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Yoga, mchitidwe wakale wamaganizidwe ndi thupi ndikulumikiza kwa kupuma, kusinkhasinkha ndikuwonetsa komwe kumawongolera thupi lanu ndi malingaliro anu kupumula.
Kuyambira pakuwongolera thanzi lanu lakuthupi ndikukhala ndi thanzi lam'mutu, kuchita masewera olimbitsa thupi a yoga mosakayikira ndichabwino pa thanzi lanu lonse.
Ubwino Wa Yoga
Kuchita maseŵera a yoga pafupipafupi kumathandiza kuchepetsa kupweteka kwa msana, nyamakazi, mutu ndi carpal tunnel syndrome, komanso kuthamanga kwa magazi komanso kuchepetsa kugona [1] . Zina mwazinthu zabwino zophunzitsira yoga nthawi zonse ndizowonjezera kusinthasintha, kukulitsa mphamvu ya minofu ndi kamvekedwe kake, kupuma bwino, mphamvu ndi mphamvu, kagayidwe kabwino ka thupi, kuchepetsa kulemera kwa mtima ndi kuzungulira kwa thupi, kuchita bwino pamasewera othamanga etc. [ziwiri] .
Kupatula zabwino zakuthupi, yoga imakhalanso ndi maubwino angapo am'malingaliro monga kupanga kuwunikira kwamaganizidwe ndi kukhazikika ndikuwonjezera kuzindikira kwa thupi. Ma yoga omwe amapezeka kwambiri a yoga asanas ndi Tadasana (mapiri posefukira), Vrikshasana (mtengo), Bhujangasana (cobra pose), Adho Mukho Svanasana (galu woponyera pansi) ndi Shavasana (mtembo) [3] .
Lero, tiwona zaubwino wa Bhujangasana kapena mamba.
Momwe Mungapangire Bhujangasana Pose (Cobra Pose)
Izi zisanayambike, kapena, chifukwa chake, masewera olimbitsa thupi olimbitsa kumbuyo, kwa mphindi zochepa ingopuma pamimba panu ndikupanga dzanja lanu ngati pilo, pansi pamutu panu, ndi tsaya lanu la 1 kupumula padzanja lanu.
Zala zanu ziyenera kukhala zikugwirana ndipo zidendene ziyenera kukhala zikuyang'ana kumwamba. Monga chonchi, mumapewa kutaya mphamvu mthupi lanu kupyola m'miyendo.
Khalani odekha, ndikupumira, osungitsa nkhawa zanu zonse pambali, komanso ndikumverera pamimba mwanu ndi kamvekedwe ka mpweya wanu.
Masitepe Ofunika Kuchita Cobra Pose
- Gawo 1 : Gona pamimba pako ndikusunga chipumi chako pansi, mapazi ako atakhazikika palimodzi.
- Gawo 2 : Sindikizani pansi pogwiritsa ntchito phazi lanu.
- Gawo 3 : Ikani manja anu pansi pamapewa ndikusunga zigongono zanu pafupi ndi thupi lanu.
- Gawo 4 : Sungani malowa ndi masamba anu paphewa kumbuyo ndi pansi kwa mphindi ziwiri.
- Gawo 5 : Khazikitsani msana wanu ndikudina pansi.
- Gawo 6 : Limbikitsani mpweya wanu ndikukweza chifuwa chanu ndikuchoka pansi.
- Gawo 7 : Khalani phewa lanu kumasuka ndikupangitsa minofu yakumbuyo kugwira ntchito.
- Gawo 8 : Kutulutsa mpweya ndi kudzitsitsa pansi.
- Gawo 9 : Bwerani pamalo oyamba podzikweza nokha mothandizidwa ndi manja anu.
Chenjezo : Pewani mchitidwewu ngati mukudwala hyperthyroidism, hernia, zilonda zam'mimba kapena chifuwa cham'mimba.
Ubwino Wa Bhujangasana (Cobra Pose)
M'Sanskrit, mawu oti 'bhujanga' amatanthauza njoka ndipo 'asana' amatanthauza kuyika, ndikupatsa yoga asana dzina lake la cobra pose. Chojambulacho chimadziwika kuti chimafanana ndi mphiri asanaukiridwe. Ndimakhalidwe omwe nthawi zambiri amalimbikitsidwa kwa anthu omwe ali ndi matenda opuma [4] .
Phokoso la yoga ili ndi gawo limodzi la machitidwe a Surya Namaskar ndipo ndiosavuta kuphunzira. Cobra pose ikutsimikiziridwa kuti ndi yopindulitsa pothana ndi kupweteka komanso kusakhazikika mu minofu ya kumbuyo, khosi ndi pamimba. Kuphatikiza apo, kuchita bhujangasana pafupipafupi kumathandizira kuthana ndi nkhawa komanso nkhawa [5] .
Tsopano, tiyeni tiwone mwatsatanetsatane maubwino omwe bhujangasana amatha kukhala nawo m'mutu ndi thupi.
1. Amathandiza Kuchepetsa Mafuta Ammimba
Kuyeseza cobra pose kungathandize kuchepetsa mafuta m'mimba komanso kuchiritsa matenda am'mimba monga kudzimbidwa [6] . Bhujangasana pose imapangitsa mimba yanu kutambasula bwino ndipo minofu yanu yam'mimba ikatambasulidwa bwino, itha kuthandizira kuchepetsa mafuta ochulukirapo pamimba panu.
2. Bwino magazi
Kuyenda bwino kwa magazi ndichofunikira kwambiri kuti mukhalebe olimba komanso achangu ndipo chimodzi mwazabwino zopindulitsa za Bhujangasana ndikuti zimathandizira kukonza magazi [7] . Mukakhala ndi magazi oyenera, maselo amthupi lanu amapatsidwa michere yokwanira komanso mpweya wabwino. Momwemonso, kuyendetsa bwino kwa magazi kumathandizanso kuti mahomoni azikhala ochepa [8] .
3. Kumalimbikitsa ziwalo za m'mimba
Monga tanenera kale, bhujangasana ndiwothandiza kwambiri kwa anthu omwe ali ndi vuto losokoneza chakudya. Maonekedwe otambasula amathandizira kupaka kutikita pang'ono ziwalo zamkati ndipo zimathandizira kuti kagayidwe kake kagwire bwino ntchito [9] .
4. Imalimbitsa Mphuno
Cobra pose ndiwothandiza kutambasula bwino kumbuyo kwanu, ndizothandiza kwambiri kulimbikitsa msana wanu. Zapangidwa m'njira yoti msana wanu wam'munsi ndi wapamwamba mutambasulidwe [10] .
Zindikirani : Ngati mukudwala ululu wammbuyo, tikulimbikitsidwa kuti mufunsane ndi dokotala kuti muwonetsetse kuti kuchita izi kungakhale kosatsutsana.
5. Thandizani Kuthetsa Kupanikizika Ndi Kutopa
Kuchita bhujangasana kwapezeka kuti ndikothandiza pochiza zipsinjo monga kutopa, kupweteka mutu komanso kufooka [khumi ndi chimodzi] . Kuphatikiza apo, ndizothandiza kuthana ndi zodandaula, mpaka pamlingo wina [12] .
Zindikirani : Ngati muli mutu waching'alang'ala kapena kusowa tulo , tengani malingaliro a katswiri.
6. Amalimbikitsa Sciatica
Sciatica ndiko kupanikizika kapena kupanikizika kwa mitsempha yambiri, yomwe imayambitsidwa ndi kuvulala kapena kupwetekedwa m'mimba, matako kapena ntchafu, matenda a shuga ndi kukhala nthawi yayitali [13] . A Bhujangasana awonetsedwa kuti amathandiza kutonthoza ululu womwe umayamba chifukwa chakuthandizira kukhazika mtima pansi [14] .
7. Atha Kuthetsa Mavuto Akusamba
Monga tafotokozera pamwambapa, bhujangasana ndi yoga yothandiza kwa anthu omwe ali ndi vuto la m'mimba komanso zomwezi zimathandizanso pamavuto akusamba. Amanenanso kuti kuyeserera nthawi zonse kumatha kuthana ndi mavuto azisamba [khumi ndi zisanu] .
Zina mwazabwino za bhujangasana pose (cobra pose) ndi izi [16] :
- Chithandizo cha anthu omwe ali ndi mphumu chifukwa zimathandiza kuchepetsa zizindikilo
- Amalimbitsa mikono ndi mapewa
- Kuchulukitsa kusinthasintha
- Bwino maganizo
- Amatsegula chifuwa ndikuthandizira kukonza magawo amtima ndi mapapo
- Imasintha kubereka kwamwamuna
- Makampani ndikumayimba matako
- Kuchepetsa kuuma kwa kutsikira kumbuyo
Pamapeto Pomaliza…
Amayi oyembekezera sayenera kuchita izi chifukwa cha kupsinjika m'mimba. Pazifukwa izi, ngakhale anthu omwe ali ndi opareshoni iliyonse kapena opareshoni yam'mimba kapena hernia ayeneranso kuyipewa. Phatikizani bhujangasana m'ndondomeko yanu ya yoga ndikututa zabwino zake zonse kuti mukhale ndi moyo wathanzi.
