Kugwiritsa Ntchito Yoga Kuthetsa Zizindikiro Za Kukhumudwa

Zamkati

• Momwe mankhwala a yoga amagwirira ntchito
• Masitayelo a yoga
• Yoga imatha
• Kodi zabwino ndi zoyipa za mankhwala a yoga ndi ziti?
• Yoga ndi
  
• Yoga itha kukhala
  
• Tengera kwina

Kodi yoga imakhudza bwanji kukhumudwa?

Kafukufuku wowonjezereka akugwiritsa ntchito mayesero olamuliridwa mwaposachedwa kuti ayang'ane ubale pakati pa yoga ndi kukhumudwa. Mayesero olamuliridwa mwanjira zodziwikiratu ndi njira zabwino kwambiri zowunikira zotsatira za kafukufuku. Malinga ndi Harvard Mental Health Letter, kafukufuku waposachedwa akuwonetsa kuti yoga ikhoza:

• kuchepetsa mavuto omwe amabwera chifukwa cha kupsinjika
• kuthandiza ndi nkhawa komanso kukhumudwa
• khalani njira yodzipumulira yofanana ndi kusinkhasinkha, kupumula, ndi masewera olimbitsa thupi
• kusintha mphamvu

Yoga ndimachita zolimbitsa thupi zomwe zimakhudza kutengera kwa thupi, njira zopumira, ndi kusinkhasinkha. Mankhwalawa amatha kuthandizira kukhumudwa komanso zizindikiritso zanu, monga zovuta kuzika kapena kutaya mphamvu.

Anthu ambiri amagwiritsa ntchito mankhwala a yoga kuti athetse:

• mavuto amisala ndi malingaliro, monga kupsinjika, nkhawa, kapena kukhumudwa
• zikhalidwe ndi zovuta, monga kupweteka kwakumbuyo kosalekeza
• kupweteka kwakanthawi kapena kwakanthawi
• thanzi lathunthu komanso thanzi lathu

Mutha kupeza makalasi a yoga kuma studio ophunzitsira zolimbitsa thupi, zipatala, ndi malo am'deralo. Maphunzirowa atha kukhala ofatsa kapena ovuta, kutengera kalembedwe.

Momwe mankhwala a yoga amagwirira ntchito

Dr. Mason Turner wa Kaiser Permanente Medical Group ati chithandizo cha yoga "chingakhale champhamvu kwambiri pochiza kukhumudwa." Ngakhale yoga sichili mphamvu yanu, kuphatikiza kusinkhasinkha komanso kuyenda kwakuthupi kumapereka zinthu ziwiri zofunika kuti muchepetse kukhumudwa. Kusinkhasinkha kumathandizira kubweretsa munthu munthawi yapano ndikuwalola kuti asinthe malingaliro awo. Mayendedwe olamulidwa, owongoka amathandizanso kulimbitsa kulumikizana kwamaganizidwe amthupi.

Zochita zapuma zimathandiza kuchepetsa zizindikilo zachisoni, malinga ndi kafukufuku wina. Mutha kuwona kuti yoga ndi yothandiza chifukwa zolimbitsa thupi zimapumira kupuma kwakanthawi.

Masitayelo a yoga

Mutha kudziwa ma yoga ena, monga kuyimirira kutsogolo, koma mitundu yosiyanasiyana ya yoga imasiyana mwachangu komanso momwe amafikira. Mutha kuwona mtundu wa yoga womwe umagwira bwino kwambiri situdiyo yakomweko kapena malo ammudzi. Masitudiyo ambiri amapereka kuchotsera kapena kukwezedwa kwa makasitomala oyamba.

Masitudiyo ena amatha kupereka masitayilo osiyanasiyana, monga Vinyasa mchipinda chotenthetsera, kapena anati yoga wapamlengalenga. Yoga wapamtunda imathandizidwa ndi yoga mlengalenga. Mumayesetsa kukhala ngati nyundo. Wophunzitsa wanu athe kukuwonetsani momwe mungasinthire thupi lanu pazovuta zomwe zingakhale zovuta kwa oyamba kumene.

Yoga imatha

Ma yoga asanas, kapena mayendedwe a yoga, amatha kuthandiza kuchepetsa zizindikilo zina. Mwachitsanzo, mungafune kuyesa dolphin, mlatho, kapena mwana wagalu wopitilira kupweteka kwakumbuyo.

Mtembo umakhala, momwe mumamasukiratu kumbuyo kwanu, ungathandize mavuto ogona. Kusowa tulo kumalumikizidwa ndi kukhumudwa. Kuti mumve malangizo, pitani pa pulogalamu ya Amanda Bisk ya "Sleep Better Stretch Guide" yomwe idalipo kale ku Australia. Ili ndi phunziro la kanema ndi chithunzi.

Pang'onopang'ono kuthana ndi zovuta zina monga kuyimilira kwa phewa kapena mutu wothandizidwa kumatha kukulitsa chidwi chanu. Ikhozanso kukhala njira yabwino yoyezera kusintha. Ngati mumakonda kuchita masewera olimbitsa thupi nokha komanso kunyumba, yesani makanema ophunzitsira a Yoga With Adriene, "Yoga For Depression."

Kodi zabwino ndi zoyipa za mankhwala a yoga ndi ziti?

Yoga imakwaniritsa zochiritsira zachikhalidwe, monga mankhwala ndi psychotherapy. Koma sikutanthauza kukhala chithandizo chokha.

Yoga ndi

• amakhala otetezeka mukamachita bwino
• Zothandiza kwa anthu omwe akufuna kukonza chidwi
• imapezeka mumitundu yambiri yamagulu onse

Yoga itha kukhala

• ndizovuta kwa oyamba kumene komanso anthu osinthasintha pang'ono
• Zosasangalatsa, kutengera mawonekedwe
• okwera mtengo, kutengera situdiyo

Tengera kwina

Kafukufuku akuwonetsa kuti mankhwala a yoga amatha kuthandizira kupsinjika, kuda nkhawa, komanso kukhumudwa. Yoga ndi masewera olimbitsa thupi omwe amaphatikiza kusinkhasinkha komanso kuwongolera, mayendedwe athupi. Kulimbikira kupuma kwambiri ndikutambasula thupi lanu ndikothandiza kuti muchepetse zipsinjo zakukhumudwa, monga zovuta zakugona, kupweteka, komanso kutaya mphamvu.

Ziribe kanthu mtundu wa yoga womwe mungasankhe, mutha kusintha mawonekedwe anu kuti agwirizane ndi gawo lanu.

Masitudiyo ambiri, zipatala, ndi malo amderalo amapereka makalasi a yoga. Koma yoga ikhoza kukhala yokwera mtengo, makamaka ngati mukufuna kuchita tsiku lililonse. Mwamwayi, makanema ambiri ophunzitsira amapezeka pa intaneti, monga pa YouTube, komanso kudzera pamapulogalamu.