Yoga ya Psoriatic Arthritis: Kodi Zimathandiza kapena Zimapweteka?

Zamkati

• Yoga yamatenda a psoriatic
• Yoga imayambitsa matenda a nyamakazi a psoriatic
• Mitundu ya yoga
• Ubwino wa yoga wa nyamakazi ya psoriatic
• Kusamala musanayambe yoga
• Tengera kwina

Matenda a Psoriatic (PsA) ndi matenda osachiritsika omwe amatha kuyambitsa kutupa, kulimba, komanso kupweteka, kupangitsa kuti kusamuke kusunthike. Palibe mankhwala a PsA, koma kuchita masewera olimbitsa thupi nthawi zonse kumatha kukuthandizani kuthana ndi zizindikilo zanu ndikumva bwino.

Mitundu ina yochita masewera olimbitsa thupi itha kukuthandizani kuposa ena. Yoga ndimachitidwe olimbitsa thupi ochepetsa, ocheperako omwe amatha kusintha kutengera luso lanu. Kafukufuku akuwonetsanso kuti zitha kupereka mpumulo ku zizindikilo monga zowawa zomwe zimakhudzana ndi PsA.

Nazi zomwe muyenera kudziwa za yoga ya PsA, komanso zina zomwe mungayesere.

Yoga yamatenda a psoriatic

Yoga imakuthandizani kuti mukhale ndi mphamvu, kusinthasintha, ndikuwongolera bwino osayika nkhawa zambiri pamagulu anu. Kuphatikiza apo, palibe mulingo wochepa wolimbitsa thupi wofunikira kuti muyambe.

Ndikofunika kukumbukira thupi lanu nthawi yonse yomwe mukuchita. Zina zitha kukhala zopindika ndi zopindika zomwe zitha kukulitsa zizindikilo za PsA ngati kupweteka.

Nkhani yabwino ndiyakuti ma yoga ambiri amatha kusintha kuti agwirizane ndi zosowa zanu. Muthanso kugwiritsa ntchito ma props, ngati zotchinga ndi zingwe, kukuthandizani pakuchita kwanu.

Yoga imayambitsa matenda a nyamakazi a psoriatic

Makalasi a yoga nthawi zambiri amakhala ndi maimidwe osiyanasiyana, kapena asanas. Nazi zina zabwino kwambiri kwa anthu omwe ali ndi PsA:

Anakhala pansi kupindika msana. Khalani pampando wokhala ndi nsana wapamwamba. Bwerani mawondo anu pamakona a 90-degree ndikuyika mapazi anu pansi. Ndi manja anu ntchafu, pang'onopang'ono tembenuzani gawo lakumtunda lanu ndikuligwira kwakanthawi. Tulutsani ndi kubwereza mbali inayo.

Bridge. Pamalo athyathyathya, gona chagada manja anu atatambasulika mbali yanu, mawondo anu atapindika, mapazi pansi mtunda wa m'chiuno mopingasa, ndi akakolo pafupi ndi matako anu. Limbikirani kumapazi anu kuti muthe kukweza m'chiuno kwa masekondi pang'ono, kenako muchepetse.

Mphaka-Ng'ombe. Yambani pamalo athyathyathya ndi manja anu ndi mawondo anu pansi ndi nsana wanu osalowerera ndale. Mawondo anu ayenera kukhala pansi pa mchiuno mwanu ndipo manja anu ayenera kukhala pansi pamapewa anu. Lowani mu mphaka pozungulira nsana wanu ndikungoyendetsa mutu wanu pang'ono. Bwererani kumalo osaloŵerera m'ndale, kenaka pitani ku ziweto za ng'ombe pochepetsa mimba yanu, ndikugwedeza msana, ndikuyang'ana kumtunda. Sinthani mosamala pakati pazomwe zingayambitse msana.

Zovuta za Cobbler. Khalani wamtali pamalo athyathyathya ndikuphazi kwanu ndikulumikizana ndikugwada panja. Ndikukweza chifuwa chanu, yambani kugwada kuchokera m'chiuno ndikugwiritsa ntchito zigongono zanu kuti mulembe ntchafu zanu.

Kuyimirira Patsogolo. Imani wamtali ndi mapewa anu otakata ndi mawondo anu atapindika pang'ono. Kuyika msana wanu molunjika momwe mungathere, yambani kugwada patsogolo kuchokera m'chiuno. Tulutsani mikono yanu ndipo muwalole kuti agwere pansi. Khalani pamenepo kwakanthawi pang'ono, kenako pang'onopang'ono nyamukani, vertebra imodzi panthawi.

Wankhondo II. Yendetsani mapazi anu mozungulira ngati kutalika kwa mphasa yanu, ndi phazi lanu lakumbuyo likuyang'ana kutsogolo ndipo phazi lanu lakumbuyo limayang'ana pafupifupi madigiri 45 mpaka 90. Yang'anani m'chiuno mwanu ndi kumtunda mofanana ndi phazi lanu lakumbuyo ndikukweza manja anu kutalika kwamapewa anu, ndikuwatambasula mbali zonse. Bwerani bondo lanu lakumaso mbali ya 90 digiri ndikugwira masekondi 30 mpaka 60. Bwerezani kumbali inayo.

Mwana wa Cobra. Gona m'mimba pansi mokhazikika, osasunthira nsonga za mapazi anu pansi. Sindikizani manja anu mosanjikizana mwina paphewa panu kapena kunja pang'ono patsogolo panu, mukugwadira magoli anu pafupi ndi thupi lanu. Pepani mutu wanu, khosi, ndi chifuwa pansi pomwe mukugwira minofu yanu yakumbuyo.

Mitundu ya yoga

Yoga idapangidwa koyamba ku India pafupifupi zaka 5,000 zapitazo. Kuyambira pamenepo, mchitidwewu wasintha kukhala mitundu yambiri ya yoga, kuphatikiza:

Bikram. Nthawi zina amatchedwa yoga yotentha, Bikram imagwiritsidwa ntchito muzipinda zomwe zimatenthetsa 100 mpaka 110 madigiri Fahrenheit. Nthawi zambiri zimaphatikizapo kuyeserera kozungulira 26 pamakalasi amphindi 90.

Anusara. Anusara ndi kalembedwe ka yoga kamene kamayang'ana kwambiri kutsegula mtima. Imagogomezera kuyanjana koyenera kwa thupi.

Viniyoga. Mtundu wa yogawu umagwira ntchito yolumikizira mpweya ndi mayendedwe. Ndi machitidwe apadera omwe amatha kugwira bwino ntchito kwa anthu omwe ali ndi nyamakazi ndi zina zokhudzana nazo.

Kripalu. Kripalu adakhazikitsidwa posinkhasinkha komanso kupuma. Nthawi zambiri amaphunzitsidwa magawo atatu. Yoyamba ikulimbikitsidwa kwa anthu omwe ali ndi nyamakazi, chifukwa imaphunzitsa zoyambira ndi mawonekedwe.

Iyengar. Cholinga cha yoga kuti ikhale yolimba komanso yosinthasintha, mtundu wa yoga nthawi zambiri umaphatikizapo kugwiritsa ntchito mapulogalamu ambiri kuti thupi liziyenda bwino. Maimidwewa amakhala kwa nthawi yayitali kuposa momwe amachitira mumachitidwe ena a yoga. Kawirikawiri zimawoneka ngati zotetezeka kwa anthu omwe ali ndi nyamakazi.

Ashtanga. Ashtanga yoga imakhudza kuyenda kwachangu komwe kumagwirizana ndi mpweya. Ndi njira yovutitsa ya yoga yomwe mwina siyabwino kwa anthu omwe ali ndi PsA.

Ubwino wa yoga wa nyamakazi ya psoriatic

Pali umboni wochepa wasayansi wamaubwino a yoga makamaka a PsA. Komabe, kafukufuku akuwonetsa kuti kuchita maseŵera a yoga nthawi zonse kumatha kukhala ndi zotsatira zabwino zomwe zimachepetsa zina mwazizindikiro zakuthupi, kuphatikiza:

• kupweteka, makamaka m'khosi ndi kumbuyo
• kuchuluka kulolerana ululu
• bwino bwino
• kuchulukitsa magazi
• kukulitsa kusinthasintha
• mphamvu zazikulu za minofu
• kuwonjezeka kupirira

Yoga ndiyoposa kuchita masewera olimbitsa thupi - ndi mawonekedwe olimbitsa thupi. Zitha kuperekanso zabwino zingapo zamaganizidwe ndi malingaliro, kuphatikiza:

• kumva bata
• kupumula
• kupanikizika
• mphamvu zazikulu zokhala ndi moyo wathunthu
• kuchepetsa zizindikiro za kukhumudwa
• kudzidalira kokhazikika
• chiyembekezo

Kusamala musanayambe yoga

Nthawi zonse ndibwino kuti mufunsane ndi dokotala musanayese yoga kapena mtundu wina uliwonse wa masewera olimbitsa thupi. Dokotala wanu akhoza kukupatsani malangizo pazomwe mungachite kuti mupewe, kuchita masewera olimbitsa thupi nthawi yayitali, komanso momwe muyenera kuyeserera.

Muyeneranso kusamala ndi momwe thupi lanu limamvera kale komanso nthawi yonse yomwe mumachita yoga. Kuyika kupsyinjika kosafunikira pamalumikizidwe otupa kumatha kukulitsa vuto. Ngati vuto linalake kapena kutuluka kumakupweteketsani, siyani ntchitoyo nthawi yomweyo. Nthawi zonse mverani thupi lanu ndikusintha momwe zingafunikire.

Zojambula zina ndi mitundu ya yoga sizingakhale zoyenera kwa anthu ena omwe ali ndi nyamakazi. Arthritis Foundation ikulimbikitsa kuti mupewe malo omwe amakakamiza malo anu kuti apinde madigiri opitilira 90 kapena kufunikira kuyendetsa limodzi. Kukhala pansi pansi panthawi yosinkhasinkha kapena kupuma mu mitundu ina ya yoga kungakhalenso kovuta kwa anthu omwe ali ndi PsA.

Tengera kwina

Kuchita masewera olimbitsa thupi pafupipafupi kumathandizira kuthetsa zizindikilo zina za PsA. Ngati mukufuna zochitika zolimbitsa thupi zochepa, zomwe zingasinthidwe mthupi lanu, mungafune kuyesa yoga.

Lankhulani ndi dokotala musanayambe pulogalamu iliyonse yochita masewera olimbitsa thupi. Mukayamba kuchita yoga, nthawi zonse muzikumbukira momwe thupi lanu limamvera ndikuchepetsa zovuta zilizonse zomwe zimakupweteketsani.