Ta yaya Yoga Mai Sadaukar da Raunin Jiki Zai Iya Taimakawa Masu Ceto Su Warke

Wadatacce

• Menene Yoga Mai Sadaukarwa?
• Ta Yaya kuke Aikin Yoga Mai Sadaukarwa?
• Yiwuwar Fa'idodin Yoga-Bayanin Raɗaɗi
• Yadda Ake Samun Darasi na Yoga Mai Ba da Labari ko Malami
• Bita don

Komai abin da ya faru (ko lokacin), fuskantar rauni na iya samun tasiri mai dorewa wanda zai tsoma baki cikin rayuwar yau da kullun. Kuma yayin da warkarwa zai iya taimakawa sauƙaƙe alamun bayyanar cututtuka (yawanci sakamakon rikicewar damuwa bayan tashin hankali) maganin ba ɗaya bane. Wasu waɗanda suka tsira daga rauni na iya samun nasara tare da ilimin halayyar ɗabi'a, yayin da wasu na iya samun wahalar somatic - nau'in nau'in cutar rauni wanda ke mai da hankali kan jiki - mafi taimako, a cewar Elizabeth Cohen, Ph.D., masanin ilimin halayyar ɗabi'a a New York City .

Hanya ɗaya da masu tsira za su iya shiga cikin abubuwan da ke damun su shine ta hanyar yoga da aka sanar da rauni. (Sauran misalai sun haɗa da yin zuzzurfan tunani da tai chi.) Aikin yana dogara ne akan ra'ayin cewa mutane suna riƙe da rauni a jikinsu, in ji Cohen. Ta ce "Don haka lokacin da wani abin tashin hankali ko ƙalubale ya faru, muna da yanayin halittar shiga faɗa ko gudu." Wannan shine lokacin da jikin ku ya cika da sinadarin hormones don mayar da martani ga barazanar da ake tsammani. Lokacin da haɗarin ya ƙare, tsarin jijiyoyin ku a hankali ya koma cikin kwanciyar hankali.

Melissa Renzi, MSW, LSW, ma'aikacin zamantakewa mai lasisi da kuma ƙwararren malamin yoga wanda ya horar da Yoga don Canja Trauma. ko da yake barazanar ba ta nan, jikin mutum har yanzu yana amsa haɗarin.

Kuma a nan ne yoga mai saurin kamuwa da cuta ke shigowa, kamar yadda "yana taimakawa motsawa wanda ke haifar da kuzarin da ba a narkar da shi ba ta hanyar tsarin jijiyoyin ku," in ji Cohen.

Menene Yoga Mai Sadaukarwa?

Akwai hanyoyi guda biyu daban-daban don yoga na tushen rauni: trauma-m yoga da rauni-sanarwa yoga. Kuma yayin da sharuɗɗan suka yi kama sosai - kuma galibi ana amfani da su a musayar - akwai muhimman bambance -bambance tsakanin su dangane da horar da malamai.

Sau da yawa, yoga mai jin rauni yana nufin wani takamaiman shirin da aka sani da Trauma Center Trauma-Sensitive Yoga (TCTSY) wanda aka haɓaka a Cibiyar Trauma a Brookline, Massachusetts - wanda shine ɓangare na Babban Cibiyar Cutar da Ciwon Ciki a Cibiyar Albarkatun Adalci. Wannan dabarar ita ce "sa baki na asibiti don hadaddun rauni ko na yau da kullun, cuta mai jurewa bayan tashin hankali (PTSD)," a cewar gidan yanar gizon Cibiyar.

Koyaya, ba duk azuzuwan yoga masu rauni ba, suna kan hanyar TCTSY. Don haka, gabaɗaya, yoga mai tausayawa musamman ga wanda ya sami rauni, ya kasance a cikin yanayin rashi mai rauni ko farmaki, cin zarafin yara, ko rauni na yau da kullun, kamar wanda zalunci na yau da kullun ya haifar, in ji Renzi. (Mai dangantaka: Yadda wariyar launin fata ke shafar lafiyar hankalin ku)

Yoga mai ba da labari game da rauni, a gefe guda, "yana ɗauka cewa kowa ya ɗanɗana wani matakin rauni ko babban damuwa na rayuwa," in ji Renzi. “Akwai wani abin da ba a sani ba a nan. Don haka, tsarin ya dogara kan wasu ƙa'idodi waɗanda ke goyan bayan yanayin aminci, tallafi, da rashin haɗin kai ga duk waɗanda ke tafiya ta ƙofar. ”

A halin yanzu, Marsha Banks-Harold, ƙwararren masanin ilimin yoga da malami wanda ya yi horo tare da TCTSY, ya ce za a iya amfani da yoga da aka sanar da rauni tare da yoga mai rauni ko kuma a matsayin cikakkiyar laima. Layin ƙasa: Babu wata ma'ana ɗaya ko kalma da aka yi amfani da ita don yoga da aka sanar da rauni. Don haka, saboda wannan labarin, za a yi amfani da yoga mai rauni-mai rauni da sanarwa-yoga.

Ta Yaya kuke Aikin Yoga Mai Sadaukarwa?

Yoga mai ba da labari ya dogara ne akan salon hatha na yoga, kuma karfafawa kan dabarar da ta dace ba ta da alaƙa da tsari da duk abin da ya shafi yadda mahalarta ke ji. Manufar wannan hanyar ita ce samar wa masu tsira wuri mai aminci don mai da hankali kan ikon na su Banks-Harold, wanda shi ne maigidan PIES Fitness Yoga Studio ya ce, don sanar da yanke shawara, ta yadda za su ƙarfafa fahimtar jikinsu da haɓaka haɓakar hukuma (abin da galibi cutarwa ke shafar su).

Yayin da azuzuwan yoga masu jin rauni na iya zama ba su bambanta da ajin ɗakin studio na yau da kullun ba, akwai wasu bambance-bambancen da za ku yi tsammani. Yawanci, azuzuwan yoga da aka sanar da rauni ba su da kiɗa, kyandirori, ko wasu abubuwan jan hankali.Manufar ita ce rage haɓakawa da kiyaye yanayi mai natsuwa ta hanyar ƙarami ko babu kiɗa, babu ƙamshi, fitilu masu kwantar da hankali, da masu koyar da murya mai taushi, in ji Renzi.

Wani bangare na yawancin darussan yoga da aka sanar da rauni shine rashin daidaitawar hannu. Ganin cewa ajin ku na yoga mai zafi duk game da ƙwarewar Half Moon ne, yoga mai tausayawa-musamman shirin TCTSY-yana game da sake haɗawa da jikin ku yayin da kuke motsawa.

Don ƙirƙirar yanayi mai aminci ga ɗalibai, tsarin ɗalibin yoga da aka sanar da rauni shima ana iya hasashen sa-kuma da niyyar haka, a cewar Alli Ewing, mai ba da taimako na TCTSY da mai ba da horo kuma wanda ya kafa Shirin Safe Space Yoga Project. "A matsayinmu na masu koyarwa, muna ƙoƙarin nunawa iri ɗaya; tsara aji a hanya ɗaya; don ƙirƙirar wannan akwati don 'sani,' yayin da tare da rauni akwai wannan babban ma'anar rashin sanin abin da zai faru a gaba," in ji Ewing .

Yiwuwar Fa'idodin Yoga-Bayanin Raɗaɗi

Zai iya haɓaka haɗin hankalin ku-jiki. Yoga yana mai da hankali kan haɓaka haɗin kai na jiki, wanda Cohen ya ce yana da mahimmanci ga waɗanda suka tsira su warke. "Hankali na iya son wani abu, amma har yanzu jiki na iya yin bracing a cikin sa ido," in ji ta. "Yana da mahimmanci don samun cikakkiyar warkarwa don ku haɗa da hankali da jiki."

Yana kwantar da tsarin juyayi. Da zarar kun shiga cikin wani yanayi mai matukar damuwa ko damuwa, zai iya zama da wuya ga tsarin ku na jin dadi (cibiyar kula da kulawa da damuwa) don komawa zuwa asali, a cewar Cohen. "Yoga yana kunna tsarin juyayi na parasympathetic," wanda ke gaya wa jikin ku kwantar da hankula, in ji ta.

Yana jaddada halin yanzu. Lokacin da kuka sami rauni ko wani abin damuwa, yana iya zama da wahala ku sanya tunanin ku a nan maimakon a madauki a baya ko ƙoƙarin sarrafa makoma - duka biyun na iya haɗa damuwa. "Muna mai da hankali sosai kan alakarmu da wannan lokacin. Muna kiransa 'wayar da kai,' don haka kewaya ikon lura da abubuwan jin daɗi a cikin jikin ku, ko lura da numfashin ku," in ji Ewing na fasahar yoga mai rauni.

Yana taimakawa dawo da hankali na sarrafawa. Renzi ya ce: "Lokacin da mutum ya sami rauni, karfin su na jurewa yana mamayewa, galibi yana barin su da rashin karfin gwiwa." "Yoga da aka sanar da rauni na iya tallafawa tunanin ƙarfafawa yayin da ɗalibai ke haɓaka dogaro da kai da dabarun jagoranci."

Yadda Ake Samun Darasi na Yoga Mai Ba da Labari ko Malami

Yawancin masu koyar da yoga waɗanda suka ƙware a cikin rauni a halin yanzu suna koyar da darussan masu zaman kansu da rukuni akan layi. Misali, TCTSY tana da tarin bayanai na TCTSY-masu ba da tabbaci na ƙwararru a duk faɗin duniya (eh, duniya) akan gidan yanar gizon su. Sauran ƙungiyoyin yoga irin su Yoga don Magunguna da Exhale zuwa Inhale suma suna yin nemo masu koyar da yoga masu rauni tare da kundayen adireshi na kan layi da jadawalin aji.

Wani ra'ayi shine don isa ga ɗakin yoga na gida don tambaya game da wanene, idan akwai wani, wanda za a iya horar da shi a cikin yoga da aka sanar da rauni. Kuna iya tambayar masu koyar da yoga Idan suna da takamaiman takaddun shaida, kamar TCTSY-F (takaddar mai ba da gudummawa shirin TCTSY na hukuma), TIYTT (Takaddar Horar da Malamin Yoga mai Ruwa-Ruwa daga Gidauniyar Tashi), ko TSRYTT (Yoga Mai Saukar da Hankali. Horon Malami kuma daga Rise Up Foundation). A madadin haka, zaku iya tambayar malamin wace irin horon da suke da ita musamman game da rauni kuma ku tabbata sun sami horo a cikin tsarin aiki kafin yin aiki tare da su.

Bita don