Mafi kyawun Yoga 8 da ke Motsawa don Mutane masu fama da asma

Wadatacce

• Shin yoga zai iya magance alamun asma?
• Yoga don gwadawa
• Darasi na numfashi
• 1. Shan iska mai laushi
• 2. Numfashin Diaphragmatic
• 3. Buteyko yana numfashi
• Asana yoga motsawa
• 4. Bridge Pose
• 5. Cobra Pose
• 6. Zaunar da kashin baya
• Pranayama yoga motsawa
• 7. Alternate hanci na numfashi
• 8. Numfashi mai nasara
• Sauran fa'idodin yoga
• Yaushe zaka yi magana da likitanka
• Layin kasa

Idan kana da asma, ba kai kaɗai bane. Kusan a duk duniya suna da wannan cuta ta rashin kumburi.

Yawanci, maganin asma ya ƙunshi magunguna da matakan kariya kamar guje wa abin da ke haifar da shi. Wasu sun ce yoga na iya taimakawa wajen magance alamomin asma.

Zuwa yau, yoga ba wani ɓangare bane na ingantaccen maganin asma. Amma yana yiwuwa yiwuwar yau da kullun, aikin kirki zai iya ba da taimako.

Bugu da ƙari, idan yoga ya inganta alamun ku, gaba ɗaya babu cutarwa a cikin aikata shi.

Karanta don koyo game da bincike na yanzu a bayan yoga da asma, tare da mafi kyawun yoga don gwadawa.

Shin yoga zai iya magance alamun asma?

Yoga galibi ana ba da shawarar don sarrafa alamun asma. Amma babu wata hanyar haɗi tsakanin yoga da taimakon asma.

A cikin, masu bincike sunyi nazarin nazarin 14 tare da duka mahalarta 824. Wadannan karatuttukan sun gwada tasirin yoga akan alamomi, aikin huhu, da ingancin rayuwa ga mutanen dake fama da asma.

Masu binciken sun sami ƙaramar shaida cewa yoga na iya taimakawa. Sun kammala cewa yoga ba za a iya ba da shawarar azaman magani na yau da kullun ba. Koyaya, zai iya taimakawa maganin yanzu, musamman idan yana taimaka wa mai cutar asma ya ji daɗi.

Sakamakon irin wannan ya samo. Masu bincike sunyi nazarin nazarin 15 game da yadda numfashi na yoga, matsayi, da tunani ke shafar alamun asma. Masu binciken sun sami shaidar matsakaiciya cewa yoga na iya samar da ƙananan fa'idodi.

Dangane da waɗannan sake dubawa, akwai ƙaramin tabbaci cewa yoga yana da tabbatacciyar fa'ida. Ana buƙatar manyan bita da karatu don fahimtar yadda yoga zai iya taimakawa asma, idan sam.

Amma idan kun kasance kuna kula da asma yadda yakamata, ba cutarwa gwada shi. Mutane da yawa da ke fama da asma suna ba da rahoton jin daɗi ta hanyar yin yoga. An ce yoga na iya taimakawa ta haɓaka haɓaka da buɗe tsokoki na kirji, wanda ke ƙarfafa numfashi mafi kyau.

Hakanan zai iya koya maka sarrafa numfashi da rage damuwa, abin da ke haifar da alamun asma.

Yoga don gwadawa

Lokacin ƙoƙarin waɗannan fasahohin yoga, adana mai shaƙar ceto kusa. Matsar da hankali da hankali.

Idan kun kasance sabon zuwa yoga, bincika likita tare da farko. Zasu iya bayanin yadda za ayi yoga.

Darasi na numfashi

An tsara darussan numfashi don taimaka maka samun ikon sarrafa numfashinka. Lokacin aikata su daidai, waɗannan dabarun na iya haɓaka numfashi mai tasiri.

1. Shan iska mai laushi

Shan numfashin lebe wata dabara ce da ke taimakawa karancin numfashi. Motsa jiki yana kawo ƙarin oxygen a cikin huhunka, wanda ke rage saurin numfashinka.

1. Zauna a kujera. Shakata wuyanka da kafaɗunka.
2. Shaka iska a hankali ta hancinka har zuwa adadin mutum biyu. Kiyaye bakinka yayi, kamar kana shirin busa kyandir.
3. Fitar da numfashi a hankali ta cikin lebenku har zuwa yawan 4. Saki dukkan iska daga huhu.
4. Maimaita har sai numfashin ku ya dawo daidai.

2. Numfashin Diaphragmatic

Idan kana da asma, dole ne jikinka yayi aiki tukuru don numfashi. Numfashin Diaphragmatic yana rage wannan ƙoƙari ta hanyar buɗe hanyoyin iska, ƙarfafa tsokoki na ciki, da haɓaka huhu da aikin zuciya. Wannan darasi na iya taimakawa wajen kwantar da cututtukan ashma.

1. Zauna a kujera ko ku kwanta a kan gado. Sanya hannunka daya akan cikinka domin jin motsin yana shiga da fita.
2. Shaka a hankali ta hancinka. Ya kamata ku ji ciki ya motsa, ya cika da iska kamar balan-balan.
3. Fitar da numfashi ta leɓunan da aka toka, sau biyu ko uku fiye da yadda kake shaƙar numfashi. Ciki yakamata ya motsa yayin da iska ke fita.

Yayin wannan motsa jikin, kirjinku ya kamata ya tsaya cak. Zaka iya sanya dayan hannunka akan kirjinka dan tabbatar da cewa baya motsi.

3. Buteyko yana numfashi

Kodayake ba a koyar da al'ada ba a matsayin wani ɓangare na aikin yoga, Buteyko numfashi saiti ne wanda zai iya taimakawa inganta alamun asma. Ga wata dabara guda wacce ake amfani da ita don kwantar da tari da shaka iska.

1. Aauki ƙaramin numfashi ka riƙe na dakika 3 zuwa 5. Maimaita sau da yawa.
2. Exhale ta hanci.
3. Cire hanci tare da manunin yatsa da babban yatsa.
4. Riƙe numfashin ka na dakika 3 zuwa 5.
5. Numfashi na dakika 10. Maimaita idan alamun ku na ci gaba.

Idan alamun ka basu inganta a cikin mintina 10 ba, ko kuma idan cutar asma ta tsananta, yi amfani da inhaler mai ceto.

Asana yoga motsawa

Wasu halayen yoga zasu iya taimakawa bayyanar cututtukan asma ta hanyar buɗe tsokokin kirjin ku. Kuna iya gwadawa:

4. Bridge Pose

Gadar ita ce hanyar yoga ta al'ada wacce ke buɗe kirjinku kuma tana ƙarfafa numfashi mai zurfi.

1. Kwanta a bayan ka. Sanya ƙafafunku kafada kusa, gwiwoyi sunkuya. Sanya hannayenku a ƙasa, dabino yana fuskantar ƙasa.
2. Shaka da motsa ƙashin ƙugu sama, kiyaye kafadu da kai tsaye. Auki deepan numfashi mai zurfi.
3. Sannu a hankali ka rage kwankwaso zuwa kasa.

5. Cobra Pose

Kamar Bridge Pose, Cobra Pose yana faɗaɗa tsokar ƙirjinku. Hakanan yana inganta yanayin jini, wanda ke tallafawa ingantaccen numfashi.

1. Fara kan ciki. Sanya tafin hannunka a ƙasa ƙasan kafaɗunka, yatsu a yalwace suna fuskantar gaba. Madaidaita ƙafafunku a bayanku, fadin faɗin hip.
2. Latsa duwawunku a cikin bene. Latsa cikin hannayenku ku ɗaga jikin ku na sama, ku sa kwatangwalo a natse. Juya kafadunku baya kuma rike gemunku a layi ɗaya da ƙasan don baya wuyanku ya zauna mai tsawo. Riƙe tsawon sakan 15 zuwa 30.
3. Asa jikinka na sama zuwa farawa.

6. Zaunar da kashin baya

Don shimfiɗa tsokoki na numfashi, gwada karkatarwa na kashin baya. Matsayin kuma yana shimfiɗa tsokoki na baya kuma yana rage tashin hankali a cikin jikin.

1. Tashi zaune kai tsaye kan kujera. Shuka ƙafafunku a ƙasa.
2. Juya jikinka zuwa dama, kafadu a layi daya. Sanya hannayenka a cinyar dama. Dakatar da numfashi 3 zuwa 5.
3. Komawa zuwa tsakiya. Maimaita a gefen hagu.

Pranayama yoga motsawa

Hakanan zaka iya fa'ida daga motsawar motsawar yoga. Wadannan dabarun za'a iya yin su da kansu ko kuma wani bangare na aikin yoga mai laushi.

7. Alternate hanci na numfashi

Sauran numfashin hancin hanci sanannen fasaha ne na yoga don saukaka damuwa. Hakanan zai iya rage karancin numfashi saboda asma.

1. Zauna a ƙasa ko gado, ƙafafun kafa. Exhale. Sanya babban yatsan hannunka na dama a hancin hancinka na dama. Sha iska ta hancin hagu.
2. Sanya yatsan hannunka na dama akan hancin hagu. Exhale ta hancin hancinka na dama.
3. Shaƙa ta hancin hancinka na dama, sannan ka rufe ta da babban yatsan hannunka na dama. Exhale ta cikin hancin hagu.
4. Maimaita kamar yadda ya cancanta.

8. Numfashi mai nasara

Nasarar nasara shine dabarun yoga wanda zai iya taimakawa inganta aikin huhu, musamman idan aka yi shi da numfashin diaphragmatic. Dabarar kuma ta haɗa da numfashin da ake ji, wanda ake tunanin zai inganta shakatawa.

1. Zauna tsayi, kafafu-ƙafa a ƙasa.
2. Shaka a hankali ta hancinka.
3. Fitar da numfashi a hankali ta cikin bakinku, ƙirƙirar sauti "aah"

Yayinda ka mallaki wannan numfashin, gwada fitar da ƙarfi da ƙarfi tare da ruɓaɓɓun leɓɓa. Fitar da numfashi ta hancinka yayin sakin numfashi mai karfi daga bayan makogwaronka.

Sauran fa'idodin yoga

Baya ga yiwuwar kawar da asma, yoga yana ba da fa'idodin kiwon lafiya da yawa. Wannan ya hada da fa'idodi na zahiri da na hankali, kamar su:

• mafi kyau numfashi
• inganta lafiyar zuciya da lafiyar jini
• ƙara fahimtar numfashi
• ingantaccen sassauci
• rangeara yawan motsi
• mafi daidaituwa
• inganta ƙarfin tsoka
• tsokoki masu narkewa
• kula da damuwa
• tashin hankali
• inganta mayar da hankali

Duk da yake zaku iya fuskantar wasu daga cikin waɗannan fa'idodin bayan zama ɗaya, yana da kyau kuyi yoga koyaushe. Aiki na yau da kullun zai taimaka muku koyaushe ku more waɗannan fa'idodin.

Yaushe zaka yi magana da likitanka

Kodayake yoga na iya bayar da ɗan saukin cutar asma, hanya mafi inganci don magance alamomin ku shine shan shan magunguna. Har ila yau, yana da mahimmanci don bin umarnin likitanku, musamman ma idan sun nemi ku guje wa wasu abubuwan da ke haifar da su. Kwararka na iya ba da jagora yayin binciken yau da kullun.

Hakanan ya kamata ku yi magana da likitanku idan kun sami:

• mummunan cutar asma, ko da tare da magani
• yawan tashin hankali (fiye da sau biyu a mako)
• damuwa alamun asma
• needara buƙatar amfani da inhaler mai cetonku

Dangane da alamunku, likitanku na iya ba da shawarar magani na dogon lokaci na yau da kullun azaman matakin kariya.

Layin kasa

Yoga ba daidaitaccen maganin asma bane. Koyaya, idan aka haɗu tare da magani da gyare-gyaren rayuwa, yana iya samun tasirin warkewa. Mabuɗin shine don tabbatar da asma ɗinka an riga an sarrafa kafin gwada yoga da sauran motsa jiki.

Kwararka na iya ƙayyade idan yoga ya dace maka. Lokacin koyon fasahohin numfashi ko motsawar yoga, tabbas ka shawarci kwararren masani game da asma. Ci gaba da shaƙar maganin ceton a kusa kuma yi kowane motsa jiki a hankali.