Yoga ya Matenda a Parkinson: 10 Imayesa Kuyesa, Chifukwa Chake Imagwira, ndi Zambiri

Zamkati

• 1. Phiri Lalikulu
• 2. Moni Wakumwamba
• 3. Kuyimirira Panjira Yopita Patsogolo
• 4. Wankhondo II
• 5. Mtengo wa Mtengo
• 6. Mafunso a Dzombe
• 7. Pose ya Mwana
• 8. Atatsamira Bound ngodya
• 9. Miyendo-Yakhoma
• 10. Mtembo Pose
• Kodi zimagwiradi ntchito?
• Mfundo yofunika

Chifukwa chiyani ndizopindulitsa

Ngati muli ndi matenda a Parkinson, mungaone kuti kuchita masewera olimbitsa thupi a yoga sikungolimbikitsa kupumula komanso kukuthandizani kugona mokwanira. Ikhoza kukuthandizani kudziwa bwino thupi lanu komanso kuthekera kwake.

Mwachitsanzo, zina zimayika magulu am'magazi, omwe mungagwiritse ntchito kuti muthane ndi kunjenjemera. Muthanso kugwiritsa ntchito zomwe mumachita kuti muwonjezere kuyenda kwanu, kusinthasintha, komanso nyonga yanu.

Pitilizani kuwerenga kuti muphunzire momwe izi zingathandizire kukulitsa moyo wanu wonse. Kumbukirani kuti inu ndi zomwe mumachita mudzasintha tsiku ndi tsiku. Kulekerera zomwe mukuyembekezera kudzakuthandizani kupezeka mphindi iliyonse.

1. Phiri Lalikulu

Kuima kumeneku kumatha kuthandizira kukonza magwiridwe antchito. Zimathandiza kulimbikitsa ntchafu, mawondo, ndi akakolo. Itha kuthandizanso kuchepetsa ululu wammbuyo.

Minofu imagwira ntchito:

• alireza
• zokakamiza
• rectus abdominis
• transversus m'mimba

Kuti muchite izi:

1. Imani ndi zala zanu zazikulu zakumanja ndikugwira zidendene pang'ono pang'ono.
2. Lolani mikono yanu ikhale pansi pambali panu. Dzanja lanu liyenera kuyang'ana patsogolo.
3. Khalani omasuka kusintha m'lifupi mwa mapazi anu ndi momwe mikono yanu ilili kuti muthandizire bwino.
4. Limbikitsani minofu yanu ya ntchafu ndikugwada pang'ono. Muyenera kuyimirabe - kupindika uku ndikuthandizira kuyendetsa minofu yanu ya ntchafu ndikukulepheretsani kutseka mawondo anu.
5. Imvani mzere wamagetsi womwe ukuyenda kuchokera kumapazi anu mpaka pakati pamutu panu.
6. Pumulani mapewa anu ndikutsegula mtima wanu.
7. Mutha kukhala chete, kapena kusunthira kunenepa kwanu kumbuyo ndi kumbuyo, mbali mbali.
8. Gwiritsani izi mpaka mphindi imodzi.

2. Moni Wakumwamba

Awa ndi maimidwe ena omwe angakuthandizeni kuti mukhale okhazikika komanso osamala. Amatambasula mapewa ndi zikwapu, zomwe zimatha kuchepetsa kupweteka kwa msana.

Minofu imagwira ntchito:

• rectus ndi transversus abdominis
• zokakamiza
• ziphuphu
• serratus kutsogolo

Mutha kukuwona kukhala kosavuta kusintha kukhala Salute Yokwera kuchokera ku Mountain Pose.

Kuti muchite izi:

1. Kuchokera ku Mountain Pose, kwezani manja anu pamwamba pamutu panu.
2. Wonjezerani manja anu pamwamba pamapewa anu.
3. Ngati kusinthasintha kwanu kulola, bweretsani manja anu palimodzi kuti mupange malo apemphero.
4. Khazikitsani phewa lanu m'mene mumafika padenga ndi zala zanu.
5. Imvani mzere wamagetsi wothamanga kuchokera kuma bondo anu kupitilira mumsana wanu ndikutuluka pamutu panu.
6. Pumulani kumbuyo kwa khosi lanu. Ngati zili zabwino kwa inu, yang'anirani kuzala zanu zazikulu.
7. Lonjezani msana wanu mukamayendetsa mchira wanu pansi ndi pansi.
8. Pumirani kwambiri pamalopo mpaka mphindi imodzi.

3. Kuyimirira Panjira Yopita Patsogolo

Kukhazikika kumeneku kumathandiza kulimbitsa miyendo yanu, mawondo, ndi chiuno. Chifukwa cha kusinkhasinkha kwake, izi zimaganiziridwanso kuti zithandizira kuthana ndi nkhawa.

Minofu imagwira ntchito:

• minofu ya msana
• zamkati
• mitsempha
• gastrocnemius
• gracilis

Kuti muchite izi:

1. Imani ndi mapazi anu molunjika m'chiuno mwanu.
2. Manja anu ali m'chiuno mwanu.
3. Lonjezani msana wanu mukamawerama patsogolo.
4. Ikani manja anu pamalo aliwonse abwino.
5. Ngati kuli kotheka, sungani pang'ono m'maondo anu.
6. Ganizirani kumasula mavuto kumunsi kwanu m'chiuno.
7. Ikani chibwano chanu m'chifuwa ndikulola mutu wanu kuti ugwere pansi.
8. Khalani pamalopa kwa mphindi imodzi.
9. Kuti mutulutse zojambulazo, tengani manja anu m'chiuno mwanu, onjezerani torso yanu, ndikudzikweza kuti muyime.

4. Wankhondo II

Izi ndizoyimira bwino kwambiri. Zimathandiza kulimbikitsa miyendo yanu ndi akakolo pamene mukukulitsa mphamvu zanu. Ndi njira yabwino yotambasulira chifuwa, mapewa, ndi kubuula kwanu.

Minofu imagwira ntchito:

• alireza
• owonjezera ntchafu
• Zowonjezera
• gluteus medius
• rectus ndi transversus abdominis

Mutha kupeza zosavuta kusinthira kukhala Wankhondo II kuchokera ku Mountain Pose.

Kuti muchite izi:

1. Kuchokera Paphiri, pendani phazi lanu lakumanzere ndi zala zanu zikuyang'ana mbali pang'ono.
2. Sungani phazi lanu lamanja patsogolo.
3. Kwezani manja anu kuti akhale ofanana pansi, ndi manja anu akuyang'ana pansi.
4. Pepani bondo lanu lamanja patsogolo.
5. Onetsetsani kuti bondo lanu silikudutsa pamwendo wanu. Mzere wowongoka uyenera kuthamanga kuchokera pa bondo lanu mpaka pa bondo lanu.
6. Limbikirani mwamphamvu pamapazi onse awiri pamene mukukulitsa msana wanu ndikukulitsa mphamvu zanu kutsogolo ndi kumbuyo kwanu.
7. Yang'anirani patsogolo panu.
8. Gwirani izi mpaka masekondi 30.
9. Bwerezani kumbali inayo.

5. Mtengo wa Mtengo

Izi ndizoyesa kusanja bwino. Zimathandiza kulimbikitsa maondo anu, miyendo, ndi msana wanu pamene mutambasula ntchafu zanu, chifuwa, ndi mapewa. Izi zitha kukuthandizani kuti musamapanikizike komanso kuti muchepetse ululu.

Minofu imagwira ntchito:

• rectus ndi transversus abdominis
• adductor longus
• iliacus
• alireza
• mitsempha

Kuti muchite izi:

1. Imani pafupi ndi mpando kapena khoma kuti mulingalire ndi kuthandizira.
2. Yambani kunyamula zolemera zanu kumapazi anu akumanzere.
3. Bweretsani phazi lanu lakumanja ku akakolo, ng'ombe, kapena ntchafu yanu yakumanja.
4. Pewani kukanikiza phazi lanu pa bondo lanu.
5. Bweretsani mikono yanu m'chiuno mwanu, popemphera muike patsogolo pa chifuwa chanu, kapena mutambasuke pamwamba.
6. Khalani omasuka kubweretsa manja anu kukuthandizani kuti mukhale owonjezera.
7. Onetsetsani kuti mukuyang'ana kwambiri pansi patsogolo panu.
8. Khalani muyiyiyi mpaka mphindi imodzi.
9. Bwerezani kumbali inayo.

6. Mafunso a Dzombe

Kubwerera kumbuyo kotereku kumatha kulimbikitsa thupi lanu lakumtunda, msana, ndi ntchafu. Zimalimbikitsa ziwalo zam'mimba, zomwe zimathandiza kuchepetsa kudzimbidwa, kupsa mtima, ndi kudzimbidwa.

Minofu imagwira ntchito:

• trapezius
• erector spinae
• gluteus maximus
• triceps

Kuti muchite izi:

1. Gonani m'mimba mwanu ndi mikono yanu pambali pa thupi lanu ndi manja anu akuyang'ana mmwamba.
2. Bweretsani zala zanu zazikulu pamodzi ndi zidendene.
3. Pumulani pamphumi panu pansi.
4. Kwezani mutu wanu, chifuwa, ndi mikono mbali imodzi kapena mmwamba.
5. Mutha kukweza miyendo yanu ngati ili bwino.
6. Pumulani pa nthiti zanu zam'munsi, m'mimba, ndi m'chiuno.
7. Muzimva mzere wamagetsi ukutuluka mosavuta.
8. Yang'anirani patsogolo kapena pang'ono pang'ono.
9. Gwiritsani izi mpaka mphindi imodzi.
10. Mukabwezeretsa mpweya wanu ndikupumula, mutha kubwereza mawonekedwe kamodzi kapena kawiri.

7. Pose ya Mwana

Kupindika kutsogolo kotereku ndibwino kwambiri kupumula. Imatambasula mchiuno, ntchafu, ndi akakolo modekha kuti muchepetse kupsinjika ndi kupweteka kumbuyo. Zimathandizanso kukhazika mtima pansi, kuthetsa nkhawa komanso kutopa.

Minofu imagwira ntchito:

• otulutsa msana
• mitsempha
• tibialis kutsogolo
• trapezius

Kuti muchite izi:

1. Khalani zidendene ndi mawondo anu palimodzi kapena pang'ono pang'ono.
2. Mutha kuyika khushoni pansi pamunsi mwanu kuti muthandizidwe.
3. Yendani manja anu patsogolo panu mukamangirira mchiuno kuti mupite patsogolo.
4. Ikani manja anu patsogolo panu, kapena mubweretse mikono yanu pambali pa thupi lanu.
5. Pumulani pamphumi panu pansi.
6. Lolani chifuwa chanu kuti chigwereni m'maondo anu mukamapuma kwambiri.
7. Zindikirani kulimba kulikonse komwe mumagwira mthupi lanu, ndipo yang'anani potulutsa vutoli.
8. Pumulani mu izi mpaka mphindi 5.

8. Atatsamira Bound ngodya

Kutsegulira mchiuno kotereku kumatambasula ndikuwonjezera kusinthasintha mu ntchafu zanu zamkati, kubuula, ndi mawondo. Zimalimbikitsanso ziwalo zam'mimba ndi mtima, zomwe zingathandize kuti magazi aziyenda bwino.

Minofu imagwira ntchito:

• owonjezera
• minofu ya kubuula
• minofu ya m'chiuno
• psoas

Kuti muchite izi:

1. Gona kumbuyo kwako ndikubweretsa mapazi ako pamodzi ndi mawondo ako.
2. Gwirizanitsani thupi lanu kuti msana wanu, khosi, ndi mutu wanu zikhale mzere umodzi.
3. Mutha kuyika chopukutira kapena pilo pansi pa mawondo, mapewa, ndi mapazi anu kuti muthandizidwe.
4. Lolani manja anu kuti azikhala omasuka pamalo aliwonse abwino.
5. Sungani mapazi anu kutali ndi m'chiuno mwanu kuti muchepetse kukula kwake.
6. Pumulani malo ozungulira m'chiuno mwanu ndi ntchafu.
7. Ganizirani potulutsa zolimba zilizonse mdera lino.
8. Khalani muyiyiyi mpaka mphindi 10.

9. Miyendo-Yakhoma

Kutembenuka kotereku kumatambasula ndikuwonjezera kusinthasintha kumbuyo kwa khosi lanu, torso lakumaso, ndi miyendo yakumbuyo. Ikhoza kuthandizira kuchepetsa kupweteka kwa msana, komanso kuthandizira kugaya.

Minofu imagwira ntchito:

• mitsempha
• khosi
• torso yakutsogolo
• kutsikira kumbuyo
• minofu ya m'chiuno

Kuti muchite izi:

1. Khalani pansi ndi phewa lanu lamanja moyang'ana kukhoma.
2. Gona chagada pamene mukuyendetsa miyendo yanu khoma. Thupi lanu liyenera kupanga mbali ya 90-degree motsutsana ndi khoma.
3. Ngati mungathe, sungani mafupa anu atakhala pafupi ndi khoma.
4. Mutha kuyika bulangeti pansi pa mchiuno mwanu kuti muthandizidwe.
5. Sungani msana wanu ndi khosi mu mzere umodzi.
6. Lolani mikono yanu kuti ipumule pamalo aliwonse abwino.
7. Pumirani kwambiri ndikulola thupi lanu kupumula.
8. Ganizirani kumasula zovuta zilizonse zomwe muli nazo mthupi lanu.
9. Khalani muyiyiyi mpaka mphindi 15.

10. Mtembo Pose

Malo obwezeretsawa nthawi zambiri amachitika kumapeto kwa chizolowezi chothandizira kuthetsa kupsinjika kulikonse kapena kupsinjika. Zingathandizenso kuchepetsa mutu, kutopa, ndi kugona tulo.

Kuti muchite izi:

1. Gona pansi kumbuyo kwako. Manja anu ayenera kupumula pambali pa thupi lanu ndi manja anu akuyang'ana mmwamba.
2. Dziyikeni nokha kuti mapazi anu atuluke pang'ono kuposa chiuno chanu. Lolani zala zanu kuti ziwonongeke kumbali.
3. Sinthani thupi lanu kuti msana wanu, khosi, ndi mutu wanu zikhale mzere umodzi.
4. Lolani kuti thupi lanu lipumule bwino mukamasula mavuto. Kusinkhasinkha mpweya wanu kungakuthandizeni kukhazika mtima pansi.
5. Khalani pomwepo kwa mphindi 10-20.

Kodi zimagwiradi ntchito?

Kafukufuku ndi umboni wosatsimikizika umathandizira kuchita yoga kuti athetse matenda a Parkinson kwa anthu ena. Kambiranani za kuthekera kochita yoga ndi dokotala wanu komanso mphunzitsi wa yoga kuti muwone ngati angakuthandizeni.

Zotsatira za kafukufuku wina wa 2013 adapeza kuti kuchita yoga kumathandizira kukonza magwiridwe antchito, kulimbitsa thupi, komanso mphamvu ya m'munsi mwa anthu omwe ali ndi matenda a Parkinson. Kuphatikiza pakuwongolera bwino, kusinthasintha, ndi mawonekedwe, ophunzira adalimbikitsidwa ndikumagona bwino.

Ofufuza apeza kuti anthu omwe ali mgulu la 1 kapena 2 la Parkinson adawonetsa kusintha pazizindikiro zawo akamachita yoga kawiri pamlungu. Kafukufukuyu adawona anthu 13 pamasabata 12. Adapeza kuti yoga imathandizira kuchepetsa kuthamanga kwa magazi kwa omwe akutenga nawo mbali komanso kunjenjemera, pomwe kumawonjezera mphamvu yamapapo.

Ngakhale zotsatirazi zikulonjeza, maphunziro owonjezera amafunikira kuti athe kukulira pazotsatira izi.

Mfundo yofunika

Kuchita yoga kungakhale kothandiza poyang'anira matenda a Parkinson, koma kambiranani ndi dokotala musanayambe pulogalamu iliyonse. Amatha kukuyendetsani pamavuto aliwonse omwe mungakhale nawo ndikukulangizani momwe mungakhalire ndi kukhala ndi moyo wathanzi.

Pezani mphunzitsi wa yoga yemwe angapangitse kalasi kapena kuyeseza kukwaniritsa zosowa zanu. Izi zitha kukhala payekha kapena pagulu.

Mutha kukhazikitsa chizolowezi chanyumba ndi mphindi 10 zokha patsiku. Mutha kugwiritsa ntchito mabuku, zolemba, ndi makalasi otsogozedwa pa intaneti kuti muthandizire zomwe mukuchita. Pitani momwe mungafunire, ndipo chitani zomwe akumva bwino. Kukhala wofatsa ndi kiyi wanu.