitha kuteteza ku matenda ena omwe amayamba chifukwa cha kutupa kosatha.

Chidule: Kafukufuku wina akuwonetsa kuti yoga imatha kuchepetsa zotupa mthupi ndikuthandizira kupewa matenda opatsirana.

4. Zitha Kusintha Thanzi La Mtima

Kuyambira kupopera magazi mthupi lonse ndikupatsanso minofu yokhala ndi michere yofunikira, thanzi la mtima wanu ndichinthu chofunikira kwambiri paumoyo wathunthu.

Kafukufuku akuwonetsa kuti yoga itha kuthandiza kusintha thanzi la mtima ndikuchepetsa zifukwa zingapo zoopsa za matenda a mtima.

Kafukufuku wina adapeza kuti ophunzira azaka zopitilira 40 omwe amachita yoga zaka zisanu anali ndi vuto lotsika magazi komanso kugunda kwa magazi kuposa omwe sanachite ().

Kuthamanga kwa magazi ndichimodzi mwazomwe zimayambitsa mavuto amtima, monga matenda amtima ndi stroke. Kuchepetsa kuthamanga kwa magazi kwanu kumathandizira kuchepetsa mavuto awa ().

Kafukufuku wina akuwonetsanso kuti kuphatikiza yoga kukhala ndi moyo wathanzi kungathandize kuchepetsa kukula kwa matenda amtima.

Kafukufuku adatsata odwala 113 omwe ali ndi matenda amtima, akuyang'ana zovuta zakusintha kwa moyo zomwe zimaphatikizapo chaka chimodzi cha maphunziro a yoga kuphatikiza kusintha kwa zakudya komanso kusamalira nkhawa.

Ophunzira adawona kuchepa kwa 23% mu cholesterol chonse ndikuchepetsa 26% mu cholesterol "choyipa" cha LDL. Kuphatikiza apo, kukula kwa matenda amtima kudayima mwa 47% ya odwala ().

Sizikudziwika bwinobwino kuti yoga ikhoza kukhala ndi gawo lotani poyerekeza ndi zinthu zina monga zakudya. Komabe zimatha kuchepetsa kupsinjika, chimodzi mwazomwe zimathandizira matenda amtima ().

Chidule: Yokha kapena kuphatikiza ndi moyo wathanzi, yoga itha kuthandiza kuchepetsa ziwopsezo zamatenda amtima.

5. Zimasintha Moyo Wabwino

Yoga ikuchulukirachulukira ngati njira yothandizira kuti moyo wa anthu ambiri ukhale wabwino.

Pakafukufuku umodzi, okalamba 135 adapatsidwa miyezi isanu ndi umodzi ya yoga, kuyenda kapena gulu lowongolera. Kuchita masewera olimbitsa thupi a yoga kwasintha kwambiri moyo, komanso kutengeka ndi kutopa, poyerekeza ndi magulu ena ().

Kafukufuku wina adawona momwe yoga ingathandizire kukhala ndi moyo wabwino ndikuchepetsa zizindikiritso za odwala khansa.

Kafukufuku wina adatsata azimayi omwe ali ndi khansa ya m'mawere akuchiritsidwa chemotherapy. Yoga yachepetsa zizindikiro za chemotherapy, monga nseru ndi kusanza, komanso ikuthandizira kukhala ndi moyo wabwino ().

Kafukufuku wofananako adawona momwe masabata asanu ndi atatu a yoga amakhudzira amayi omwe ali ndi khansa ya m'mawere. Pamapeto pa kafukufukuyu, azimayiwa anali ndi ululu wochepa komanso kutopa ndikukula kwamphamvu zolimbikitsira, kuvomereza ndi kupumula ().

Kafukufuku wina apeza kuti yoga itha kuthandiza kupititsa patsogolo kugona, kulimbikitsa thanzi lauzimu, kukonza magwiridwe antchito ndikuchepetsa zizindikilo za nkhawa komanso kukhumudwa kwa odwala khansa (,).

Chidule: Kafukufuku wina akuwonetsa kuti yoga ikhoza kusintha moyo ndipo itha kugwiritsidwa ntchito ngati njira yothandizira pazinthu zina.

6. Atha Kulimbana ndi Kukhumudwa

Kafukufuku wina akuwonetsa kuti yoga itha kukhala ndi anti-depressant effect ndipo itha kuthandiza kuchepetsa zizindikilo zakukhumudwa.

Izi zikhoza kukhala chifukwa yoga imatha kuchepetsa kuchuluka kwa cortisol, mahomoni opsinjika omwe amakhudza ma serotonin, ma neurotransmitter omwe nthawi zambiri amakhala ndi kukhumudwa ().

Kafukufuku wina, omwe adatenga nawo gawo pulogalamu yodalira mowa adachita Sudarshan Kriya, mtundu wina wa yoga womwe umangoyang'ana kupuma mwamphamvu.

Patatha milungu iwiri, ophunzirawo anali ndi zizindikilo zochepa zakukhumudwa komanso cortisol yotsika. Amakhalanso ndi ACTH yocheperako, timadzi tomwe timayambitsa kutulutsa kwa cortisol ().

Kafukufuku wina adakhala ndi zotsatira zofananira, kuwonetsa kuyanjana pakati pa yoga ndi kuchepa kwa zodandaula (,).

Kutengera izi, yoga ingathandize kuthana ndi kukhumudwa, yokha kapena kuphatikiza njira zamankhwala zochiritsira.

Chidule: Kafukufuku wochuluka apeza kuti yoga ikhoza kuchepetsa zizindikilo zakukhumudwa poyambitsa kupanga mahomoni opsinjika mthupi.

7.Ikhoza Kuchepetsa Kupweteka Kwakanthawi

Kupweteka kosatha ndi vuto lomwe limakhalapo lomwe limakhudza anthu mamiliyoni ambiri ndipo limakhala ndi zifukwa zingapo, kuyambira kuvulala mpaka nyamakazi.

Pali kafukufuku wochuluka yemwe akuwonetsa kuti kuchita yoga kungathandize kuchepetsa mitundu yambiri ya ululu wosatha.

Pakafukufuku wina, anthu 42 omwe ali ndi carpal tunnel syndrome adalandila dzanja kapena adachita yoga milungu isanu ndi itatu.

Pamapeto pa phunziroli, yoga inapezeka kuti imathandiza kwambiri kuchepetsa kupweteka komanso kulimbitsa mphamvu kuposa kupukuta dzanja ().

Kafukufuku wina mu 2005 adawonetsa kuti yoga itha kuthandiza kuchepetsa kupweteka ndikuwongolera magwiridwe antchito a omwe ali ndi matenda a mafupa ().

Ngakhale kufufuza kwina kuli kofunika, kuphatikiza yoga muzochita zanu za tsiku ndi tsiku zitha kukhala zopindulitsa kwa iwo omwe ali ndi ululu wosatha.

Chidule: Yoga itha kuthandizira kuchepetsa kupweteka kwakanthawi pamatenda ngati carpal tunnel syndrome ndi osteoarthritis.

8. Kodi Limbikitsani Tulo Labwino

Kusagona bwino kumalumikizidwa ndi kunenepa kwambiri, kuthamanga kwa magazi komanso kukhumudwa, mwazovuta zina (,,).

Kafukufuku akuwonetsa kuti kuphatikiza yoga m'zochita zanu zitha kuthandiza kulimbikitsa kugona bwino.

Pakafukufuku wa 2005, odwala 69 okalamba adapatsidwa mwayi wochita yoga, kukonzekera zitsamba kapena kukhala mgulu la olamulira.

Gulu la yoga linagona mwachangu, linagona nthawi yayitali ndikumapumula m'mawa kuposa magulu ena ().

Kafukufuku wina adawona zotsatira za yoga kugona kwa odwala omwe ali ndi lymphoma. Adapeza kuti amachepetsa kusokonezeka kwa tulo, kusintha kwa kugona bwino komanso kutalika kwake ndikuchepetsa kufunika kwa mankhwala ogona ().

Ngakhale momwe imagwirira ntchito sikudziwika bwino, yoga yawonetsedwa kuti imakulitsa kutulutsa kwa melatonin, mahomoni omwe amayang'anira kugona ndi kudzuka ().

Yoga imakhudzanso nkhawa, kukhumudwa, kupweteka kosalekeza komanso kupsinjika - zonse zomwe zimapangitsa kuti mavuto azogona.

Chidule: Yoga itha kuthandiza kupititsa patsogolo kugona mokwanira chifukwa cha zomwe zimayambitsa melatonin komanso zomwe zimakhudza omwe amathandizira pakubwera kwamavuto.

9. Zimasintha Kusinthasintha ndi Kusamala

Anthu ambiri amawonjezera yoga pazochita zawo zolimbitsa thupi kuti athe kusintha komanso kuchita bwino.

Pali kafukufuku wambiri yemwe amathandizira phindu ili, kuwonetsa kuti itha kukometsa magwiridwe antchito pogwiritsa ntchito zovuta zomwe zimayang'ana kusinthasintha ndikuwongolera.

Kafukufuku waposachedwa adawona momwe masabata 10 a yoga amakhudzira othamanga amuna 26 aku koleji. Kuchita yoga kunakulitsanso njira zingapo zosinthira, poyerekeza ndi gulu lolamulira ().

Kafukufuku wina adapatsa anthu okalamba 66 kuchita yoga kapena calisthenics, mtundu wa masewera olimbitsa thupi.

Pakatha chaka chimodzi, kusinthasintha kwathunthu kwa gulu la yoga kudakulirakulira pafupifupi kanayi kuposa ka calisthenics group ().

Kafukufuku wa 2013 adapezanso kuti kuchita masewera olimbitsa thupi a yoga kumatha kuthandiza kukonza komanso kuyenda bwino kwa okalamba ().

Kuyeserera yoga kwa mphindi 15-30 tsiku lililonse kungapangitse kusiyana kwakukulu kwa iwo omwe akufuna kupititsa patsogolo magwiridwe antchito powonjezera kusinthasintha komanso kusamala.

Chidule: Kafukufuku akuwonetsa kuti kuyeseza yoga kumatha kuthandizira kukonza ndikuwonjezera kusinthasintha.

10. Zitha Kuthandiza Kukweza Kupuma

Pranayama, kapena kupuma kwa yogic, ndichizolowezi cha yoga chomwe chimayang'ana pakuwongolera mpweya kudzera pakupumira ndi maluso.

Mitundu yambiri ya yoga imaphatikizapo kupuma kumeneku, ndipo kafukufuku wambiri apeza kuti kuchita yoga kumathandizira kupuma.

Pakafukufuku wina, ophunzira aku 287 aku koleji adatenga kalasi yamasabata 15 pomwe adaphunzitsidwa zochitika zosiyanasiyana za yoga ndi machitidwe opumira. Kumapeto kwa phunziroli, anali ndi kuwonjezeka kwakukulu pamphamvu yofunikira ().

Mphamvu yofunikira ndiyeso ya kuchuluka kwa mpweya womwe ungachotsedwe m'mapapu. Ndikofunikira kwambiri kwa iwo omwe ali ndi matenda am'mapapu, mavuto amtima ndi mphumu.

Kafukufuku wina mu 2009 adapeza kuti kuyeserera kupuma kwa yogic kumathandizira kusintha kwa zizindikilo ndi mapapu mwa odwala omwe ali ndi mphumu yochepa ().

Kupititsa patsogolo kupuma kumatha kuthandiza kupirira, kukonza magwiridwe antchito ndikusunga mapapu ndi mtima wathanzi.

Chidule: Yoga imaphatikizapo machitidwe ambiri opuma, omwe atha kuthandiza kupumira ndi mapapo.

11. Mulole Kuthetsa Migraines

Migraines ndi mutu womwe umapweteka mobwerezabwereza womwe umakhudza pafupifupi 1 ku 7 aku America chaka chilichonse ().

Pachikhalidwe, migraines amathandizidwa ndi mankhwala kuti athetse ndikuwongolera zizindikilo.

Komabe, kuwonjezeka kwa umboni kumawonetsa kuti yoga itha kukhala yothandizira kuthandizira kuchepetsa kuchepa kwa migraine.

Kafukufuku wa 2007 adagawaniza odwala 72 omwe ali ndi migraines mu yoga kapena gulu lodzisamalira kwa miyezi itatu. Kuchita yoga kumapangitsa kuti mutu ukhale wocheperako, pafupipafupi komanso kupweteka poyerekeza ndi gulu lodzisamalira ().

Kafukufuku wina adathandizira odwala 60 omwe ali ndi mutu waching'alang'ala omwe amagwiritsa ntchito chisamaliro chodziwika bwino kapena alibe yoga. Kuchita yoga kunachititsa kuchepa kwakukulu kwa kupweteka kwa mutu ndi mphamvu kuposa chisamaliro chokha chokha ().

Ofufuzawo akuti kuchita yoga kungathandize kutulutsa mitsempha ya vagus, yomwe yawonetsedwa kuti ndiyothandiza kuthana ndi mutu waching'alang'ala ().

Chidule: Kafukufuku akuwonetsa kuti yoga itha kulimbikitsa mitsempha ya vagus ndikuchepetsa mphamvu ya migraine komanso pafupipafupi, yokha kapena yophatikiza ndi chisamaliro chachilendo.

12. Amalimbikitsa Makhalidwe Abwino Kudya

Kudya mwanzeru, komwe kumatchedwanso kudya kwachilengedwe, ndi lingaliro lomwe limalimbikitsa kupezeka munthawiyo pomwe mukudya.

Ndizokhudza kumvetsera kukoma, kununkhira ndi kapangidwe ka chakudya chanu ndikuwona malingaliro, malingaliro kapena zomverera zomwe mumakumana nazo mukamadya.

Mchitidwewu wasonyezedwa kuti umalimbikitsa kudya bwino komwe kumathandiza kuchepetsa shuga m'magazi, kuwonjezera kuonda ndi kusamalira machitidwe osadya bwino (,,).

Chifukwa yoga imatsimikiziranso chimodzimodzi pakulingalira, kafukufuku wina akuwonetsa kuti itha kugwiritsidwa ntchito kulimbikitsa machitidwe athanzi.

Kafukufuku wina anaphatikizira yoga mu pulogalamu yothandizira odwala omwe ali ndi vuto lakudya odwala omwe ali ndi odwala 54, powona kuti yoga yathandizira kuchepetsa zizindikilo za matenda akudya komanso kutanganidwa ndi chakudya ().

Kafukufuku wina wocheperako adawona momwe yoga imakhudzira zizindikilo za matenda osokoneza bongo, matenda omwe amadziwika ndi kudya mopitirira muyeso komanso kudzimva kuti sangathe kulamulira.

Yoga idapezeka kuti imapangitsa kuchepa kwa magawo akudya kwambiri, kuwonjezeka kwa masewera olimbitsa thupi komanso kuchepa pang'ono ().

Kwa iwo omwe alibe komanso osasokonezeka pamakhalidwe, kudya mwa yoga kungathandize kukulitsa zizolowezi zabwino zodyera.

Chidule: Yoga imalimbikitsa kulingalira, komwe kungagwiritsidwe ntchito kuthandiza kulimbikitsa kudya mosamala komanso kudya moyenera.

13. Zitha Kuchulukitsa Mphamvu

Kuphatikiza pakuthandizira kusinthasintha, yoga ndichowonjezera pazochita zolimbitsa thupi zopindulitsa pakulimbitsa mphamvu.

M'malo mwake, pali zovuta zina mu yoga zomwe zimapangidwa kuti ziwonjezere mphamvu ndikumanga minofu.

Pakafukufuku wina, achikulire okwana 79 adachita malonje a dzuwa maulendo 24 - zingapo zoyambira zomwe zimagwiritsidwa ntchito ngati kutentha - masiku asanu ndi limodzi pa sabata kwamasabata 24.

Adakumana ndi kuwonjezeka kwakukulu kwamphamvu kumtunda kwa thupi, kupirira komanso kuchepa thupi. Amayi anali ndi kuchepa kwamafuta amthupi, komanso ().

Kafukufuku wa 2015 adapeza zomwezi, kuwonetsa kuti kuchita masabata khumi ndi awiri kudapangitsa kusintha pakupirira, mphamvu komanso kusinthasintha mwa omwe akutenga nawo gawo 173 ().

Kutengera ndi zomwe zapezazi, kuyeseza yoga kungakhale njira yabwino yolimbikitsira kupirira, makamaka ikagwiritsidwa ntchito limodzi ndi chizolowezi chochita masewera olimbitsa thupi.

Chidule: Kafukufuku wina akuwonetsa kuti yoga ikhoza kuyambitsa mphamvu, chipiriro komanso kusinthasintha.

Mfundo Yofunika Kwambiri

Kafukufuku wambiri watsimikizira zabwino zambiri zakuthupi ndi zakuthupi za yoga.

Kuphatikizira muzinthu zanu kumatha kuthandizira kukulitsa thanzi lanu, kuwonjezera mphamvu komanso kusinthasintha ndikuchepetsa zizindikilo za kupsinjika, kukhumudwa ndi nkhawa.

Kupeza nthawi yochita yoga kangapo pamlungu kungakhale kokwanira kuti pakhale kusiyanasiyana pankhani yathanzi lanu.

Kuyesedwa Bwino: Yoga Yofatsa