Ujongene Nokunciphisa Iingxaki Zakho Zomzimba
Ukuba uke wafumana iimpawu ze-IBS ephazamisayo , uyazi ukuba i-gas, ukuqhaqhaqhaqhaqhaqha, ukuqhawulwa, kunye nehudo, akumnandi ukuzijongana. Uyazi ukuba uya kuzama malunga nantoni na ukulawula iimpawu zakho.
Iindaba ezilungileyo kukuba, i-yoga ibonakala iyindlela elula yokunceda ukulawula iimpawu ngokwemvelo , kwaye ngelixa kungadingeki ithathelwe ingonyango ye-IBS, ngokuqinisekileyo ayilimazi ukuzama i-yoga poses ekuncedeni ukuphucula iimpawu ze-IBS. Ukuze uqalise ekhaya, zama ezi zilandelayo zithoba ze-yoga.
I-Knee Alternate to Nose Pose
Xa uvakalelwa kukuba ungeyonto, phawula umgca ngomgca ongezantsi kwipumlo, oko, ngokutsho kukaKatrina Love Senn, uMfundisi we-Yoga woMhlaba kunye nomlobi, uyaziwa nangokuthi i-wind-relief relief pose. "Inceda ekunciphiseni igesi kunye nokuqhaqhabalalisa, kunye nokuqinisa kunye neentsimbi zesisu," esho.
Ngenhlanhla, ngumsebenzi olula kwaye ufinyeleleke kuwo wonke umntu. Uxoxe emhlane wakho kumatshini akho, imilenze yakho yongezwa. Dweba idolo lakho lokunene ukuya esifubeni sakho, kwaye sebenzisa iingalo zakho ukuze uyisondeza kumzimba wakho. Thatha intuthuko eninzi apha phambi kokuba ukhulule umlenze wakho phantsi uze uphinde uphinde ulandele ngaphesheya. Gcwalisa ezintathu ukuya ezintlanu zihamba ngomlenze.
Isikebhe
Ukubetha i-blot exhaphake kakhulu ne-IBS, isiqhekeza sinokukunceda. "Le nto inceda ukubandakanya ingundoqo yakho, ukuthambisa kunye nokuqinisa isisu," kusho u-Alex Samet, ootitshala ababhalise i-Yoga Teacher onguchwepheshe kwi-vinyasa yoga. "Le nto ifanelekileyo yokuphelisa isisu esiswini."
Ukuba awuqhelekanga nge-pose, iSamet inikeza ezi nyathelo zokumisela ngokuchanekileyo:
- Hlala ubude ngamadolo akho, iinyawo zakho zihlala phantsi. Idwala emva kwaye uguqule ubunzima bakho ukuze uhlale "uhlale emathambo," ukuphakamisa iinyawo zakho ukusuka phantsi njengoko wenzayo.
- Yenza iintende zakho emathangeni akho, uphakamise uze uvule ngesifuba sakho. Gxobhoza amathanga akho kwiintendelezo zakho ukuze uphakame umncinci omncinci.
- Ukudlala nge-balance yakho, faka iingalo zakho kunye nomzimba wakho kule ndawo. Ukuba ufumanisa ukuba uguqulwe ngaphaya kwe-back back (ukuzingela phambili), buyela kwindawo yokuqala.
- Ukuze usebenze ngakumbi kwinqanaba lakho, gcina imilenze yakho kunye kwaye uqale ngokukhawuleza ukuyiqondisa. Qinisekisa ukuba awuyikuvala amadolo akho. Ukuba awukwazi ukulungisa imilenze yakho ngaphandle kokulahlekelwa ibhalansi yakho, ungakhathazeki-gcina amadolo akho
Ukuphefumula ngokuchukumisayo njengoko ubambelela, ukugxila ekugcineni isisu sakho. Gcina ixesha elide njengoko unako ngokuhamba kakuhle kunye nokulinganisela, uze ukhulule iinyawo zakho phantsi. Phinda kathathu ukuya kumahlanu.
Ukunyuka kwamaKhente kwiChest
Amadolo esifuba esifubeni, eyaziwa nangokuthi "tuck pose," yinto enye enokukhetha xa uziva unqabile okanye unqabile. "Le nto ishukumisayo ijolise kwiindawo zesisu kunye nezitho zokutya. Ikunceda ukuphulukiswa kwangaphakathi kuyo yonke indawo yesisu ngokukhuthaza indlela yokugaya ukutya ukukhulula nokukhululeka ngokupheleleyo," kusho uSenn.
Lie uhlambele kumatshini akho, umva wakho ophantsi udibene nomgangatho, intamo yakho ikhululekile. Gcina amabini ngamadolo uze uwafake kwi-esifubeni sakho, usebenzisa izandla zakho ukuze udonse amadolo eduze kwesiqu sakho. Ngelixa ukhululekile, uthathe umoya ophefumlelweyo, ngoko xa uphumelela, qinqa isisu sakho uze ulandele amahlombe akho emhlabathini, ulungele intloko yakho emadolweni. Bamba inani lamathathu, uze ukhulule intloko kunye namahlombe abuyele phantsi. Qhubeka ngokulandelelana kathathu ukuya kumahlanu.
I-Wide-Legged Forward Bend C
Ukuba ufumana intlungu yegesi ehambelana noxinzelelo, uSamet ubonisa ukugoba okuphambili kwilenze njengendlela yokunciphisa ukuxhatshazwa xa "ucaza isisu sakho ukuze uncede ukuhambisa izinto kunye."
Ukwenza umsebenzo, umele ubude kunye neenyawo zakho ububanzi kunokuba umgama ube kude, amaqatha akho ekhomba ngaphandle. Lace iminwe yakho ndawonye emva kwakho. Thatha ukuphefumula okukhulu ukuze uzilungiselele, ngoko xa uhamba, uphume phambili ukusuka ezinqeni, udwebe iingalo zakho emva kwakho, usebenzisa intshukumo yakho ukukunceda ukukhokela intloko yakho kufuphi nomatshini.
Thatha ukuphefumula ezininzi, uzama ukukhulula umzimba wakho kufuphi nomtya kunye nokukhupha, emva koko xa ulungele ukukhulula i-pose, u-inhale, cindezela ngokusebenzisa iibhola zeenyawo zakho, njengoko uSamet uthi, "zizame ukuze ume . " Ukuyikhupha, uphinde uphinde usebenzise okuphindwe kabini.
I-Cat-Cow Pose
Ukulandelana kwenkomo yenkomo kuluhlu olufuneka lufakwe kwizinto eziqhelekileyo zokuzinyamekela. "Yenzani ndawonye, le miyimba emibili ye-yoga ibangela ukuba ihlaziye ngaphakathi ngaphakathi kwindlela yokugaya kunye nomqolo womgcini, ukuxhasa nokuxhasa impilo kunye nokusebenza kakuhle," kusho uSenn. Ngoko ke, xa ubhekene nokugqithiswa kwe-IBS, kungase kube yinto yokubetha ipakethe yenkomo encinane yenkomo.
Qala kwisithuba esiphambili setafile ukuze uguqe ngamadolo nezandla. Khangela ukuqinisekisa ukuba iintende zakho zihambelana phantsi kwamagxa akho, amadolo akho phantsi kweenyawo zakho. Kwi-inhale, jonga phezulu kwiplantshi, ucinezela ngeentendelezo zakho njengoko uvula ngaphakathi sakho esifubeni, ngokukhawuleza ugxininise iinqumlo zakho ngokubhekiselele kwisithambiso, ucacisa ngokuhlala kwamathambo. Le nkomo ikhona.
Kwiphepha lakho elizayo, ujikeleze amahlombe akho phambili, ukhulule intloko yakho phakathi kweengalo zakho njengoko ubeka i-pelvis yakho phantsi, ulula ngokunyanyisa umlenze wakho. Le nkatha ibeka.
Qhubekani ukutshintsha phakathi kwenkomo nekati kunye ne-inhale kunye ne-exhale. Yenza ubuncinane ukulandelana kwamathathu ukuya ezintlanu.
Namahlombe Bemi
Ukuba unayo i- IBS-D , okanye isifo sohudo, ukuma kwegxina kungabangela. "Ukubeka apho isisu sitshintshiswa khona kunciphisa ukuhamba kwamathumbu kwaye kukukhuthaza ukuxutywa kwamanzi," kusho uSamet.
Kuyinto intshukumo ehamba phambili, ngoko ke ukuba awukwazi ukwenza umxhelo, jonga umlimi olula, kunye namadolo akho entle. I-Samet inikeza ezi ngcebiso malunga nokwenza uvavanyo ngokuchanekileyo:
- Thetha emhlane wakho kwaye uguqe ngamadolo, iinyawo zakho zihlala phantsi phantsi. Ngomnene ukhawule imilenze yakho phezulu, okanye ukuba ungumqali, pha kamisa iinyawo zakho ukusuka phantsi ukuze imilenze yakho engaphantsi ifanelane nomhlaba. Sebenzisa i-abs yakho ukuba uqhube i-pelvis yakho kwaye ungaphumi kumgangatho njengoko ubeka amadolo akho entloko yakho. Sebenzisa izandla zakho xa ufuna ukukunceda ukukhokela ukuhamba.
- Yenza izandla zakho kumqolo wakho osezantsi, ngeminwe yakho ekhomba phezulu, iingalo zakho ezingaphezulu kunye neengqungquthela ezichaphazela umhlaba. Kwixesha lakho elizayo, qalisa ukuphakamisa imilenze (kunye, okanye enye ngelo xesha), ngoko iyakwandiswa kwaye ilandelelwe phantsi. Thatha uchungechunge lokuphefumula okuchukumisayo, kwaye kwi-each inhale, zama ukuhambisa iindlovu zakho ngokusondeza kunye ukuxhasa inkxaso yakho ephantsi njengoko uphakamisa imilenze yakho phezulu.
Xa ulungele ukukhulula i-pose, buyela ekulimeni okanye ukulima lula, kunye neenyawo zakho zehla emva kwekhanda lakho, kwaye ngokukhawuleza ugqithise umlenze wakho phantsi, uvumele ukuba amadolo nezinyawo zakho zilandele.
Cobra Pose
"I-Cobra ilula yonke indlela ehamba phambili nasemacaleni emzimbeni womzimba, ukuxhoma ukuzithemba kunye negesi yamathumbu emathumbu," uSenn uthi, ukongezelela, "Kukho iingenelo zomgudu, kunye nesisu nesisu, kunye kunye kunceda ukunyusa ukutya. "
I-Cobra yenye enye ifumaneke, ifanelekile kubantu abaninzi. Thetha kwisisu sakho kwaye ubeke izandla zakho phantsi, ngaphantsi, kodwa uhambelane kunye, namagxa akho. Thatha umoya ophezulu, kwaye njengoko ugxininisa i-press ngokusebenzisa iintendelezo zakho kwaye usebenzise imisipha yakho eyintloko ukuze uphakamise amahlombe akho nesifuba kude phantsi njengoko ujonge phambili. Kwi-exhale yakho, khululwa kancinci, kwaye kwi-yourhale yakho ezayo, gxininisa ulula njengoko usukuma ude. Injongo apha kukusebenzisa imisipha yakho eyintloko ukuze uqalise kwaye uyanzulu ngakumbi intshukumo, kunokuba uthembele kwiingalo zakho, esifubeni okanye kumagxa. Phinda kathathu ukuya kumahlanu.
Uhleli Ngomgca we-Spinal Twist
Ngokutsho kweSamet, i-spinal twist (kwaye ngokwenene, malunga naluphi na i-yoga ephazamisayo), inceda ukukhuthaza ukuhamba kwegazi, ukunciphisa ukubhubhisa, kunye nokuncedisa ukugaya. Indlela endiyithandayo yokungena kulo mbuzo kukuba uqale kwindawo ehleliyo kwaye uhambe emilenzeni ejongene neenkomo [ifake] ngokuzisa idolo elifanelekileyo phezulu kwelolo langasekhohlo, ngoko ke iinyawo zakho zingamaqhekeza ahlukeneyo, "ushilo.
Emva kokuba imilenze yakho ibe kwindawo ejongene neenkomo, cinezela unyawo lwakho lokunene ukuya emhlabathini ngaphandle kwesango lakho lesobunxele ukuze idolo lakho langakwesokunene likhuphe emhlabeni, uze ugobe iqhosha lakho lasekhohlo ngaphandle kwethanga lakho lokunene, uze ukhangele phambili ngakwesokudla sakho emagxeni. Ukuba esi sikhundla sivakalelwa kakuhle, bamba iqhosha apha.
Ukuba ufuna ukuqinisa ingxaki, uSamet uthi ufanele ukuzisa i-elbow yakho yesobunxele phezu kwedolo lakho lokunene kwaye ucofe ngesandla sakho sokunxele ngomlenze wakho wokunene. Yenza isandla sakho sokunene emva komzimba wakho uze ufikelele kwi-torso yakho ukuze uqonde isandla sakho sasekhohlo. Zonke izandi ziyinkimbinkimbi kakhulu, kodwa xa uzama, uza kubona kulula kunokuba izandile.
Ngomntu ngamnye, vuka ngefowuni yakho ukuze ufumane ubude, kwaye kunye nokukhangela nganye, zama ukuphazamisa ngakumbi njengoko ujonge phezu kwegxala lakho lasekunene. Qhubekani ukuphefumula okungaphezulu kwethathu ukuya ezintlanu ngaphambi kokuba ukhulule ngokukhawuleza kwaye uphinde uphinde usebenze.
I-Child's Pose
Ekugqibeleni, kodwa ngokuqinisekileyo ncinane, ngumntwana omangalisayo . U-Senn uthinta le ndawo yokuphumla njengomnye okwandisa amandla ngokusebenzisa inkqubo yokutya, ngokuyisiseko unikezela uncediso jikelele kwiimpawu zakho ze-IBS.
Kneel emhlabathini uze uhlale kwizithende zakho. Gcina ndawonye amadolo kunye nani xa nithembela phambili, amathanga akho anikezela nge-massage ezithambileyo kwizitho zakho zokugaya. Thatha umoya ophezulu, kwaye njengoko uqhuba, qhubeka phambili, ufinyelele iingalo zakho phezu kwentloko yakho, ufune ukuphumla kwi-pose njengoko uzama ukuchukumisa iinqunqa zakho kwizithende zakho. Thatha ixesha elide, uphumule, kwaye kunye ne-exhale nganye, zama ukujinisa ulula ngokulula izandla zakho phambili ekuxhomekeni kwebunzi lakho emgangathweni, uze ucindezele iinqunqa zakho. Hlalani kule ndawo imizuzwana engama-30 ukuya kweyama-60.
> Imithombo:
> Kuttner, L, et al. "Uvavanyo lwe-yoga olulinganiselayo olutsha olusisigxina." Uphando loPhando noLawulo. 2006: 217-223.
> Taneja, I., et al. "Yogic ngokubhekiselele kwonyango oluqhelekileyo kwihudo-eyona nto inomsindo wesifo seengqondo: isifundo solawulo olungapheliyo." I- Applied Physiology ne-Biofeedback 2004. 19: 33.