Fa'idodi 13 na Yoga Wanda Kimiyyar ke tallafawa

Wadatacce

• 1. Zai Iya Rage Damuwa
• 2. Yana Sauke Damuwa
• 3. Zai Iya Rage Kumburi
• 4. Zai Iya Inganta Lafiyar Zuciya
• 5. Inganta Ingancin Rayuwa
• 6. Iya Yaƙar Takaici
• 7. Zai Iya Rage Ciwon Mara
• 8. Zai Iya Inganta Ingancin Barci
• 9. Yana Inganta sassauci da Daidaitawa
• 10. Zai Iya Taimaka Inganta Numfashi
• 11. Zai Iya Sauke Migraines
• 12. Yana Inganta halaye masu kyau na cin abinci
• 13. Iya Increara ƙarfi
• Layin .asa
• An Gwada sosai: Mai Saurin Yoga

An samo asali daga kalmar Sanskrit "yuji," ma'ana karkiya ko haɗin kai, yoga tsohuwar al'ada ce da ke haɗa hankali da jiki ().

Ya haɗa da motsa jiki na numfashi, tunani da kuma zane wanda aka tsara don ƙarfafa shakatawa da rage damuwa.

Yin yoga yana cewa ya zo tare da fa'idodi da yawa don lafiyar hankali da ta jiki, kodayake ba duk waɗannan fa'idodin kimiyya ke tallafawa ba.

Wannan labarin yana duban fa'idodi 13 na tushen yoga.

1. Zai Iya Rage Damuwa

Yoga sananne ne saboda ikon saukake damuwa da inganta shakatawa.

A zahiri, karatuttukan karatu da yawa sun nuna cewa zai iya rage ɓoyon sinadarin cortisol, babban tashin hankali na hormone (,).

Studyaya daga cikin binciken ya nuna tasirin tasirin yoga akan damuwa ta hanyar bin mata 24 waɗanda suka ɗauki kansu a matsayin masu baƙin ciki.

Bayan shirin yoga na watanni uku, mata suna da ƙananan matakan cortisol. Hakanan suna da ƙananan matakan damuwa, damuwa, gajiya da damuwa ().

Wani binciken da aka yi game da mutane 131 yana da irin wannan sakamakon, yana nuna cewa makonni 10 na yoga ya taimaka rage damuwa da damuwa. Hakanan ya taimaka inganta ƙimar rayuwa da lafiyar hankali ().

Lokacin da aka yi amfani da ku shi kaɗai ko kuma tare da wasu hanyoyin rage damuwa, kamar tunani, yoga na iya zama wata hanya mai ƙarfi don kiyaye damuwa a cikin dubawa.

Takaitawa: Nazarin ya nuna cewa yoga na iya taimakawa sassauƙa damuwa da rage matakan matakan damuwa na hormone cortisol.

2. Yana Sauke Damuwa

Mutane da yawa sun fara yin yoga azaman hanya don jimre da damuwar.

Abin sha'awa shine, akwai ɗan binciken da ke nuna cewa yoga na iya taimakawa rage damuwa.

A cikin wani binciken, mata 34 da aka gano tare da rikicewar damuwa sun shiga azuzuwan yoga sau biyu a kowane mako na tsawon watanni biyu.

A ƙarshen binciken, waɗanda suka yi aikin yoga suna da ƙananan matakan damuwa fiye da rukunin masu kula ().

Wani binciken ya biyo bayan mata 64 da ke fama da cutar damuwa bayan tashin hankali (PTSD), wanda ke tattare da tsananin damuwa da tsoro biyo bayan fallasawa ga wani mummunan lamari.

Bayan makonni 10, matan da ke yin yoga sau ɗaya a mako-mako suna da ƙananan alamun PTSD. A zahiri, kashi 52% na mahalarta basu sake cika ka'idojin PTSD kwata-kwata ().

Ba a bayyana gaba ɗaya daidai yadda yoga zai iya rage alamun tashin hankali. Koyaya, yana jaddada mahimmancin kasancewa a wannan lokacin da samun kwanciyar hankali, wanda zai iya taimakawa magance damuwa.

Takaitawa: Yawancin karatu sun nuna cewa yin yoga na iya haifar da raguwar alamun alamun damuwa.

3. Zai Iya Rage Kumburi

Baya ga inganta lafiyar hankalinku, wasu nazarin suna ba da shawarar cewa yin yoga na iya rage kumburi kuma.

Kumburi amsawa ce ta rigakafi ta al'ada, amma ƙonewa na yau da kullun na iya taimakawa ga ci gaban cututtukan ƙwayoyin cuta, irin su cututtukan zuciya, ciwon sukari da kuma kansar ().

Nazarin 2015 ya raba mahalarta 218 zuwa rukuni biyu: waɗanda ke yin yoga a kai a kai da waɗanda ba sa yi. Dukkanin kungiyoyin biyu sun yi atisaye matsakaici kuma masu wahala don haifar da damuwa.

A ƙarshen binciken, mutanen da ke yin yoga suna da matakan ƙananan alamomin kumburi fiye da waɗanda ba su da ().

Hakanan, ƙaramin binciken 2014 ya nuna cewa makonni 12 na yoga sun rage alamomin kumburi a cikin waɗanda suka tsira da ciwon nono tare da ci gaba da gajiya ().

Kodayake ana buƙatar ƙarin bincike don tabbatar da fa'idodi masu amfani na yoga akan kumburi, waɗannan binciken sun nuna cewa yana iya taimakawa kariya daga wasu cututtukan da ke haifar da kumburi na yau da kullun.

Takaitawa: Wasu nazarin suna nuna cewa yoga na iya rage alamomin kumburi a cikin jiki kuma zai taimaka hana cututtukan pro-inflammatory.

4. Zai Iya Inganta Lafiyar Zuciya

Tun daga harba jini a cikin jiki zuwa samar da kyallen takarda tare da mahimman abubuwan gina jiki, lafiyar zuciyar ku abune mai mahimmanci ga lafiyar gaba ɗaya.

Nazarin ya nuna cewa yoga na iya taimakawa inganta lafiyar zuciya da kuma rage abubuwa da dama da ke haifar da cututtukan zuciya.

Studyaya daga cikin binciken ya gano cewa mahalarta sama da shekaru 40 waɗanda ke yin yoga tsawon shekaru biyar suna da ƙananan jini da bugun jini fiye da waɗanda ba su da ().

Hawan jini yana daya daga cikin abubuwan da ke haifar da matsalolin zuciya, kamar ciwon zuciya da bugun jini. Rage karfin jininka na iya taimakawa wajen rage barazanar wadannan matsalolin ().

Wasu bincike kuma sun nuna cewa hada yoga a cikin rayuwa mai kyau na iya taimakawa jinkirin ci gaban cututtukan zuciya.

Nazarin ya bi marasa lafiya 113 da ke fama da cututtukan zuciya, yana kallon tasirin canjin rayuwa wanda ya haɗa da shekara ɗaya na horon yoga haɗe da sauye-sauyen abinci da kuma kula da damuwa.

Mahalarta sun ga raguwar kashi 23% a cikin duka cholesterol da kuma raguwar 26% cikin “mummunan” ƙwayar LDL. Bugu da ƙari, ci gaban cututtukan zuciya ya tsaya a cikin 47% na marasa lafiya ().

Babu tabbas game da irin rawar da yoga zata iya samu da wasu abubuwan kamar abinci. Duk da haka yana iya rage girman damuwa, ɗayan manyan masu ba da gudummawa ga cututtukan zuciya ().

Takaitawa: Kai kadai ko a hade tare da rayuwa mai kyau, yoga na iya taimakawa rage abubuwan haɗarin cututtukan zuciya.

5. Inganta Ingancin Rayuwa

Yoga yana ƙara zama ruwan dare gama gari don inganta rayuwar ɗalibai da yawa.

A cikin binciken daya, an sanya tsofaffi 135 zuwa watanni shida na yoga, tafiya ko ƙungiyar kulawa. Yin yoga ya inganta ingantaccen rayuwa, da yanayi da gajiya, idan aka kwatanta da sauran ƙungiyoyi ().

Sauran nazarin sun kalli yadda yoga zai iya inganta rayuwar rayuwa da kuma rage alamomin marasa lafiya da cutar kansa.

Studyaya daga cikin binciken ya bi matan da ke fama da cutar sankarar mama da ke shan magani. Yoga ya rage alamun bayyanar cutar sankara, kamar tashin zuciya da amai, yayin da inganta ingantaccen rayuwa ().

Wani bincike makamancin wannan ya kalli yadda makonni takwas na yoga suka shafi mata masu cutar kansa. A ƙarshen binciken, matan ba su da ciwo da gajiya tare da haɓaka cikin matakan kuzari, karɓa da annashuwa ().

Sauran nazarin sun gano cewa yoga na iya taimakawa inganta haɓakar bacci, haɓaka ƙoshin lafiya na ruhaniya, haɓaka aikin zamantakewa da rage alamun alamun damuwa da damuwa a cikin marasa lafiya da ciwon daji (,).

Takaitawa: Wasu nazarin suna nuna cewa yoga na iya haɓaka ƙimar rayuwa kuma ana iya amfani dashi azaman maganin haɓaka don wasu yanayi.

6. Iya Yaƙar Takaici

Wasu nazarin suna nuna cewa yoga na iya samun sakamako mai tsaurin ra'ayi kuma zai iya taimakawa rage alamun alamun rashin ciki.

Wannan na iya kasancewa saboda yoga na iya rage matakan cortisol, wani tashin hankali na hormone wanda ke tasiri cikin matakan serotonin, mai gabatar da kwayar cutar da ke hade da baƙin ciki ().

A cikin binciken daya, mahalarta a cikin shirin shaye-shaye sun aiwatar da Sudarshan Kriya, wani nau'in yoga wanda ke mai da hankali kan numfashi mai motsa jiki.

Bayan makonni biyu, mahalarta ba su da alamun alamun rashin ƙarfi da ƙananan matakan cortisol. Hakanan suna da ƙananan matakan ACTH, hormone mai ɗaukar nauyin sakewar cortisol ().

Sauran karatun suna da irin wannan sakamakon, yana nuna alaƙa tsakanin aikin yoga da rage alamun alamun damuwa (,).

Bisa ga waɗannan sakamakon, yoga na iya taimakawa yaƙi da baƙin ciki, shi kaɗai ko a hade tare da hanyoyin gargajiya na magani.

Takaitawa: Karatuttuka da yawa sun gano cewa yoga na iya rage alamun alamun ɓacin rai ta hanyar tasirin samar da homonin damuwa cikin jiki.

7. Zai Iya Rage Ciwon Mara

Jin zafi mai ɗorewa matsala ce da ke ci gaba da shafar miliyoyin mutane kuma tana da abubuwan da ke iya haifar da ita, daga rauni zuwa cututtukan zuciya.

Akwai tsarin bincike mai girma wanda ke nuna cewa yin yoga zai iya taimakawa rage nau'ikan ciwo mai yawa.

A cikin binciken daya, mutane 42 tare da cututtukan rami na carpal ko dai sun sami wuyan hannu ko sun yi yoga tsawon makonni takwas.

A karshen karatun, an gano yoga ya zama mafi tasiri wajen rage ciwo da inganta karfin riko sama da tsintsiyar wuyan hannu ().

Wani binciken a cikin 2005 ya nuna cewa yoga na iya taimakawa rage zafi da haɓaka aikin jiki a cikin mahalarta tare da osteoarthritis na gwiwoyi ().

Kodayake ana buƙatar ƙarin bincike, haɗa yoga a cikin ayyukan yau da kullun na iya zama da amfani ga waɗanda ke fama da ciwo mai tsanani.

Takaitawa: Yoga na iya taimakawa rage yawan ciwo na yau da kullun a cikin yanayi kamar cututtukan rami na carpal da osteoarthritis.

8. Zai Iya Inganta Ingancin Barci

Rashin ingancin bacci yana da alaƙa da kiba, hawan jini da baƙin ciki, a tsakanin sauran cuta (,,).

Karatun ya nuna cewa hada yoga a cikin aikinka na yau da kullun na iya taimakawa inganta ingantaccen bacci.

A cikin nazarin na 2005, an sanya marasa lafiya tsofaffi 69 ko dai suyi yoga, ɗauki shirye-shiryen ganye ko kasancewa ɓangare na rukunin sarrafawa.

Yogaungiyar yoga sun yi barci da sauri, sun yi bacci mai tsayi kuma sun sami hutawa sosai da safe fiye da sauran ƙungiyoyin ().

Wani binciken ya kalli tasirin yoga akan bacci a cikin marasa lafiya masu cutar lymphoma. Sun gano cewa yana rage rikicewar bacci, inganta ingancin bacci da tsawan lokaci da kuma rage bukatar magungunan bacci ().

Kodayake yadda yake aiki ba a bayyane yake ba, yoga an nuna shi don ƙara ɓoyewar melatonin, wani hormone wanda ke daidaita bacci da farkawa ().

Hakanan Yoga yana da tasiri mai tasiri akan damuwa, damuwa, ciwo mai ɗorewa da damuwa - duk masu ba da gudummawa don matsalolin bacci.

Takaitawa: Yoga na iya taimakawa haɓaka ingancin bacci saboda tasirin sa akan melatonin da kuma tasirin sa akan masu ba da gudummawa na yau da kullun ga matsalolin bacci.

9. Yana Inganta sassauci da Daidaitawa

Mutane da yawa suna ƙara yoga a cikin aikin motsa jiki don haɓaka sassauƙa da daidaitawa.

Akwai babban bincike wanda ke tallafawa wannan fa'idar, yana nuna cewa zai iya inganta aiki ta hanyar amfani da takamaiman maganganu waɗanda ke nufin sassauƙa da daidaito.

Wani binciken da aka yi kwanan nan ya kalli tasirin makonni 10 na yoga ga 'yan wasan kwaleji maza 26. Yin yoga ya haɓaka matakan da yawa na sassauƙa da daidaito, idan aka kwatanta da ƙungiyar kulawa ().

Wani binciken kuma ya sanya tsoffin mahalarta guda 66 kodai suna yin yoga ko kuma masu iya motsa jiki, wani nau'in motsa jiki na motsa jiki.

Bayan shekara guda, jimlar sassauƙan ƙungiyar yoga ta ninka da kusan sau huɗu na ƙungiyar calisthenics ().

Nazarin na 2013 ya kuma gano cewa yin yoga zai iya taimakawa inganta daidaito da motsi a cikin tsofaffi ().

Yin aikin mintuna 15-30 na yoga a kowace rana na iya haifar da babban canji ga waɗanda ke neman haɓaka haɓaka ta ƙaruwa da daidaitawa.

Takaitawa: Bincike ya nuna cewa yin yoga na iya taimakawa haɓaka daidaituwa da haɓaka sassauƙa.

10. Zai Iya Taimaka Inganta Numfashi

Pranayama, ko numfashi na yogic, aiki ne a yoga wanda ke mai da hankali kan sarrafa numfashi ta hanyar motsa jiki da dabaru.

Yawancin nau'ikan yoga suna haɗa waɗannan motsa jiki, kuma yawancin karatu sun gano cewa yin yoga na iya taimakawa inganta numfashi.

A cikin wani binciken dayayi, daliban kwaleji 287 sun dauki darasi na tsawon sati 15 inda aka koyar dasu yanayin motsa jiki da motsa jiki. A ƙarshen binciken, suna da ƙaruwa mai mahimmanci a cikin ƙarfin aiki ().

Capacityarfin aiki mai mahimmanci gwargwadon matsakaicin adadin iska da za'a iya fitarwa daga huhu. Yana da mahimmanci musamman ga waɗanda ke da cutar huhu, matsalolin zuciya da asma.

Wani binciken a cikin 2009 ya gano cewa yin aikin yogic numfashi ya inganta bayyanar cututtuka da huhu a cikin marasa lafiya da cutar asma mai saurin zuwa-(matsakaici).

Inganta numfashi na iya taimakawa wajen ƙarfafa juriya, inganta aiki da kiyaye huhunka da zuciyarka cikin koshin lafiya.

Takaitawa: Yoga ya ƙunshi motsa jiki da yawa, wanda zai iya taimakawa inganta numfashi da huhu.

11. Zai Iya Sauke Migraines

Migraines mummunan ciwon kai ne wanda ke shafar kimanin 1 daga 7 Amurkawa kowace shekara ().

A al'ada, ana kula da ƙaura tare da magunguna don sauƙaƙe da sarrafa alamun.

Koyaya, ƙarin shaida yana nuna cewa yoga na iya zama maganin haɗin gwiwa mai amfani don taimakawa rage yawan ƙaura.

Nazarin 2007 ya raba marasa lafiya 72 tare da ƙaura zuwa cikin koyon maganin yoga ko ƙungiyar kula da kai har tsawon watanni uku. Yin yoga ya haifar da raguwa cikin tsananin ciwon kai, mita da zafi idan aka kwatanta da ƙungiyar kulawa da kai ().

Wani binciken ya kula da marasa lafiya 60 tare da ƙaura ta amfani da kulawa ta al'ada tare da ko ba tare da yoga ba. Yin yoga ya haifar da raguwar saurin ciwon kai da kuma ƙarfi fiye da kulawa ta al'ada kaɗai ().

Masu binciken sun ba da shawarar cewa yin yoga na iya taimakawa wajen haifar da jijiyoyin mara, wanda aka nuna yana da tasiri a saukake kan kaura ().

Takaitawa: Karatun ya nuna cewa yoga na iya tayar da jijiyoyin mara da rage kaifin ƙaura da yawan su, shi kaɗai ko a haɗe tare da kulawa ta al'ada.

12. Yana Inganta halaye masu kyau na cin abinci

Cin hankali, wanda kuma aka sani da azanci shine cin abinci, ra'ayi ne da ke ƙarfafa kasancewa a lokacin yayin cin abinci.

Game da kulawa ne da dandano, kamshi da yanayin abincinka da lura da duk wani tunani, jin ko kuma jin dadi yayin cin abincin.

Wannan aikin an nuna shi don haɓaka halaye na ƙoshin lafiya wanda ke taimakawa sarrafa ƙarancin jini, ƙara ƙimar nauyi da kuma magance rikicewar halayen cin abinci (,,).

Saboda yoga yana sanya irin wannan girmamawa akan hankali, wasu nazarin suna nuna cewa za'a iya amfani dashi don ƙarfafa halaye masu kyau na cin abinci.

Studyaya daga cikin binciken ya sanya yoga a cikin shirin kula da rashin lafiya na rashin abinci tare da marasa lafiya 54, gano cewa yoga ya taimaka rage duka alamun alamun rashin cin abinci da damuwa da abinci ().

Wani karamin binciken ya kalli yadda yoga ya shafi alamun cutar cin abinci mai yawa, cuta da ke tattare da yawan almubazzaranci da jin gazawar iko.

An gano Yoga don haifar da raguwa a lokuttan cin abinci mai yawa, haɓaka aiki na jiki da ƙaramin rage nauyi ().

Ga waɗanda ke tare da ba tare da rikicewar halayen cin abinci ba, yin aiki da hankali ta hanyar yoga na iya taimakawa cikin haɓaka halaye masu ƙoshin lafiya.

Takaitawa: Yoga yana ƙarfafa hankali, wanda ana iya amfani dashi don taimakawa inganta ci da hankali da kuma halaye masu kyau na cin abinci.

13. Iya Increara ƙarfi

Baya ga haɓaka sassauƙa, yoga babban ƙari ne ga tsarin motsa jiki don fa'idodin ginin sa.

A zahiri, akwai takamaiman matsayi a cikin yoga waɗanda aka tsara don ƙara ƙarfi da gina tsoka.

A cikin binciken daya, manya 79 sun gudanar da zagayowar 24 na gaisuwa ta rana - jerin maganganun kafa sau da yawa ana amfani dasu azaman ɗumi - kwana shida a mako don sati 24.

Sun sami babban ƙaruwa cikin ƙarfin jiki na sama, juriya da raunin nauyi. Mata suna da ragin kashi mai ƙima, haka kuma ().

Nazarin 2015 yana da irin wannan binciken, yana nuna cewa makonni 12 na aiki ya haifar da haɓaka cikin juriya, ƙarfi da sassauci a cikin mahalarta 173 ().

Dangane da waɗannan binciken, yin yoga na iya zama hanya mai tasiri don haɓaka ƙarfi da juriya, musamman idan aka yi amfani da shi tare da aikin motsa jiki na yau da kullun.

Takaitawa: Wasu nazarin suna nuna cewa yoga na iya haifar da ƙaruwa da ƙarfi, juriya da sassauci.

Layin .asa

Maimaita karatu da yawa sun tabbatar da fa'idodi da yawa na yoga.

Haɗa shi cikin aikinku na yau da kullun na iya taimakawa haɓaka lafiyar ku, ƙara ƙarfi da sassauci da rage alamun alamun damuwa, damuwa da damuwa.

Neman lokaci don motsa jiki yoga kawai fewan lokuta a kowane mako na iya isa don yin sanannen bambanci idan ya zo ga lafiyar ku.

An Gwada sosai: Mai Saurin Yoga