Ubwino wa Kupuma kwa Ujjayi ndi Momwe Mungapangire

Zamkati

• Momwe mungapangire ujjayi kupuma
• Kodi phindu lake ndi liti?
• Kuchiza khansa ndi chemotherapy
• Matenda okhumudwa
• Kwa hypothyroidism
• Kodi maubwino a yoga ndi ati?
• Mfundo yofunika

Malinga ndi Central Michigan University, kupuma kwa ujjayi ndi njira yomwe imakuthandizani kukhazika mtima pansi poyang'ana kupuma kwanu.

Izi zimakuthandizani kuthana ndi malingaliro omwe atha kukusokonezani ku mkhalidwe wanu wosinkhasinkha.

Kugwiritsidwa ntchito pochita yoga, imapanganso mawu omwe amakuthandizani polumikizitsa mayendedwe anu ndi mpweya wanu.

Ndi mawonekedwe ofala kwambiri a pranayama (kuwongolera kupuma) omwe amagwiritsidwa ntchito nthawi ya asana (kaimidwe ka thupi / kaimidwe ka thupi).

Mu yoga, mpweya ndi wofunikira mofananamo - nthawi zina wofunikira kwambiri - monga mawonekedwe akuthupi.

Kupuma kwa Ujjayi kumatchedwanso kuti:

• mpweya wopambana
• kupuma panyanja
• kupuma njoka
• kunong'oneza kupuma
• kufwenthera kupuma
• ujjayi pranayama

Momwe mungapangire ujjayi kupuma

Malinga ndi National Library of Medicine, mu ujjayi kupuma, zonse mpweya ndi mpweya zimachitika kudzera mphuno.

Mukamapanga ndi kutulutsa mpweya:

• Tsekani pakamwa panu.
• Limbani pakhosi panu kuti mpweya wanu upange phokoso lothamanga, pafupifupi ngati kukoka.
• Sungani mpweya wanu ndi chifundiro chanu.
• Sungani mpweya wanu ndi mpweya wanu mofanana nthawi yonse.

Izi zitha kukhazikika ndikukhazikika.

Poyamba, zitha kumveka ngati kuti simukupeza mpweya wokwanira, koma njirayi iyenera kukhala yosavuta poyeserera.

Kodi phindu lake ndi liti?

Malinga ndi National Center on Health, Physical Activity, and Disability, kupuma kwa ujjayi kumatha:

• sinthani chidwi chanu
• kumasula mavuto mthupi lonse
• onetsetsani kutentha ndi kuzizira kwa thupi, kutenthetsa pakati kuchokera mkati

Kuchiza khansa ndi chemotherapy

Zikuwonetsa kuti kupuma kwa yoga kumatha kusintha kusokonezeka kwa tulo, nkhawa, komanso moyo wamisala kwa anthu omwe ali ndi khansa omwe amalandira chemotherapy.

Ofufuzawo adazindikira kuti zotsatira zabwinozi zikuyenera kutsimikiziridwa mu kafukufuku wokulirapo.

Matenda okhumudwa

Chikuwonetsa kuti zizindikilo zimachepa kwambiri kwa anthu omwe ali ndi vuto lalikulu lokhumudwa akamachita nawo pulogalamu ya yoga kuphatikiza kupuma kofanana.

Kwa hypothyroidism

Zing'onozing'ono zomwe zimaphunzitsa anthu omwe ali ndi hypothyroidism muzochita kupuma za yoga. Zotsatira zake zidawonetsa phindu pantchito yawo yamapapo.

Ngakhale palibe kafukufuku wamankhwala wothandizira zonena izi, akatswiri ambiri a yoga amakhulupirira kuti kuchita yoga kumayang'ana kupuma kwa ujjayi kumatha kuyendetsa dongosolo lonse la endocrine, motero kupindulitsa anthu omwe ali ndi vuto la chithokomiro.

Kodi maubwino a yoga ndi ati?

akuwonetsa kuti yoga, yomwe ingaphatikizepo kupuma kwa ujjayi, imatha kupindulitsa moyo, monga:

• kugona bwino
• kuchepetsa nkhawa
• chilimbikitso chochita masewera olimbitsa thupi pafupipafupi
• chilimbikitso chodya wathanzi

Mfundo yofunika

Kupuma kwa Ujjayi ndiye njira yodziwika bwino yopumira yomwe imagwiritsidwa ntchito mu yoga.

Ndi njira yomwe imayang'ana kupuma kudzera m'mphuno mwako ndikuthinitsa kummero kuti imveke ngati phokoso losavuta.

Pali zabwino zingapo zomwe zingapezeke mwa kupuma kwa ujjayi, kuphatikiza:

• kusamalitsa bwino
• kumasulidwa
• kutentha kwa thupi