I-arthritis ibinzana eliqhelekileyo elichaza ukuvuvukala kwamalungu, okubangela ukuba ubuhlungu, ukuqina, nokuvuvukala. Kukho iintlobo ezininzi ze-arthritis kodwa iintlobo ezimbini eziqhelekileyo zi- osteoarthritis kunye ne- rheumatoid arthritis .
Kwi-osteoarthritis, ukungathandeki kwamalungu kuya kubangela ukungonakaliswa kokusetyenziswa kwexesha; Olu hlobo lwe-arthritis luqhelekile kubantu abadala kwaye abo benza imisebenzi ephindaphindayo.
I-rheumatoid arthritis yisifo esisigxina kwisimo sokuzivikela komzimba esihlasela umzimba. Iyakuchukumisa abantu banoma yibuphi ubudala. Nangona iimbangela, ubunzima, kunye nezokwelapha ziyahluka kakhulu, zonke iintlobo ze-arthritis zibhekwa zingapheliyo ukuze izigulane zifumane iindlela zokuphila kunye neempawu zabo.
Izinzuzo ze-Yoga kubantu abane-Arthritis
Uninzi lwabantu abaxhamla kwi-arthritic joints benefit from a regular, low-impact effect, okuya kunciphisa intlungu kunye nokuphucula ukuhamba. I-Yoga iyona khetho olufanelekileyo kuba ngaphezu kweenzuzo zayo zomzimba kugxininisa ukusebenza kunye nomzimba wakho njengoko kuvela kuyo nayiphi na imini enikeziweyo ngaphandle kokugwetywa. I-Yoga iyanciphisa ukunyamezeleka, ikhuthaza ukuzinza kwengqondo, kwaye ifundisa abafundi ukuba baphathe umbane, njengokuphefumula, okungabancedisa ukunyamezeleka nokudandatheka. Uphando olupapashwe kwi -Journal of Rheumatology ngo-Apreli 2015 lufumene ukuba abathathi-nxaxheba abenza i-yoga ngaphezu kweeveki ezisibhozo babonisa ukuphucula okubonakalayo kwimilinganiselo yabo yentlungu, ukuguquguquka kwempilo, kunye nempilo yengqondo.
Indlela Yokuqala Ukwenza Yoga Xa Unayo I-Arthritis
Into yokuqala omele uyenze udibana nodokotela wakho ukuqinisekisa ukuba i-yoga iyahambelana nemeko yakho ekubeni i-arthritis inokuchaphazela amalunga ngezindlela ezahlukeneyo. UDkt Steffany Moonaz, umqeqeshi ogaqeshwe we-yoga kunye nomnye wabalobi besi sifundo esasentla, ucebisa abaqalayo malunga nokuzama ukuqala isenzo se-yoga ngokwabo.
"Ukuba kunokwenzeka, fundela isifundo somntu ngasese kunye nommeli we-yoga onokunikela ngeenkqubo ezizimeleyo ngezidingo zakho kunye nemingcele," kusho uDkt. Moonaz. Intlangano kaMoonaz, i-Yoga yeArthritis, isisiseko esihle sokufumana ootitshala abaqeqeshiwe ngokukhethekileyo. Ukuba iiklasi ezizimeleyo azikho ukhetho, udidi olumnene lwabaqalayo luyindawo efanelekileyo yokuqala. Shayela kwii-studio ze-yoga endaweni yakho ngaphambi kwexesha, chaza i-arthritis yakho, uze ucele ulwazi malunga nootitshala bazo. Kukho iindlela ezininzi ezahlukeneyo ze-yoga kunye neentlobo zoqeqesho lwe-titshala abaqeqeshi bobugcisa be-yoga bahluka kakhulu. Kufuneka ufumane utitshala onolwazi olwaneleyo ukunikezela utshintsho xa kuyimfuneko. Amagumbi aphakamileyo anika i-yoga yindawo enye yokuphanda kuba i-osteoarthritis ixhaphake kakhulu kubantu abadala.
UDkt. Moonaz uphakamisa ukuba iiklasi ze-yoga ezithatha umntwana zisenokuba yinyameko kuba zinyameko, ziya kuba neengxaki kwiingxaki ezidibeneyo, kwaye zinike ingqwalasela ngabanye. Ukuba ucwangcisa ukuzama iiklasi zabadala okanye isigaba sokubeletha kodwa abadala abakhulelweyo, qiniseka ukuqhagamshelana nootitshala ngaphambi kwexesha ukuqinisekisa ukuba uyaziva ekhululekile ukuba naye eklasini.
Uninzi ootitshala baya kunceda xa uchaza izizathu zakho zokufuna ukuya khona. Ukuba awuzange wenze i-yoga ngaphambili, hlaziya icebiso lam malunga nendlela yokuqalisa ukwenza i-yoga. Nangona kuya kufuneka ukuba ukhethe ngokukhethekileyo kwiiklasi, kukho ulwazi olukhoyo malunga nezizathu ezisisiseko, izixhobo, kunye nokuziphatha okuza kukunceda uzive ukhululekile xa uqala.
Luhlobo Luni Lwe-Yoga?
Ukuba awukwazi ukufumana utitshala onamava e-arthritis, ungadikibali. Izindlela ezilandelayo ze-yoga zigxininisa ukulungiswa nokulungiswa, kwaye ziqeqesha ootitshala bazo ukuba basebenze ngeendlela ezahlukahlukeneyo. Xa ungena kwiklasi, khumbula ukuba i-yoga yinto yonke ngokuphulaphula umzimba wakho.
Utitshala ontle akayi kulindela ukuba wenze nantoni na engafanelekanga. Hamba ngokukhawuleza kwaye uzenze imvume yokumisa nayiphi na intshukumo okanye intshukumo ebangela intlungu.
- USihlalo we-yoga wenza i-yoga ifumaneke kubantu abangakwazi ukuma ixesha elide okanye behla kumbindi.
- I-yoga yamanzi imnandi kubantu abanentlungu. Hlola i-YMCA yendawo okanye i-pool yoluntu.
- I-Viniyoga ihloselwe ukuba iguquke, ivumelanise isenzo esifanelekileyo kwisimo somntu ngamnye, nangona kusetyenziswa ukusetyenzwa kweqela.
- Iyengar yoga ubuvulindlela ukusebenzisa iprops ukuxhasa umzimba ukufumana induduzo xa ubona ulungelelaniso olufanelekileyo. Ootitshala be-Iyengar baqeqeshwe kakuhle kwi-anatomy kwaye benza ukuguqulwa.
- U-Anusara uyinketho kubantu abanokuhamba ngakumbi abafuna ukwenza umsebenzi osebenzayo. Ukufumana ugqozi kwiindlela ze-Iyengar, ootitshala be-Anusara baqeqeshwe kakhulu ngokulungelelaniswa nokulungelelaniswa.
- I-Integral, iKripalu no-Sivananda zizo zonke iinkqubo ezinobulungisa ezifanelekileyo kubafundi bokuqala kwaye ziya kukuvumela ukuba wenze izinto ngokwakho uhambo.
Umthombo
UMonaz SH, uBingham III CO, uWissow L, uBartlett SJ. I-Yoga kwi-Sedentary Abantu abadala abane-Arthritis: Iimiphumo zovavanyo lwe-Pragmatic olulawulwe ngeRandi. Umbhalo weRheumatology . 2015; 42 (7): 1194-1202.