5 Yoga Amatha Mungathe Kuchita Pogona Panu Masiku Osautsa

Zamkati

• Ubwino wa yoga kwa anthu omwe ali ndi RA
• 1. Ikhoza kusintha momwe mumachitira ndi zowawa
• 2. Ikhoza kuthandiza kuchepetsa kutupa
• 3. Imathandizira kusinthasintha komanso mayendedwe osiyanasiyana pamalumikizidwe
• 4. Ndiwofikirika
• Malangizo oyambira ochepetsera yoga
• Kuyesedwa Bwino: Yoga Yofatsa
• Yambani mukakhala kuti mulibe chiwopsezo
• Funsani mozungulira kuti mupeze mphunzitsi woyenera kapena kalasi yoyenera
• Lankhulani ndi mlangizi
• Lankhulani ndi dokotala wanu poyamba
• Kumbukirani: Chitani zomwe mungathe
• 5 ofatsa amayesa kuyesa
• 1. Yoga yamanja
• 
  
• 2. Phazi yoga
• 
  
• 3. Kukhala pansi kupindika
• 
  
• 4. Paphewa ndi khosi pabwino
• 
  
• 5. Kusintha galu woyang'ana pansi
• 
  

Anthu omwe ali ndi nyamakazi (RA) nthawi zambiri amafufuza njira zatsopano zochepetsera ululu ndikusunga malo awo am'manja.

Lowani: Yoga.

Yoga yakhala ikuthandiza ndi mitundu yosiyanasiyana ya ululu wosatha. Chifukwa chake, ndizomveka kuti anthu omwe ali ndi RA atha kuyang'ana kuchita izi ngati chida chothandizira kuthana ndi ma flares ndi zowawa za tsiku ndi tsiku.

Ubwino wa yoga kwa anthu omwe ali ndi RA

kuti yoga ndi njira yabwino yothandizira anthu omwe ali ndi nyamakazi kuti aziwonjezera zolimbitsa thupi zawo ndikuwongolera thanzi lawo. Ichi ndichifukwa chake zimagwira ntchito, malinga ndi akatswiri aphunzitsi a yoga ndi madokotala omwe amathandiza anthu omwe ali ndi RA:

1. Ikhoza kusintha momwe mumachitira ndi zowawa

"Phindu lalikulu kwambiri pakuchita yoga mukakhala ndi RA ndi momwe limasinthira ululu," atero a Christa Fairbrother, mphunzitsi wa yoga yemwe amagwira ntchito yothandiza anthu omwe ali ndi nyamakazi, yemwe amakhala ndi RA iyemwini. "Kumachepetsa momwe mumaonera zopweteka komanso kumakuthandizani kuthana ndi ululu wanu."

2. Ikhoza kuthandiza kuchepetsa kutupa

Kuchita masewera olimbitsa thupi kwawonetsedwa kuti kumathandizira kuchepetsa kupsinjika ndi kuwonekera kwake - {textend} kupweteka koopsa kapena kubwereranso.

Carrie Janiski, DO, mphunzitsi wa yoga komanso director of sports and musculoskeletal medicine ku Romeo Medical Clinic ku Turlock, CA. "Izi zimakhudzanso kuchuluka kwa kutupa mthupi lonse, kuphatikiza mafupa omwe RA imakhudzidwa."

3. Imathandizira kusinthasintha komanso mayendedwe osiyanasiyana pamalumikizidwe

"Odwala omwe ali ndi RA atha kulimbana ndi kuchepa kwamiyendo, kutupa ndi malo opweteka, kuuma koyambirira m'mawa kwambiri, komanso kuvutika kuchita zochitika za tsiku ndi tsiku ndi manja awo," magawo a Janiski.

"Yoga imatha kuthandiza ndi zisonyezo za RA, chifukwa zimathandiza kuthana ndi zina mwazinthuzi ndikusunga magwiridwe antchito apano."

4. Ndiwofikirika

Ngakhale mutha kuphatikiza yoga ndi zithunzi zosonyeza kukoka, simusowa kuchita izi kuti mupindule nazo.

"Yoga sikuti imangokhala ngati asana, yomwe imadziwikanso kuti mapangidwe," atero a Stacey Pierce-Talsma, DO, wapampando wa dipatimenti yochotsa mafupa ku Touro University California College of Osteopathic Medicine.

"Yoga ndikungopuma ndi kuyenda komanso kuzindikira," akutero Dr. Pierce-Talsma. "Izi zitha kuwoneka ngati kukhala pampando wabwino, kuyika manja anu pamimba, ndikuwona kupuma kwanu."

Malangizo oyambira ochepetsera yoga

Kuyesedwa Bwino: Yoga Yofatsa

Anthu omwe ali ndi vuto loyenda nthawi zina amakhala ndi mantha atayamba kuchita masewera olimbitsa thupi. Nazi zomwe akatswiri anena za momwe mungayambire bwino:

Yambani mukakhala kuti mulibe chiwopsezo

"Chinthu chatsopano chimakhala chosavuta kuthana nacho mukakhala ndi zochepa m'mbale yanu," akutero a Fairbrother.

Simufunikiranso kuti muzimva zabwino zomwe munayamba mwayamba - {textend} koma ndibwino kudikirira mpaka mutakhala bwino musanayese yoga koyamba.

Funsani mozungulira kuti mupeze mphunzitsi woyenera kapena kalasi yoyenera

"Ngati muli m'gulu lanu lothandizira nyamakazi, afunseni ngati angapite ku kalasi ya yoga ndi omwe angakonde," Fairbrother akuwonetsa. “Ngati muli ndi mnzanu kapena wachibale amene akudwala, afunseni. Mukufuna kupeza mphunzitsi wa yoga kapena wothandizira za yoga yemwe ali womasuka komanso wokhoza kugwira ntchito ndi anthu osiyanasiyana. ”

Ngati simukupeza wina pomufunsa mozungulira, yesani kugwiritsa ntchito intaneti monga Accessible Yoga Network kapena Yoga ya Arthritis kuti mufufuze aphunzitsi mdera lanu.

Lankhulani ndi mlangizi

"Musanapite kukalasi, kambiranani ndi wophunzitsayo ndikufotokozerani zosowa zanu," a Fairbrother amalimbikitsa. “Adzakudziwitsani ngati ophunzira anzawo akuyenera kapena angakupatseni malingaliro osiyana nawo.”

Lankhulani ndi dokotala wanu poyamba

"Ngati muli ndi RA, onetsetsani kuti mwalankhula ndi dokotala musanayambe kuchita yoga," akutero Dr. Janiski."Atha [kupereka] malingaliro pazomwe muyenera kuchita kapena musachite."

Kumbukirani: Chitani zomwe mungathe

"Nthawi zonse mverani thupi lanu - {textend} yemwe ndi mphunzitsi wanu wamkulu," akutero Dr. Janiski. “Osayesa kukankhira mwamphamvu kwambiri. Umu ndi momwe anthu amavulazira yoga. ”

A Fairbrother akuvomereza, ponena kuti "pali mayendedwe ambiri, kusinkhasinkha, ndi kupuma mu yoga, chifukwa chake sankhani zomwe sizipangitsa RA yanu kukhala yayikulu. Yoga ndi khama ndipo ngati minofu yanu ipweteka tsiku lotsatira, sizabwino. Ngati mwadwala pambuyo pa maola 24, mwagonjetsa ndipo muyenera kubwerera nthawi ina. ”

Simuyenera kumva kuwawa ku yoga, akuwonjezera. Chifukwa chake ngati mungatero, icho chingakhalenso chizindikiro kuti mukudzikakamiza kwambiri.

5 ofatsa amayesa kuyesa

Ngati mumatha kuchita izi, mutha kuyambanso ndi yoga yabwino kwambiri kunyumba. Nazi zinthu zisanu zomwe Packard ndi Fairbrother amakonda kwambiri kuti ayesere, ngakhale simukumva bwino.

1. Yoga yamanja

1. Yambani popanga zibakera ndi manja anu, kenako ndikulitsani zala zonse nthawi yomweyo.
2. Kusintha ndikumata ndikulumikiza chala chimodzi nthawi imodzi, motero dzanja lanu limayendetsa mawonekedwe akamatseguka ndikutseka.
3. Pitirizani kutsegula ndi kutseka manja anu pamene mukuyamba kuzungulira mikono yanu. Kodi mungatsegule ndikutseka manja anu ndikuzungulira malowo mbali zonse ziwiri? Dziyeseni!
4. Pitirizani kuyenda, koma tsopano tsegulani manja anu kumbali kuti muthe kuyendetsa manja anu mpaka m'mapewa anu.

Chitani zomwe zimamveka bwino. "Awa ndimavina otanthauzira mkono, ndipo palibe njira yolondola kapena yolakwika yochitira," akutero a Fairbrother.

2. Phazi yoga

1. Mukakhala pampando, yambani kugwedeza mapazi anu kutsogolo ndi kumbuyo, ndikubwera kumapazi anu ndikubwerera kumbuyo kwanu.
2. Mukamagwedezeka kumbuyo kwanu, sungani ma 3 ndikuwerengeranso.
3. Kenako, pindani zala zanu imodzi, ngati mukuyesera kutola kena kake pansi, kenako ndikumasula.
4. Izi siziyenera kukupangitsani kuphwanya mapazi anu, ngati zili choncho, bwererani pang'ono.

3. Kukhala pansi kupindika

1. Kukhala pansi bwino, kutalikitsa kupyola pa mutu wanu, mpaka kudenga.
2. Tengani dzanja limodzi kumbuyo kwanu ndi dzanja lina ku bondo lanu lina.
3. Inhale, ndi exhale, ikani mimba yanu ndikutembenukira kumanja kumbuyo kwanu.
4. Khalani pano kuti mupume. Ndi mpweya wanu wotsatira, bwererani ku malo.
5. Bwerezani mbali inayo.

4. Paphewa ndi khosi pabwino

1. Mukakhala pansi, lembani mpweya ndikuwonjezeka kudzera pamutu panu.
2. Lembani chibwano chanu pang'ono kummero kwanu. Tulutsani mpweya ndipo yang'anani kuchuluka kulikonse paphewa lanu lamanja (chilichonse chomwe chili chabwino).
3. Lembani mmbuyo kumbuyo, kenako tulutsani mpweya ndikuyang'ana paphewa lanu lakumanzere.
4. Bwererani mkati mpaka pakati. Kenaka, tulutsani khutu lanu lakumanja ndikuponyera phewa lanu lamanja.
5. Lembani mmbuyo mpaka pakati, tulutsani, ndikuponya khutu lanu lakumanzere kumanzere kwanu.

5. Kusintha galu woyang'ana pansi

1. Ikani manja anu pampando kapena patebulo lomwe lili lokwera m'chiuno kapena lotsika.
2. Bwererani kumbuyo kuti manja anu atambasuke ndipo mchiuno mwanu mukhale pamwamba pa akakolo anu.
3. Ngati mukumva bwino, mutha kuyang'ana malowa mwa kutenga mimba yanu, kukanikiza mpaka mu mipira ya mapazi anu, ndikufika pazidendene zanu.
4. Ngati muli omasuka, sungani manja anu pansi pampando kapena patebulo kuti mugwiritse ntchito minofu kuzungulira mapewa.
5. Khalani pano ndikupuma. Samalani momwe mpweya wanu umamvera paudindowu.

Julia ndi mkonzi wakale wamagazini amene anasintha kukhala wolemba zaumoyo komanso “wophunzitsa maphunziro.” Ku Amsterdam, amapalasa njinga tsiku lililonse ndipo amayenda kuzungulira dziko lapansi kufunafuna thukuta lolimba komanso mtengo wabwino wazamasamba.