Imizimba ye-Yoga inganceda ukunciphisa intlungu ye-carpal tunnel syndrome (CTS). Uphando olupapashwe kwi- Journal ye-American Medical Association ngo-1998 lwagqiba ukuba abathathi-nxaxheba abasebenzisa i-yoga ngaphezu kweveki ezisibhozo babonisa ukuphucula kwimeko yabo xa befaniswa nalabo abazange benze i-yoga. I-Yoga poses igxininiswe kulolu cwaningo lugxile ekuvuleni, ekulula, nasekuqiniseni amalunga omzimba ophezulu. I-yoga regimen kuquka ezi ntlobo zeempembelelo, kwaye ukuphepha ezo ndawo zineengcinezelo ezininzi kwiimbumba, zinokunika uncedo kuma-CTS abagulayo. Kufuneka kuqatshelwe ukuba akukho yoga iimeko ezinokunyanga i-CTS kwaye ugqirha wakho kufuneka axoxwe ngaphambi kokuba azame unyango olutsha.
Ukufikelela apho umlinganiselo obalulekileyo obunzima bomzimba ukuphumla kwiimbolo kufuneka ugwenywe okanye utshintshwe. Ezi ziquka i-Downward Facing Dog, iPlank, kunye neNinzi yeMali yeMali.
Ukuguqulwa kufaka ukufaka i-pose kunye neentsimbi ezivaliweyo kuneentende zezandla, njengoko oku kunciphisa uxinzelelo kwizandla. Ukuze ugweme ukubeka nantoni na kwi-wrists, ungazama i-Downward Dog kunye neziphambili zeplati phantsi, njengoko kuboniswe apha kwiDolphin.
Ukuphucula ukunyameka kwakho
Ukuphuculwa ngokubanzi kwithuba lokusesikweni kuzokukunceda ugweme uxinzelelo olunegalelo kwiCTS. I-Mountain Pose - I-Tadasana yindawo efanelekileyo yokuqala, njengoko idala ukuqonda ngeemeko zemvelo zentlambo kunye nokuhamba kakuhle, okuya kutshintshwa kwimisebenzi yemihla ngemihla njengokuhlala edeskini.
Gweba i-Wrists
U-Anjali Mudra, okanye indawo yokuthandaza, iselula esilungileyo kwi-wrists kuba umlinganiselo woxinzelelo ulawulwa lula. Ukuba unako ukulungelelanisa ngokupheleleyo izibilini ngaphandle kwentlungu, zama ukuthatha indawo yomthandazo emva kwakho. Oku kubizwa ngokuthi i-Reverse Namaste okanye Umthandazo Wemfihlo.
Vula amaPahla
Izikhundla zengalo kwi-Cow Face Pose - iGomukhasana kunye ne-Eagle Pose - i-Garudasana, enokwenziwa kwindawo ehleli kuyo, iya kunika ilanga elincinci kumahlombe anamandla athathwe ngeeyure ezichithwe kwi-keyboard.
Emuva
Imbuyiselo iyakunceda ukuphikisa ukunyamekela okuqhubekayo ukuba abasebenzi bedesksi bahlakulele. Ibhuloho eXhaswayo yinto enhle, elula. I-yogis ephezulu ngakumbi inokuzama ukuhlawula i-Bow Bow - i-Dhanurasana (icatshulwa), i-backbend epheleleyo engayifaki ixinzelelo kwi-wrists njenge-Wheel epheleleyo, emele igwenywe.
Yolula kwiDiski yakho
Ukuthatha ikhefu kulo lonke usuku lomsebenzi ukwenza olu chungechunge lwe-yoga elula kwidesksi yakho yindlela efanelekileyo yokuphepha ukulimala okuphindaphindiweyo. Oku kunciphisa uxinzelelo kunye nokunciphisa uxhaphalo olwakhiwe (lunokwenjenjalo luyenze luphumelele ngakumbi).
Umthombo:
> Garfinkel MS, Singhal A, Katz WA, Allan DA, Reshertar R, uShumhumacher HR Jr. Ukungenelela kwe-Yoga okusekelwe kwi-carpal tunnel syndrome: ityala elingenangqondo. JAMA. Ngo-1998 uNgo-11; 280 (18): 1601-3.