Yoga don kiwon lafiya

Yoga aiki ne wanda ke haɗa jiki, numfashi, da tunani. Yana amfani da matsayin jiki, motsa jiki na numfashi, da tunani don inganta ƙoshin lafiya. Yoga ya haɓaka azaman aikin ruhaniya dubban shekaru da suka gabata. A yau, yawancin Yammacin Turai suna yin yoga don motsa jiki ko rage damuwa.

Yoga na iya inganta ƙimar lafiyar ku gaba ɗaya da haɓaka matsayin ku da sassauƙarku. Yana iya kuma:

• Rage hawan jini da bugun zuciya
• Taimaka maka ka shakata
• Inganta yarda da kai
• Rage damuwa
• Inganta tsarin ku
• Inganta natsuwa
• Taimaka maka bacci mafi kyau
• Taimako tare da narkewa

Kari akan haka, yin yoga yana iya taimakawa tare da yanayi masu zuwa:

• Tashin hankali
• Ciwon baya
• Bacin rai

Yoga yana da aminci ga yawancin mutane. Amma kuna iya buƙatar kauce wa wasu abubuwan motsa jiki ko gyaggyara halayen idan kun:

• Suna da ciki
• Yi hawan jini
• Yi glaucoma
• Yi sciatica

Tabbatar da gayawa malamin yoga idan kuna da ɗayan waɗannan halaye ko wata matsalar lafiya ko rauni. Kwararren malamin yoga zai iya taimaka maku don samo maganganun da zasu zama masu aminci a gare ku.

Akwai nau'ikan yoga ko nau'ikan daban-daban. Sun kasance daga m zuwa mafi tsanani. Wasu daga cikin shahararrun salon yoga sune:

• Ashtanga ko ikon yoga. Irin wannan yoga yana ba da aikin motsa jiki mai wuya. A cikin waɗannan darussan, da sauri kuna motsawa daga wannan yanayin zuwa wancan.
• Bikram ko yoga mai zafi. Kuna yin jerin 26 a cikin daki mai ɗumi zuwa 95 ° F zuwa 100 ° F (35 ° C zuwa 37.8 ° C). Burin shine a dumama da shimfida tsokoki, jijiyoyi, da jijiyoyi, da kuma tsarkake jiki ta zufa.
• Hatha yoga. Wannan wani lokacin lokaci ne na gama gari don yoga. Mafi sau da yawa ya haɗa da numfashi da matsayi.
• Hadewa. Wani nau'in yoga mai ladabi wanda zai iya haɗawa da motsa jiki na motsa jiki, raira waƙa, da tunani.
• Iyengar. Salo wanda yake sanya hankali sosai ga daidaituwar jiki. Hakanan zaka iya riƙe alamu don dogon lokaci.
• Kundalini. Jaddada tasirin numfashi akan yanayin aiki. Manufar ita ce a ba da kuzari a cikin ƙananan jiki don haka zai iya motsawa sama.
• Viniyoga. Wannan salon yana daidaita yanayin kowane mutum don buƙatarsa ​​da ƙwarewarsa, kuma yana daidaita numfashi da matsayi.

Nemi azuzuwan yoga a dakin motsa jiki na gida, cibiyar kiwon lafiya, ko gidan wasan motsa jiki na yoga. Idan kun kasance sababbi ga yoga, fara da ajin farawa. Yi magana da malamin kafin ajin kuma ka gaya musu game da duk wani rauni ko yanayin lafiyar da ka iya samu.

Kuna so ku tambaya game da horon malami da gogewa.Koyaya, yayin da yawancin malamai suka sami horo na yau da kullun, babu ingantattun shirye-shiryen horo na yoga. Zaɓi malami da kuke jin daɗin aiki tare wanda ba ya tura ku ta hanyoyin da ba ku da kwanciyar hankali.

Yawancin ajin yoga na ƙarshe daga mintuna 45 zuwa 90. Duk nau'ikan yoga sun haɗa da abubuwa uku masu mahimmanci:

• Numfashi. Mayar da hankali kan numfashinka wani muhimmin bangare ne na yoga. Malaminka na iya ba da umarni kan motsa jiki a lokacin karatun.
• Matsayi Matsayi na Yoga, ko matsayi, jerin ƙungiyoyi ne waɗanda ke taimakawa haɓaka ƙarfi, sassauƙa, da daidaito. Sun kasance cikin wahala daga kwance kwance a ƙasa zuwa mawuyacin daidaita daidaito.
• Tunani. Yoga azuzuwan yawanci suna ƙare tare da ɗan gajeren tunani. Wannan yana kwantar da hankali kuma yana taimaka maka ka shakata.

Duk da yake yoga gabaɗaya yana da aminci, har yanzu zaka iya cutar da kai idan kayi kuskuren kuskure ko tura kanka da nisa. Anan akwai wasu nasihu don kasancewa lafiya lokacin yin yoga.

• Idan kana da yanayin lafiya, yi magana da mai baka kiwon lafiya kafin fara yoga. Tambayi idan akwai wasu alamu da ya kamata ku guje wa.
• Fara a hankali kuma koya abubuwan yau da kullun kafin tura kanka da nisa.
• Zaɓi aji wanda ya dace da matakin ku. Idan bakada tabbas, to ka tambayi malami.
• Kar ka matsawa kanka fiye da yadda kake jin dadi. Idan ba za ku iya yin hoto ba, nemi malaminku don taimaka muku gyara shi.
• Yi tambayoyi idan ba ku da tabbacin yadda ake yin hoto.
• Ku zo da kwalbar ruwa ku sha ruwa da yawa. Wannan yana da mahimmanci a cikin yoga mai zafi.
• Sanya tufafi wanda zai baka damar motsawa kyauta.
• Saurari jikinka. Idan ka ji zafi ko gajiya, ka tsaya ka huta.

Dan majalisar Guerrera. Magungunan haɗin kai. A cikin: Rakel RE, Rakel DP, eds. Littafin karatun Magungunan Iyali. 9th ed. Philadelphia, PA: Elsevier Saunders; 2016: sura 12.

Gidan rediyon Hecht. Comarin, madadin, da kuma maganin haɗin kai. A cikin: Goldman L, Schafer AI, eds. Magungunan Goldman-Cecil. 26th ed. Philadelphia, PA: Elsevier; 2020: babi na 34.

National Center for Cikakken kuma Hadakar Lafiya website. Abubuwa 5 da yakamata ku sani game da yoga. nccih.nih.gov/health/tips/yoga. An sabunta Oktoba 30, 2020. An shiga 30 ga Oktoba, 2020.

National Center for Cikakken kuma Hadakar Lafiya website. Yoga: a cikin zurfin. nccih.nih.gov/health/yoga/introduction.htm. An sabunta Oktoba 30, 2020. An shiga 30 ga Oktoba, 2020.

• Motsa jiki da lafiyar jiki
• Jagora zuwa Matsayi mai kyau
• Gudanar da Ciwo na Rashin Magani