4 Yoga yana taimakawa don Ciwon Cutar cututtukan Osteoarthritis (OA)

Wadatacce

• 1. Dutse Matsayi
• 2. Jarumi II
• 3. Daure Angle
• 4. Ma'aikatan Pose
• Fa'idodin yoga don OA
• Nau'in yoga don gwadawa tare da OA
• Lineashin layi
• An Gwada sosai: Mai Saurin Yoga

Bayani

Mafi yawan nau'in cututtukan cututtukan zuciya ana kiransa osteoarthritis (OA). OA cuta ce ta haɗin gwiwa wacce lafiyayyen guringuntsi wanda ke kwantar da ƙasusuwa a mahaɗan ya karye ta lalacewa. Wannan na iya haifar da:

• taurin kai
• zafi
• kumburi
• iyakancewar motsi mai motsi

Abin farin ciki, canje-canje na rayuwa irin su yoga mai nunin an nuna don inganta alamun OA. Ayyukan yoga na gaba suna da laushi sosai, amma koyaushe ku sami yardar likitanku kafin fara kowane sabon tsarin motsa jiki.

1. Dutse Matsayi

1. Kawai tsaya tare da gefen manyan yatsunku na taɓawa (yatsunku na biyu ya zama a layi ɗaya kuma diddigenku ya ɗan rabe).
2. Iftaga ka yada yatsun ka, ka sake sanya su a kasa.
3. Don samun madaidaicin matsayi, zaku iya rawar baya da gaba ko gefe da gefe. Makasudin shine a daidaita ma'aunin ku daidai a kowane ƙafa. Tsaya tsayi tare da kashin baya na tsaka tsaki. Hannunku za su yi ƙasa a gefenku, dabino yana fuskantar waje.
4. Riƙe matsayin don minti 1, yayin tunawa da numfashi a ciki da waje.

2. Jarumi II

1. Daga matsayin da yake tsaye, taka ƙafafunka kusan ƙafa 4.
2. Iftaga hannunka zuwa gaba da baya (ba garesu ba) har sai sun yi daidai da ƙasa, kana tafin tafin hannunka ƙasa.
3. Tsaya ƙafarka ta dama ka juya ƙafarka ta hagu digiri 90 zuwa hagu, daidaita dunduniyarka.
4. Exhale da lanƙwasa gwiwa ta hagu a kan ƙafarka ta hagu. Shin shin dinki ya zama yana tsaye a kasa.
5. Miƙe hannunka a miƙe, kiyaye su a layi ɗaya zuwa bene.
6. Juya kan ka hagu ka kalli yatsun ka.
7. Riƙe wannan yanayin har zuwa minti 1, sannan juya ƙafafunku kuma maimaita a gefen hagu.

3. Daure Angle

1. Fara zama a ƙasa tare da miƙe ƙafafunku a gabanka.
2. Tanƙwara gwiwoyinka ka ja dunduniyar ka zuwa ga ƙashin ƙugu.
3. Sauke gwiwoyinku zuwa tarnaƙi, danna ƙasan ƙafafunku tare.
4. Sanya gefen ƙafafunku a ƙasa don kiyaye matsayin.

Shawarwarin shawara: Makasudin wannan shimfidawar Iyengar shine ya kawo dugaduganku kusa da ƙashin ƙugu ba tare da wahala ko zama mai wahala ba. Sanya gefen ƙafafunku a ƙasa don kiyaye matsayin. Kada ku tilasta gwiwoyinku zuwa ƙasa, zauna cikin annashuwa. Kuna iya riƙe wannan yanayin har zuwa minti 5.

4. Ma'aikatan Pose

Kamar Mountain Pose, wannan hanya ce mai sauƙi, amma fasaha tana da mahimmanci don kyakkyawan sakamako.

1. Zauna a ƙasa tare da ƙafafunku tare, kuma miƙa su a gabanka (yana iya taimakawa zama akan bargo don ɗaga ƙashin ƙugu).
2. Duba cewa kuna da daidaito daidai ta hanyar zama a bango. Abun wuyan kafaɗunku ya kamata ya taɓa bangon, amma ƙananan baya da baya na kanku kada su taɓa.
3. Tsayar da cinyar ka, danna su yayin juya su zuwa ga juna.
4. Lankwantar da idon sawunku yayin amfani da dugaduganku don latsawa.
5. Riƙe matsayi na aƙalla minti 1.

Fa'idodin yoga don OA

Duk da yake zaku iya tunanin yoga da farko azaman motsa jiki, karatu ya nuna fa'idar sa a sauƙaƙe alamun OA. Comparedaya ya kwatanta marasa lafiya da OA na hannaye waɗanda suka gwada dabarun yoga na makonni shida tare da marasa lafiya waɗanda ba su da yoga. Groupungiyar da suka yi yoga sun sami babban taimako a cikin taɗin haɗin gwiwa, zafi yayin aiki, da yatsan motsi.

Lokacin zaɓar mafi kyawun yoga don OA, kyakkyawan yatsan yatsa shine kiyaye shi a hankali. Dangane da Cibiyar Kula da Magunguna ta Johns Hopkins, aikin yoga mai laushi yana da mahimmanci ga mutanen da ke da kowane irin cututtukan zuciya, musamman ma lokacin da kuka fara farawa. Idan kuna da cututtukan zuciya, ya kamata ku guji yoga mai wahala, gami da Ashtanga yoga, Bikram yoga, da yoga mai ƙarfi (ko famfowar jiki), wanda ya haɗa yoga da sauran nau'ikan motsa jiki.

Nau'in yoga don gwadawa tare da OA

Gidauniyar Arthritis ta ba da shawarar nau'ikan yoga masu taushi don marasa lafiya na cututtukan zuciya:

• Iyengar: yana amfani da kayan tallafi da sauran tallafi don taimakawa samar da sauye-sauye na shirya kai. Inganci don taimakawa tare da OA na gwiwoyi.
• Anusara: yana mai da hankali kan atisaye mai ɗauke da hoto.
• Kripalu: ya fi mai da hankali kan tunani kuma ƙasa da daidaita jikin.
• Viniyoga: yana daidaita numfashi da motsi.
• Phoenix yana tashi: yana haɗuwa da sihiri na jiki tare da girmamawa ta magani.

Lineashin layi

Daga cikin kusan Amurkawa miliyan 50 da suka kamu da cututtukan zuciya, kimantawa cewa miliyan 27 suna da OA. Idan an gano ku ko wani da kuke ƙauna da OA, yoga na iya taimakawa sauƙaƙa zafi da taurin kai. Fara aikin yoga a hankali, kuma kiyaye shi a hankali. Tabbatar koyaushe dumama farko. Idan kana cikin shakku, yi magana da likitanka game da wane nau'in yoga wanda zai iya zama mafi kyau ga yanayinka na musamman, kuma ka nemi malami wanda yake da ƙwarewa wajen aiki tare da mutanen da suke da irin wannan alamun.

An Gwada sosai: Mai Saurin Yoga