Momwe Yoga Yodziwitsidwa ndi Zowopsa Ingathandizire Opulumuka Kuchira

Zamkati

• Kodi Yoga Yodziwitsa Anthu Zovuta Kwambiri Ndi Chiyani?
• Kodi Mumachita Bwanji Yoga Yodzidzimutsa?
• Ubwino Wopindulitsa Wa Yoga Wodziwitsa Anthu Zovuta
• Momwe Mungapezere Kalasi Yophunzitsidwa Ndi Zovuta kapena Mlangizi
• Onaninso za

Ziribe kanthu zomwe zidachitika (kapena liti), kukumana ndi zoopsa kumatha kukhala ndi zovuta zomwe zimasokoneza moyo wanu watsiku ndi tsiku. Ndipo ngakhale machiritso atha kuthandiza kuchepetsa zizindikilo zomwe zikuchulukirachulukira (makamaka zotulukapo za kupsinjika kwa pambuyo pa zoopsa) mankhwalawa sakhala ofanana. Ena opulumuka pangozi angapeze chipambano ndi chithandizo chamaganizo, pamene ena angapeze zokumana nazo - mtundu wapadera wa chithandizo chopwetekedwa mtima chomwe chimayang'ana pa thupi - zothandiza kwambiri, malinga ndi Elizabeth Cohen, Ph.D., katswiri wa zamaganizo ku New York City. .

Njira imodzi yomwe opulumuka atha kukumana nayo ndi kudzera mu yoga yodziwitsidwa. (Zitsanzo zina zimaphatikizapo kusinkhasinkha ndi tai chi.) Mchitidwewu umachokera pa lingaliro loti anthu amakhala ndi zoopsa m'matupi awo, atero a Cohen. Iye akufotokoza kuti, "Chifukwa chake china chake choopsa kapena chovuta chikachitika, timakhala ndi chizolowezi chomenyera kapena kuthawa." Apa ndipamene thupi lanu limadzala ndi mahomoni poyankha zomwe zikuwopsezedwa. iyenera kubwerera pang'onopang'ono kuti ikhale bata.

Melissa Renzi, MSW, LSW, wogwira ntchito yololeza ovomerezeka ndi mlangizi wa yoga wovomerezeka yemwe adaphunzitsa Yoga ku Transform Trauma. "Izi zikutanthauza kuti ngakhale ngakhale chiwopsezo sichikupezeka, thupi la munthuyo likuyankhirabe pachiwopsezo.

Ndipo ndipamene yoga yomwe imakhudzidwa ndi zoopsa imabwera, chifukwa "imathandizira kusuntha mphamvu zoperewera zopanda mphamvu kudzera munjenje yanu," akutero a Cohen.

Kodi Yoga Yodziwitsa Anthu Zovuta Kwambiri Ndi Chiyani?

Pali njira ziwiri zosiyana za yoga yotengera zoopsa: trauma-tcheru yoga ndi zoopsa -kudziwitsa yoga. Ndipo ngakhale mawuwa amamveka ofanana kwambiri - ndipo amagwiritsidwa ntchito mosinthana - pali kusiyana pakati pawo kutengera maphunziro a aphunzitsi.

Nthawi zambiri, yoga yovutitsidwa ndi zoopsa imatanthawuza pulogalamu inayake yotchedwa Trauma Center Trauma-Sensitive Yoga (TCTSY) yopangidwa ku Trauma Center ku Brookline, Massachusetts - yomwe ili gawo la Center for Trauma and Embodiment ku Justice Resource Institute. Njirayi ndi "njira yothandizira odwala matenda opweteka kwambiri, kapena matenda osagwiritsidwa ntchito pambuyo poopsa (PTSD)," malinga ndi tsamba la Center.

Komabe, si makalasi onse a yoga okhudzidwa ndi zoopsa, omwe amagwiritsa ntchito njira ya TCTSY. Chifukwa chake, yoga yomwe imakhudzidwa ndi zoopsa makamaka makamaka kwa munthu amene wakumanapo ndi zoopsa, atha kukhala owonongeka kapena owonongedwa, nkhanza zaubwana, kapena zoopsa za tsiku ndi tsiku, monga zomwe zimachitika chifukwa chotsenderezedwa, Renzi akufotokoza. (Zokhudzana: Momwe Kusankhana mitundu Kumakhudzira Thanzi Lanu la Maganizo)

Komabe, yoga wochita zachiwawa "amaganiza kuti aliyense wakumanapo ndi zoopsa zina kapena kupsinjika kwakanthawi m'moyo," akutero Renzi. “Pali chinthu chosadziwika pano. Chifukwa chake, njirayi idalira mfundo zingapo zomwe zimathandizira kudzimva kukhala otetezeka, kuthandizira, komanso kuphatikizika kwa onse omwe amayenda pakhomo. ”

Pakadali pano, Marsha Banks-Harold, katswiri wodziwika bwino wa yoga komanso mlangizi yemwe adaphunzitsidwa ndi TCTSY, akuti yoga yodziwitsidwa ndi zoopsa itha kugwiritsidwa ntchito mosinthana ndi yoga yowopsa kapena ngati ambulera yonse. Mfundo yofunika: Palibe tanthauzo limodzi kapena mawu omwe amagwiritsidwa ntchito ku yoga yodziwitsa zoopsa. Chifukwa chake, chifukwa cha nkhaniyi, yoga yodziwitsidwa ndi zoopsa komanso zowopsa zigwiritsidwanso ntchito mosinthana.

Kodi Mumachita Bwanji Yoga Yodzidzimutsa?

Yoga yodziwitsa anthu zoopsa imakhazikitsidwa ndi mtundu wa hatha wa yoga, ndipo kutsindika kwa njira yoyenera sikukhudzana ndi mawonekedwe ndi zonse zokhudzana ndi momwe ophunzira akumvera. Cholinga cha njirayi ndikupatsa opulumuka malo otetezeka kuti athe kuyang'ana pa mphamvu ya awo Thupi lodziwitsa anthu kupanga zisankho, potero kulimbikitsa kulimbitsa thupi ndikulimbikitsa chidwi chawo (chinthu chomwe nthawi zambiri chimakhudzidwa ndi zoopsa), atero Banks-Harold, yemwenso ndi mwini wa Pies Fitness Yoga Studio.

Ngakhale makalasi a yoga omwe amakhudzidwa ndi zoopsa mwina sangawonekere mosiyana ndi kalasi yanu yamasiku onse a boutique, pali zosiyana zomwe mungayembekezere. Nthawi zambiri, makalasi a yoga okhudzidwa ndi zoopsa alibe nyimbo, makandulo, kapena zosokoneza zina.Cholinga ndikuchepetsa kukondoweza ndikukhala malo abata kudzera nyimbo zochepa kapena zopanda phokoso, palibe zonunkhira, magetsi otonthoza, ndi aphunzitsi olankhula mofewa, akufotokoza Renzi.

Chinthu chinanso chamagulu ambiri a yoga omwe amadziwitsidwa ndi zoopsa ndi kusowa kwa kusintha kwa manja. Pomwe kalasi yanu yotentha ya yoga imangodziwa za Half Moon pose, yoga yemwe amakhudzidwa ndi zoopsa - makamaka pulogalamu ya TCTSY - ndi yokhudza kulumikizananso ndi thupi lanu kwinaku mukuyenda mozungulira.

Pofuna kupanga malo otetezeka kwa ophunzira, kapangidwe ka gulu logawa zomwe zadzidzidzi ndizodziwikiratu - ndipo ndicholinga chake, malinga ndi Alli Ewing, wotsogolera komanso wophunzitsa TCTSY komanso woyambitsa Safe Space Yoga Project. "Monga alangizi, timayesetsa kuwonetsa momwemonso; pangani kalasi momwemonso; kuti tipeze chidebe ichi kuti 'tidziwe,' pomwe pali zowawa pali lingaliro lalikulu losadziwa zomwe zichitike pambuyo pake," akufotokoza Ewing .

Ubwino Wopindulitsa Wa Yoga Wodziwitsa Anthu Zovuta

Ikhoza kusintha kulumikizana kwanu kwamthupi. Yoga imagogomezera kulimbikitsa kulumikizana kwa thupi ndi malingaliro, zomwe Cohen akuti ndizofunikira kuti opulumuka achire. "Malingaliro amatha kufuna china chake, koma thupi limathabe kulimba mtima pakudziletsa," akutero. "Ndikofunikira kuti machiritso athunthu azitha kukhudza malingaliro ndi thupi."

Amachepetsa mantha amanjenje. Mukadutsa mumkhalidwe wovuta kwambiri kapena wopweteka kwambiri, zingakhale zovuta kuti dongosolo lanu la mitsempha (malo olamulira bwino kuti muyankhe kupsinjika maganizo) kubwereranso ku chiyambi, malinga ndi Cohen. "Yoga imayambitsa dongosolo lamanjenje la parasympathetic," lomwe limauza thupi lanu kuti likhazikike, akutero.

Imatsindika zomwe zilipo. Mukakumana ndi zoopsa kapena zovuta, zimakhala zovuta kuti mukhale ndi malingaliro pano m'malo modzidzimutsa m'mbuyomu kapena kuyesa kuwongolera zamtsogolo - zonse zomwe zimatha kupangitsa kupsinjika. "Timayang'ana kwambiri kulumikizana kwathu ndi nthawi yapano. Timayitcha kuti 'kuzindikira kwazinthu,' chifukwa chake timatha kuzindikira zakumva m'thupi lanu, kapena kuzindikira mpweya wanu," akutero a Ewing aukadaulo wa yoga.

Zimathandizira kupezanso mphamvu. Renzi anati: "Munthu akakumana ndi zoopsa, amatha kupirira, zomwe zimamupangitsa kuti azikhala wopanda mphamvu," akutero Renzi. "Yoga yodziwitsa anthu zoopsa imatha kulimbikitsa kulimba mtima pomwe ophunzira amaphunzira kudzidalira komanso luso lotsogolera."

Momwe Mungapezere Kalasi Yophunzitsidwa Ndi Zovuta kapena Mlangizi

Ophunzitsa ambiri a yoga omwe amakhazikika pamavuto pano akuphunzitsa makalasi achinsinsi komanso magulu pa intaneti. Mwachitsanzo, TCTSY ili ndi nkhokwe zambiri za otsogolera ovomerezeka ndi TCTSY padziko lonse lapansi (inde, padziko lonse) patsamba lawo. Mabungwe ena a yoga monga Yoga for Medicine ndi Exhale to Inhale amapangitsanso kuti aphunzitsi ophunzitsidwa za yoga azikhala ovuta kugwiritsa ntchito intaneti komanso magawo amakalasi.

Lingaliro lina ndikufikira situdiyo yanu ya yoga kuti mufunse za ndani, ngati alipo, angaphunzitsidwe kuchita masewera olimbitsa thupi a yoga. Mutha kufunsa alangizi a yoga Ngati ali ndi ziphaso, monga TCTSY-F (chizindikiritso chovomerezeka cha TCTSY), TIYTT (Trauma-Informed Yoga Teacher Training certification kuchokera ku Rise Up Foundation), kapena TSRYTT (Trauma-Sensitive restorative Yoga Maphunziro a Aphunzitsi ochokera ku Rise Up Foundation). Kapenanso, mutha kufunsa wophunzitsayo kuti ali ndi maphunziro amtundu wanji okhudzana ndi zoopsa ndikuwonetsetsa kuti adaphunzitsidwa pulogalamu yamaphunziro asanagwire nawo ntchito.

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