Arthritis izwi rinowirirana rinotsanangura kuputika kwezvibatanidzwa, izvo zvinogona kukonzera marwadzo, kuoma, uye kuzvimba. Kune marudzi akawanda eArthritis asi maviri anowanzosiyana ndea osteoarthritis uye rheumatoid arthritis .
Mu osteoarthritis, kusagadzikana muzvibatanidzwa kunokonzerwa nekuderera kubva pakushandiswa kwekufamba kwenguva; rudzi urwu rwemakemikari rwakajairika kune vakwegura uye avo vanoita mabasa anodzokorora.
Rheumatoid arthritis chirwere chinogadzirisa muviri umo muviri wechirwere chemuviri unoshungurudza membrane iyo inotanidza majoini. Inogona kukanganisa vanhu vezera ripi zvaro. Kunyange zvazvo zvinokonzera, kusuruvara, uye kurapwa zvakasiyana zvakasiyana-siyana, marudzi ose eArthritis anoonekwa seasingaperi kuitira kuti varwere vawane nzira dzokurarama nemararamiro avo.
Zvakanakira Yoga Yevanhu vane Arthritis
Majoka akawanda emarthritic anobatsirwa kubva nguva dzose, pasi-masimba, iro rinogona kuderedza marwadzo nekuvandudza kufamba. Yoga isarudzo yakanaka kubvira pakuwedzerwa kubatsirwa kwayo kwepanyama inotsanangura kushanda nemuviri wako sezvazvinenge zvichitarisira kune zuva ripi neripi pasina kutongwa. Yoga inoderedzawo kushungurudzika, inosimudzira kugadzikana kwepfungwa, uye inodzidzisa vadzidzi kugadzirisa maitiro, zvakadai sekufema maitiro, izvo zvingavabatsira kugadzirisa kurwadziwa uye kuora mwoyo. Chimwe chidzidzo chakabudiswa mu Journal of Rheumatology munaMuvhuro 2015 chakawana kuti vatori vechikamu vakaita yegaga kupfuura kwemavhiki masere vakaratidza kuwedzera kwakanyanya mumatambudziko avo, kushanduka, uye mupfungwa mupfungwa.
Nzira Yokutanga Kuita Yoga Kana Une Arthritis
Chinhu chokutanga chaunofanira kuita ndechokuonana nachiremba wako kuti ave nechokwadi chokuti yoga inowirirana nehutano hwako sezvo arthritis inogona kukanganisa nhengo nenzira dzakasiyana. Dr. Steffany Moonaz, uyo akadzidziswa chirongwa chega yoga uye mumwe wevanyori vekuongorora kwakataurwa pamusoro apa, anorayira vatangadzi vekuedza kutsvaga maitiro e yoga pachavo.
"Kana zvichikwanisika, tsvaka chidzidzo chepachivande nemumwe wega yoga uyo anogona kupa purogiramu yega yega yezvaunoda uye zvikanganiso zvako," Dr. Moonaz anorumbidza. Sangano reMoonaz, Yoga yeArthritis, inyanzvi yekuwana vadzidzisi vakarovedzwa. Kana makirasi ega ega asiri sarudzo, boka ranyoro yevatangi vekutanga nzvimbo yakanaka yekutanga. Dana pedyo neyega studios munharaunda yako nguva isati yasvika, tsanangura arthritis yako, uye ukumbira ruzivo pamusoro pevadzidzisi vavo. Kune miitiro yakasiyana-siyana yakasiyana ye yoga uye maitiro edzidzisi-kudzidzisa mapurogiramu ayo yeruzivo rwevadzidzisi vanosiyana zvikuru. Iwe unoda kuwana mudzidzisi uyo ane ruzivo rwakakwana kukupa iwe kugadzirisa kana zvichidiwa. Matunhu makuru anopa yoga ndeimwe nzvimbo yekuongorora sezvo osteoarthritis inowanzoonekwa kune vakwegura.
Dr. Moonaz anotaura zvakare kuti makirasi ye yoga asati aberekwa pane imwe nzira sezvo ivo vanyoro, vachava nehanya nezvinetso zvekubatana, uye vanopa humwe hanya. Kana ukaronga kuedza kirasi yevakuru kana kuti chikwata chekuberekwa asi haisi vakwegura kana musikana, iva nechokwadi chekutaurira mudzidzisi mberi kwenguva kuti ave nechokwadi kuti anonzwa akasununguka kuva newe mukirasi.
Vazhinji vadzidzisi vachave vanogona kubatsira kana iwe uchitsanangura zvikonzero zvako zvekuda kupinda. Kana iwe usati wamboita yoga kare, dzorera mazano angu pamusoro pokuti ungatanga sei yoga. Kunyangwe iwe uchida kuve wakanyanyisa pakusarudza kwezvikoro, kune ruzivo ipapo pamusoro pezvinhu zvinokosha, zvigadzirwa, uye humbozha huchakubatsira kunzwa uchinetseka sezvaunotanga.
Yoga Ipi?
Kana iwe usingagoni kuwana mudzidzisi ane chirwere cheArthritis, usaora mwoyo. Nzira dzinotevera dze yoga dzinosimbisa kugadziriswa uye kugadziriswa, uye dzinodzidzisa vadzidzisi vavo kushanda nemhando dzakasiyana-siyana dzepanyama. Paunopinda mukirasi, yeuka kuti yoga ndeyekuteerera muviri wako pachako.
Mudzidzisi akanaka haangatarisiri kuti iwe uite chero chinhu chisingafungi. Enda zvishoma nezvishoma uye uzvipe mvumo yokumisa chero chikonzero kana kufamba kunokonzera kurwadziwa.
- Chigaro chega yoga inoita yoga kufambidzana nevanhu vasingakwanisi kumira kwenguva yakareba kana kuburukira kumarara.
- Yoga yemvura inoshamisa kuvanhu vane marwadzo. Chengetera YMCA yako kana nzvimbo yekugara.
- Viniyoga inofanirwa kuve yakashandura, kugadzirisa tsika inofanirana nemamiriro ehumwe hwemunhu, kunyange mukati meboka rinodzidzira kuisa.
- Iyengar yoga inopayona kushandiswa kwemapurogiramu kutsigira muviri mukuwana nyaradzo muzviitiko apo uchichengetedza kurongeka kwakanaka. Vadzidzisi veIngar vanonyatsodzidziswa mumatomu uye vanoita kuchinja.
- Anusara isarudzo yevanhu vane hukama huzhinji vanoda kuita miitiro yakawanda. Kutora kukurudzirwa kubva kune nzira dzeIngar, vadzidzisi veAnusara vanonyatsodzidziswa mukuenzanisa nekugadzirisa.
- Kuvimbika, Kripalu uye Sivananda zvose zvinyoro zvinyoro zvakakodzera kutanga vadzidzi uye zvichakubvumira kuita zvinhu iwe pachako.
Chinhu
Moonaz SH, Bingham III CO, Wissow L, Bartlett SJ. Yoga muSedentary Vanhu vane Arthritis: Migumisiro yeRandomized Controlled Pragmatic Trial. Journal of Rheumatology . 2015; 42 (7): 1194-1202.