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Mwinamwake mudamvapo za anthu ambiri akudandaula za kupweteka kwa msana, kupweteka kwa m'chiuno, kupweteka atakhala pansi kapena kumangirira kumiyendo. Izi ndi zina mwazizindikiro zazikulu za sciatica.
Mitsempha yomwe imachokera kumbuyo mpaka kumbuyo kwa mwendo wanu yotchedwa sciatic nerve imakhudzidwa, mumayamba kupweteka kwambiri. Zowawa zamtunduwu zimatchedwa sciatica.
Komanso Werengani: Zinthu Zokha Zomwe Anthu Omwe Ali Ndi Sciatica Amamvetsetsa
Ndi anthu ochepa omwe amanyalanyaza poganiza kuti angangokhala ngati kuwawa kulikonse kwa thupi ndikupanga mankhwala opha ululu kuti apume msanga. Ichi ndi chinthu chomwe munthu amafunika kupewa mulimonse.
Tikawona kupumula kosatha ku sciatica, munthu amatha kutenga yoga. Imodzi mwa mitundu yosavuta ya asana yomwe ndi Dandasana (Staff Pose) imadziwika kuti ndi imodzi mwanjira zabwino kwambiri zothetsera ululu wa sciatica.
Mawu oti 'Dandasana' amachokera ku mawu achi Sanskrit, momwe 'Danda' amatanthauza ndodo ndipo 'Asana' amatanthauza kukhazikika.
Ndibwino kuti muzichita masewerawa ku Dandasana m'mawa kwambiri, koma kwa iwo omwe sangathe kuchita m'mawa, amatha kuchita nawo madzulo bola atakhala ndi mpata wabwino wa maola asanu ndi limodzi atatha kudya.
Komanso Werengani: Zothetsera Mavuto a Sciatica
Ndi imodzi mwama yoga osavuta kwambiri komabe, ayenera kusamalira kuti mayendedwe oyenera atsatiridwa, kuti apeze zabwino zathanzi. Imapanganso maziko amitundu yonse ya asananas ya yoga.
Onani njira zanzeru kuti muchite Dandasana ndi zabwino zomwe mungapeze.
Ndondomeko Yendende Ndi Gawo Kuti Mugwire Dandasana:
1. Mutakhazikika nsana pansi, khalani pansi.
2. Tambasulani miyendo yanu kutsogolo ndi mapazi anu kuloza mmwamba.
3. Matako anu afinyikizidwe pansi ndikuti kulemera kwanu kuyenera kutsalira matako anu.
4. Mutu wanu uyenera kukhala wolunjika, moyang'ana kutsogolo.
5. Zidendene ziyenera kukanikizidwa pansi.
6. Zikhatho ziyenera kukanikizidwa pansi, pafupi ndi chiuno chanu.
7. Miyendo iyenera kumasuka. Pitirizani kupuma ndikutuluka mwachizolowezi ndikuyang'ana kupuma kwanu.
8. Khalani motere motere kwa masekondi 20 kenako pumulani.
Ubwino Wina Wa Dandasana:
Amathandizira kulimbitsa minofu yakumbuyo
Amathandiza kulimbitsa mimba
Amathandiza kutambasula chifuwa ndi mapewa
Zimathandizira kuthetsa kupsinjika ndikuwongolera kusinkhasinkha
Amathandiza kuchiza mphumu
Zimathandizira kukonza kukhazikika kwa thupi
Chenjezo:
Omwe avulala msana kapena ovulala pamanja ayenera kupewa kuchita asana iyi. Komabe, ndibwino kutsatira chitsogozo cha wophunzitsa za yoga.