IiPropati eziNzuzo zeYoga kuMzimba

intshayelelo

Xa abantu abaninzi bekhangela iindlela zokuphumla emva kwesehlo esibacinezelayo kubomi babo bemihla ngemihla, abantu abaninzi banengxaki inkqubo yokusebenza oko kubavumela ukuba basuse iingqondo zabo kubomi babo obuxakekileyo. Xa ufumana umthambo ofanelekileyo, kungcono ucinge ukuba wonke umntu wahlukile kwaye unamanqanaba awohlukileyo okuqina. Abantu abaninzi banokudibana nabo imiba engapheliyo ezibachaphazela ngokugqithisileyo nangeentlungu ezingaka emizimbeni yabo. Xa le miba ingapheliyo idibana nemisipha kunye neentlungu ezidibeneyo, inokwenza umzimba ungasebenzi kakuhle ngelixa unokubandakanyeka kwizinto zokusingqongileyo. I-Yoga ngumsebenzi onempembelelo ephantsi onceda imisipha yethoni, uphumle uxinzelelo emzimbeni, kwaye ugxile ekuphefumleni nzulu. Inqaku lanamhlanje lijonga izibonelelo zeyoga emzimbeni, indlela ukhathalelo lwe-chiropractic lusebenza kunyei-yoga, kunye nokuma kweyoga okwahlukileyo kunokunceda ukulawula imiba eyahlukeneyo engapheliyo. Sithumela izigulane kubaboneleli abaqinisekisiweyo abakhethekileyo kunyango lwe-musculoskelet ukunceda abantu abaninzi abaneengxaki ze-musculoskelet ezichaphazela imizimba yabo. Sikwakhokela izigulana zethu ngokubhekisa kubaboneleli bethu bezonyango abanxulumeneyo ngokusekelwe kuvavanyo lwabo xa kufanelekile. Sifumanisa ukuba imfundo sisisombululo sokubuza ababoneleli bethu imibuzo ecacileyo. UDkt Alex Jimenez DC unikezela ngolu lwazi njengenkonzo yemfundo kuphela. isikhanyeli

Iinzuzo zeYoga kuMzimba

Ngaba ujongene noxinzelelo olungapheliyo oluchaphazela umgangatho wobomi bakho? Ngaba ubusoloko ujongana nemiba yesinyi okanye yamathumbu rhoqo? Kuthekani ngokuziva ukuqina kwemisipha kumqolo wakho, intamo, amagxa, okanye imimandla ye-pelvic? Ezinye zezi mpawu ziyimiqondiso yokuba unomngcipheko wokuphuhlisa iingxaki ze-musculoskelet ezinxulumene neentlungu. Ukujongana nemiba ye-musculoskelet ehambelana neentlungu kunokwenza umntu azive ebuhlungu kwaye abe noxinzelelo oluchaphazela imizimba yabo. I-Yoga ngumsebenzi onempembelelo ephantsi engafaki uxinzelelo kumalungu kwaye iya kubonelela ngokuzilolonga komzimba ogcweleyo ngokomeleza kunye nokolula izihlunu ezibuthathaka. I-Yoga ineenzuzo ezininzi kubantu abaninzi abajongene noku kulandelayo:

• Ubuthakathaka obuthathaka
• Umqolo obuhlungu
• intlungu entanyeni
• Ubuhlungu bePelvic
• Iimpawu zeArthritis
• Imiba yeentliziyo
• Ukuxinzezeleka kwengxaki

Uphando lutyhila ukuba izinto zokusingqongileyo zibandakanyeka kwiintlungu ezingachazwanga ezingapheliyo kumqolo, ukuphazamiseka kwe-musculoskeletal okugqithisayo kubangela ukuba abantu abaninzi bazame ukufumana isiqabu. Abantu abaninzi bafaka i-yoga kuba iyiyo indlela ekhuselekileyo nesebenzayo ukunciphisa iintlobo ezahlukeneyo zomqolo, intamo, okanye iintlungu ze-pelvic ezibangela imiba emzimbeni. I-Yoga isebenzisa ukolula okuthambileyo kunye nokomeleza izihlunu ezibuthathaka, ezonzakeleyo ngelixa inyusa ukujikeleza kwegazi ukukhuthaza ukuphiliswa emzimbeni. 

 

Ukhathalelo lweChiropractic kunye neYoga

Xa abantu bejongene neemeko zempilo okanye ukulimala okuye kwachaphazela imizimba yabo, kunokubenza bazive bedidekile kwaye bacinge ukuba ukulimala kwabo kuthatha ngonaphakade ukuphilisa. Abantu abaninzi abaqondi ukuba ukubandakanya iinkqubo ze-yoga kubonelela ngezibonelelo zempilo ezintle ngelixa ujonga iziseko ezifanayo zokhathalelo lwe-chiropractic. Zombini ukhathalelo lwe-chiropractic kunye ne-yoga zibonelela ngeziphumo ezininzi eziluncedo kumzimba obuhlungu odinga ukolulwa okulungileyo kwaye ulungele umzimba ukuba uziphilise ngokwemvelo. Ukunyamekela kwe-Chiropractic kubandakanya ukunyanzeliswa komgogodla kumalungu omgogodla ngelixa ukunciphisa ukuvuvukala kunye nokomeleza imisipha ebuthathaka. I-Yoga ivumela umzimba ukuba wongeze ukuguquguquka kunye nokuqina, ukunciphisa uxinzelelo kunye noxinzelelo lwegazi, kwaye ibonelela ngengqondo engcono yokuphefumla kunye nokulinganisela.

---

I-Yoga Yeentlungu Ezingapheliyo-Ividiyo

Ngaba ukhe waziva ukuqina kwemisipha entanyeni yakho, ngasemva, okanye emzimbeni? Ngaba uziva udangele okanye uxinezeleke kakhulu kubomi bakho bemihla ngemihla? Ngaba uyafuna ukuphucula ibhalansi yakho? Ukuba ubukhe wahlangabezana nale miba ichaphazela umgangatho wobomi bakho, kutheni ungafaki i-yoga njengenxalenye yolawulo lwakho lokuzilolonga? Ividiyo engentla ibonisa ukuba i-yoga ibangela intlungu engapheliyo ichaphazela umzimba, kuquka intamo, umva, kunye nemimandla ye-pelvic. Uphando lutyhila ukuba i-yoga inokunceda ukukhulula iintlungu ezinzulu zentamo ngelixa iphucula ukukhubazeka komsebenzi okunxulumene nentlungu. I-Yoga ivumela izihlunu ukuba zingaphumli nje kuphela kodwa zomeleze nazo. I-Yoga inokunceda ekuphuculeni uluhlu lwentshukumo yomzimba ngokuphefumla nzulu kwaye inike ulwazi ngakumbi malunga nendlela umzimba obamba ngayo uxinzelelo kwiindawo umntu angakhange aqonde ukuba ubambelele kuzo.

---

I-Yoga ibeka imiba eyahlukeneyo

Xa umntu esenza i-yoga, baya kudlula iindlela ezahlukeneyo kwaye uziphinde rhoqo njengoko umzimba wazo uqala ukuqhelana neentshukumo. Oku kuvumela umzimba ukuba ucele umngeni kwaye unceda umntu ukuba agxile ngakumbi ekuphefumleni. Umzekelo omhle unokuba ngumntu othatha iklasi yeyoga ngenxa yokuhlangenwe nakho iintlungu zangasese. Ngokuhamba kwindawo nganye ye-yoga, abantu abaninzi abaphethwe ziintlungu ze-pelvic baya kunciphisa ukuqina kweentlungu ngelixa bephucula umgangatho wobomi babo. Apha ngezantsi kukho i-yoga enokuthi yenziwe nabani na ukunciphisa iintlungu ezinxulumene nomqolo, intamo, okanye i-pelvis.

KwiBridge Pose

• Lala ngomqolo
• Goba amadolo omabini ngelixa ubeka iinyawo emgangathweni kwi-hip-width ngaphandle
• Ingalo emacaleni iintende zijonge phantsi
• Cinezela iinyawo phantsi kwaye uphakamise izinqe njengoko uphefumla
• Ngenisa imilenze kunye neempundu 
• Bamba ukuphefumla oku-4-8 kwaye ukhuphe umoya ukuthoba isinqe ubuyele emhlabeni kancinci

 

Ubume beCobra

• Lala ngesisu izandla kufutshane nesifuba nje phantsi kwamagxa kunye neminwe ijonge phambili
• Gcina iingqiniba kufutshane emacaleni
• Cinezela izandla emgangathweni kwaye uphakamise kancinci intloko, isifuba kunye namagxa ngelixa ugoba kancinci iingqiniba ngokuphefumla.
• Khupha umoya ukuze ubuye umva kancinci kwaye uphumze intloko yakho

 

Ikati-Inkomo

• Yiba kuzo zonke ezine, izandla phantsi kwamagxa kunye namadolo phantsi kwezinqe (Cinga njengetafile)
• Ukuphefumlela ukuthoba umbilini wakho phantsi njengoko intloko yakho ijonge esibhakabhakeni
• Khupha umoya ngokucothayo ukuthoba isilevu sakho esifubeni njengoko ujikelisa umqolo wakho
• Qhubeka nentshukumo yolwelo ngomzuzu

 

Bend phambili

• Yiba kwindawo yokuma, kwaye iinyawo zikumgama we-hip kude
• Yandisa umzimba njengoko ungqiyame phambili ngelixa ugcina amadolo egobile
• Beka izandla kuyo nayiphi na imilenze, ibhloko yeyoga, okanye emgangathweni (Nantoni na eyenza ukuba ukhululeke)
• Gxotha isilevu esifubeni, uvumele intamo kunye nentloko ziphumle
• Gcoba ngobunono intloko yakho ecaleni ukuze unciphise ukuxinezeleka kwentamo nasemagxeni
• Goqa kancinci uye kwindawo yokuma uvumela iingalo kunye nentloko ibe zezokugqibela ukuphakama

 

I-Supine Spinal Twist

• Lala ngomqolo ngelixa amadolo akho egobile kwaye iinyawo zithe tyaba phantsi
• Yandisa iingalo ngaphandle kwecala kwaye ubeke iintende phantsi phantsi
• Njengoko uphefumlela umoya, phefumlela emathunjini nasemilenzeni engezantsi
• Ukuphefumlela phezulu ukuya ezantsi emadolweni kwicala lasekhohlo (Jonga ngendlela echaseneyo ukuze wolule kancinci intamo kunye nezihlunu zamagxa)
• Nikelani ingqalelo ukolulwa kwe-5 yokuphefumula kunye nokwandiswa kweemvakalelo kwiimbambo
• Buyisela amadolo phakathi kwaye uphinde ngakwesokudla

 

I-Child's Pose

• Hlala emva kwizithende ngamadolo kunye (Ukufumana inkxaso eyongezelelweyo, ungasebenzisa ingubo ephothiweyo phantsi kwamadolo akho)
• Gobela phambili kwaye uhambe izandla phambi kwakho
• Phumla ngobunono ibunzi lakho emgangathweni
• Gcina iingalo zolulelwe ngaphambili ngelixa ugxile ekunciphiseni uxinzelelo ngasemva njengoko umzimba ongasentla uwela emadolweni.
• Hlala kuloo ndawo kangangemizuzu emi-5

 

isiphelo

Ukubandakanya i-yoga njengenxalenye yolawulo lomthambo kuvumela umntu ukuba agxile ekuphefumleni ngokunzulu ngelixa ezolisa ingqondo. I-Yoga ngumsebenzi onempembelelo ephantsi onceda ukuqinisa izihlunu ezibuthathaka ezinxulumene neentlungu kunye nokudumba. I-Yoga ibonelela ngomsebenzi ogcweleyo womzimba onceda abantu abaninzi abajongene neentlungu ezingapheliyo. Ukusebenzisa i-yoga njengenxalenye yokuziqhelanisa yemihla ngemihla kunokunceda abantu bafunde ukuzola kwaye baziqhelanise nokuqaphela.

 

Ucaphulo

Busch, uFred. "IiNzuzo zokuPhilisa kwiYoga." Isihlwele, iMpilo yoMnqongo, nge-27 kaJanuwari 2004, www.spine-health.com/wellness/yoga-pilates-tai-chi/healing-benefits-yoga.

UCrow, uEdith Meszaros, et al. "Ukusebenza kwe-Iyengar Yoga ekuNyangeni uMnqonqo (Umva kunye neNtamo) Intlungu: Uphononongo olucwangcisiweyo." Ijenali yeHlabathi yeYoga, iMedknow Publications & Media Pvt Ltd, ngoJan. 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4278133/.

Li, Yunxia, ​​et al. "Iimpembelelo zeYoga kwiZigulana ezineNzululwazi eziNgapheliyo zeNtamo: Uphononongo oluCwangcisiweyo lwePrisma kunye nohlalutyo lweMeta." iyeza, Wolters Kluwer Health, Feb. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6407933/.

Saxena, Rahul, et al. "Iimpembelelo zoNgenelelo lwe-Yogic kumanqaku eentlungu kunye noMgangatho woBomi kubasetyhini abaneentlungu ezingapheliyo zePelvic." Ijenali yeHlabathi yeYoga, iMedknow Publications & Media Pvt Ltd, 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5225749/.

isikhanyeli