Yoga 8 Yabwino Kwambiri Imasunthira Anthu Omwe Ali ndi Phumu

Zamkati

• Kodi yoga ingathetse zizindikiro za mphumu?
• Zochita za Yoga kuyesa
• Zochita zopumira
• 1. Kupuma kwa milomo
• 2. Kupuma kwa m'mimba
• 3. Buteyko akupuma
• Asana yoga amasuntha
• 4. Bridge Pose
• 5. Cobra Ponse
• 6. Anakhala pansi kupindika
• Pranayama yoga imayenda
• 7. Kupuma kwa mphuno kwina
• 8. Kupuma kopambana
• Maubwino ena a yoga
• Nthawi yolankhula ndi dokotala wanu
• Mfundo yofunika

Ngati muli ndi mphumu, simuli nokha. Pafupifupi padziko lonse lapansi ali ndi matendawa.

Nthawi zambiri, chithandizo cha mphumu chimaphatikizapo mankhwala ndi njira zodzitetezera monga kupewa zoyambitsa. Ena amati yoga imathandizanso kuthana ndi zizindikiro za mphumu.

Mpaka pano, yoga si gawo la mankhwala wamba a mphumu. Koma ndizotheka kuti chizolowezi chokhazikika, chofatsa chimatha kupereka mpumulo.

Kuphatikiza apo, ngati yoga ikuthandizani kukhala ndi zizindikilo, nthawi zambiri palibe vuto lililonse.

Pitirizani kuphunzira za kafukufuku waposachedwa wa yoga ndi mphumu, komanso machitidwe abwino a yoga omwe mungayesere.

Kodi yoga ingathetse zizindikiro za mphumu?

Yoga nthawi zambiri amalimbikitsidwa kuti athetse matenda a mphumu. Koma palibe mgwirizano wokhazikika pakati pa yoga ndi mphumu ya mphumu.

Mu, ofufuza adasanthula maphunziro 14 ndi onse 824 omwe adatenga nawo gawo. Maphunzirowa adayesa momwe yoga ikhudzira zizindikiritso, mapapo kugwira ntchito, komanso moyo wabwino kwa anthu omwe ali ndi mphumu.

Ofufuzawa adapeza umboni wochepa kuti yoga ingathandize. Adatsimikiza kuti yoga sichinganenedwe ngati chithandizo chamankhwala. Komabe, imatha kuthandizira mankhwala omwe alipo kale, makamaka ngati athandiza munthu yemwe ali ndi mphumu kumva bwino.

Zotsatira zofanananso. Ochita kafukufuku adasanthula kafukufuku khumi ndi asanu momwe kupuma kwa yoga, momwe amagwirira ntchito, komanso kusinkhasinkha zimakhudza zizindikiritso za mphumu. Ofufuzawa adapeza umboni wokwanira wosonyeza kuti yoga ingapindule pang'ono.

Malinga ndi kuwunikaku, palibe umboni wochepa kuti yoga ili ndi phindu lotsimikizika. Ndemanga zazikulu ndi maphunziro amafunikira kuti mumvetsetse momwe yoga ingathandizire mphumu, ngati ingatero.

Koma ngati mwakhala mukuyendetsa bwino mphumu yanu, sizimapweteka kuyesera. Anthu ambiri omwe ali ndi mphumu akuti akumva bwino pochita yoga. Amati yoga imatha kuthandizira pokonza mawonekedwe ndi kutsegula minofu ya pachifuwa, yomwe imalimbikitsa kupuma bwino.

Ikhozanso kukuphunzitsani kuti muchepetse kupuma ndikuchepetsa nkhawa, zomwe zimayambitsa zizindikiro za mphumu.

Zochita za Yoga kuyesa

Mukamayesa njira za yoga izi, sungani zopumira zanu pafupi. Yendani mofatsa komanso pang'onopang'ono.

Ngati mwatsopano ku yoga, kambiranani ndi dokotala poyamba. Amatha kufotokoza momwe angachitire yoga mosamala.

Zochita zopumira

Zochita zapuma zakonzedwa kuti zikuthandizireni kuti muzitha kupuma bwino. Mukazigwiritsa ntchito moyenera, izi zimathandizira kupuma bwino.

1. Kupuma kwa milomo

Kupuma kwa milomo yotembereredwa ndi njira yomwe imathandizira kupuma pang'ono. Kuchita masewera olimbitsa thupi kumabweretsa mpweya wochuluka m'mapapu anu, zomwe zimachepetsa kupuma kwanu.

1. Khalani pampando. Pumulani khosi lanu ndi mapewa.
2. Lembani pang'onopang'ono kupyola m'mphuno mwanu kuti muwerenge awiri. Sungani milomo yanu pakamwa, ngati kuti mukufuna kuzimitsa kandulo.
3. Tulutsani pang'onopang'ono m'milomo yanu mpaka kuwerengera 4. Tulutsani mpweya wonse m'mapapu anu.
4. Bwerezani mpaka kupuma kwanu kubwerere mwakale.

2. Kupuma kwa m'mimba

Ngati muli ndi mphumu, thupi lanu liyenera kugwira ntchito molimbika kupuma. Kupuma kwa m'mimba kumachepetsa kuyesayesa uku potsegula njira zowuluka, kulimbitsa minofu yanu yam'mimba, ndikuwonjezera mapapu ndi mtima wanu kugwira ntchito. Ntchitoyi ingathandize kuchepetsa zizindikiro za mphumu.

1. Khalani pampando kapena mugone pabedi. Ikani dzanja limodzi pamimba panu kuti muzimva kuti likuyenda kapena kutuluka.
2. Lembani pang'onopang'ono kupyola mphuno zanu. Muyenera kumva kuti m'mimba mwanu mukuyenda, ndikudzaza ndi mpweya ngati buluni.
3. Tulutsani m'milomo yomwe mwatsata, kawiri kapena katatu kuposa kutulutsa kwanu. Mimba yanu iyenera kuyenda ngati mpweya ukuyenda.

Munthawi imeneyi, chifuwa chanu chizikhala chete. Mutha kuyika dzanja lanu lina pachifuwa kuti muwonetsetse kuti silimayenda.

3. Buteyko akupuma

Ngakhale samaphunzitsidwa mwamwambo ngati gawo la yoga, kupuma kwa Buteyko ndi gulu lazolimbitsa thupi zomwe zingathandize kukonza zizindikiritso za mphumu. Nayi njira imodzi yomwe imagwiritsidwa ntchito kuchepetsa kutsokomola ndi kupuma.

1. Tengani mpweya pang'ono ndikugwiritsanso masekondi 3 mpaka 5. Bwerezani kangapo.
2. Tulutsani m'mphuno mwanu.
3. Tsinani mphuno ndi chala chanu chala ndi chala chanu chachikulu.
4. Gwiritsani mpweya wanu kwa masekondi 3 mpaka 5.
5. Pumirani masekondi 10. Bwerezani ngati zizindikiro zanu zikupitirira.

Ngati zizindikiro zanu sizikukula mkati mwa mphindi 10, kapena ngati matenda anu a mphumu ndi owopsa, gwiritsani ntchito mankhwala anu opulumutsa.

Asana yoga amasuntha

Ma yoga ena amatha kuthana ndi matenda a mphumu potsegula minofu yanu pachifuwa. Mungayesere:

4. Bridge Pose

Mlathowu ndi yoga yochita bwino yomwe imatsegula chifuwa chanu ndikulimbikitsa kupuma kozama.

1. Ugone kumbuyo kwako. Ikani mapazi anu m'lifupi-phewa padera, mawondo akugwada. Ikani manja anu pansi, mitengo ya kanjedza ikuyang'ana pansi.
2. Lembani ndi kusuntha m'chiuno mwanu, kusunga mapewa anu ndi mutu wanu. Pumani pang'ono.
3. Pepani m'chiuno mwanu pansi.

5. Cobra Ponse

Monga Bridge Pose, Cobra Pose amakulitsa minofu ya pachifuwa. Zimathandizanso kuti magazi aziyenda bwino, omwe amathandiza kupuma bwino.

1. Yambani pamimba panu. Ikani manja anu pansi pansi pamapewa anu, zala zikufalikira ndikukuyang'ana kutsogolo. Wongolani miyendo yanu kumbuyo kwanu, m'lifupi mwake.
2. Sakanizani pelvis yanu pansi. Sindikizani m'manja mwanu ndikukweza thupi lanu lakumtunda, kuti musasunthe m'chiuno mwanu. Sungani mapewa anu kumbuyo ndikusungani chibwano chanu pansi kotero kuti kumbuyo kwa khosi lanu kuzikhala kotalika. Gwiritsani masekondi 15 mpaka 30.
3. Tsitsani thupi lanu lakumtunda poyambira.

6. Anakhala pansi kupindika

Kuti mutambasule minofu yanu yopuma, yesani kupindika kwa msana. Kanemayo amatambasuliranso minofu yanu yakumbuyo ndikuchepetsa kusokonezeka kwa torso.

1. Khalani molunjika pampando. Bzalani mapazi anu pansi.
2. Sinthirani torso yanu kumanja, mapewa ofanana. Ikani manja anu pa ntchafu yanu yakumanja. Imani kaye mpweya 3 mpaka 5.
3. Bwererani ku likulu. Bwerezani kumanzere.

Pranayama yoga imayenda

Muthanso kupindula ndi mayendedwe a yoga. Njira izi zitha kuchitidwa paokha kapena monga gawo la yoga.

7. Kupuma kwa mphuno kwina

Kupuma kwina kwa mphuno ndi njira yotchuka ya yoga yothetsera kupsinjika. Ikhozanso kuchepetsa kupuma pang'ono chifukwa cha mphumu.

1. Khalani pansi kapena pabedi, miyendo idadutsa. Tulutsani. Ikani chala chanu chakumanja pamphuno yanu yakumanja. Lembani mphuno yanu yakumanzere.
2. Ikani chala chanu chakumanja pamphuno yanu yakumanzere. Tulutsani mphuno yanu yakumanja.
3. Lowetsani mphuno yanu yakumanja, kenako ndikutseka ndi chala chanu chamanja. Tulutsani mphuno yanu yakumanzere.
4. Bwerezani ngati kuli kofunikira.

8. Kupuma kopambana

Kupuma kopambana ndi njira ya yoga yomwe ingathandize kukonza mapapo, makamaka mukamachita kupuma kwakanthawi. Njirayi imaphatikizaponso mpweya womveka, womwe umaganiziridwa kuti umalimbikitsa kupumula.

1. Khalani wamtali, mwendo wokhotakhota pansi.
2. Lembani pang'onopang'ono kupyola mphuno zanu.
3. Tulutsani pang'onopang'ono pakamwa panu, ndikupanga mawu a "aah".

Mukamatha kupuma, yesani kutulutsa mawu mokweza ndi milomo yotseka. Tulutsani m'mphuno mwanu ndikutulutsa mpweya womveka kuchokera kumbuyo kwa mmero wanu.

Maubwino ena a yoga

Kuphatikiza pa kuthana ndi mphumu, yoga imapereka zithandizo zambiri. Izi zimaphatikizapo maubwino amthupi ndi m'maganizo, monga:

• kupuma bwino
• thanzi labwino la mtima ndi magazi
• kuchulukitsa kuzindikira kwa kupuma
• kusintha kusinthasintha
• kuchuluka kwa mayendedwe
• kulingalira bwino
• kulimbitsa mphamvu ya minofu
• minofu yolimba
• kusamalira nkhawa
• nkhawa
• kuyang'ana bwino

Ngakhale mutha kupeza ena mwa maubwino pambuyo pagawo limodzi, ndibwino kuyeseza yoga nthawi zonse. Kuchita chizolowezi kumakuthandizani kuti musangalale ndi maubwino awa.

Nthawi yolankhula ndi dokotala wanu

Ngakhale yoga ikhoza kupereka mpumulo, njira yothandiza kwambiri yochizira matenda anu ndikumwa mankhwala anu. Ndikofunikanso kutsatira malangizo a dokotala, makamaka ngati akufunsani kuti mupewe zovuta zina. Dokotala wanu akhoza kukupatsani chitsogozo pakuwunika nthawi zonse.

Muyeneranso kuyankhula ndi dokotala mukakumana ndi izi:

• matenda oopsa a mphumu, ngakhale atalandira mankhwala
• kuwombera pafupipafupi (koposa kawiri pa sabata)
• kukulitsa zizindikiritso za mphumu
• kuchuluka kwa kufunika kogwiritsa ntchito inhaler yanu yopulumutsa

Kutengera ndi zizindikilo zanu, adotolo angakulimbikitseni tsiku lililonse kuti mukhale ndi mankhwala ngati njira yodzitetezera.

Mfundo yofunika

Yoga si mankhwala wamba a mphumu. Komabe, akaphatikizidwa ndi mankhwala ndi kusintha kwa moyo, zitha kukhala zothandizira. Chofunikira ndikuti muwonetsetse kuti mphumu yanu yayamba kale kuyesedwa musanayese yoga ndi zochitika zina.

Dokotala wanu amatha kudziwa ngati yoga ndi yoyenera kwa inu. Mukamaphunzira njira zopumira kapena yoga imayenda, onetsetsani kuti mwaonana ndi katswiri yemwe amadziwa za mphumu. Sungani malo anu opulumutsira pafupi ndikuchita masewera olimbitsa thupi modekha.