Chigaro che Yoga Chingaita Kuti Pave Nechirwere Chekuita Uye Kubatsira Kuchengeta Basa Romuviri
Chigaro chega yoga inogona kunge iri mhinduro kune mamiriyoni evanhu vane osteoarthritis uye vanoona zvakaoma kuramba neine chirongwa chekudzidzira muviri kana kuita zvekuita nguva dzose. Kunyange zvazvo zvakanyatsoratidzwa kuti kurovedza muviri nguva dzose kunokosha kune vanhu vane osteoarthritis, vanhu vazhinji havagoni kumira nekuita maitiro-kunyanya avo vakwegura uye vane osteoarthritis muzvikamu zvavo zvakaderera, zvinorema, zvakadai sehudyu , mabvi , chidzitiro , kana rutsoka .
Vanhu vane kubatana kwemajoini iwayo vanogona kuva nekurwadziwa kwakanyanyobatana, muscle atrophy , zvinetso zvepakati, kana kunyange kutya kwakakodzera kwekuwa. Sachigaro wega yoga inopa zvikwereti zvizhinji zvezvinhu izvi.
Sachigaro Yoga Chidzidzo Chekuita
Chimwe chidzidzo chakabudiswa mu Journal of the American Geriatrics Society (December 2016) chaiva chiedza chekutanga chechirongwa chinotaridzirwa (chinyorwa: randomized, maitiro anodzorwa ndiwo anonyanya kukwirira miedzo) kufungisisa zvinokonzerwa nechigaro chega yoga pamarwadzo uye basa revanhu vakuru vakwegura osteoarthritis.
Bhuku revakuru vakwegura vane osteoarthritis, 131 vavo kuti vave vakarurama, vaisarudzwa kuNet N Fit Chair Yoga chirongwa kana kuti purogiramu yehutano yehutano. Vadzidzi vacho vakazopinda kaviri-ne-vhiki, zvirongwa zvemaminitsi 45 kwemavhiki masere. Vatsvakurudzi vakaenzanisa zvimwe zviyero kare, panguva, uye mushure memisangano iyo yaisanganisira kurwadziwa, kupindira kunorwadza muupenyu hwezuva nezuva, kuenzanisa, gait kasi, kuneta, uye kukwanisa kushanda.
Zviitiko zvakaratidza kuti sachigaro yegaga boka rakagadziriswa zvakanyanya mukurwadziwa nekurwadziwa kwekutambudzika munguva dzezvikamu zvavo zvichienzaniswa neboka rezvedzidzo yehutano. Kupera kwekushungurudzwa kwekutambudzika kwakapedza mwedzi mitatu kupfuura kwemavhiki masere kwevatungamiriri vega yega yoga. Sachigaro chirongwa chega yoga chakanga chakabatanidzwa nekuneta kuneta uye kupfurikidza nekukurumidza kunonoka panguva yechidzidzo chevhiki masere, asi kwete shure.
Muna 2014, migumisiro yakabudiswa mubhuku rinonzi Holistic Nursing Practice kubva kuongororo yakaratidza kuguma kweHiti N Fit Chair Yoga mukurwadziwa, pamwe nekushanda kwepanyama nekushanda kwepfungwa mumagariro evanhu vakuru vakagwinya vane osteoarthritis. Chigaro chegoga yegaga yakafananidzwa neboka rekutarisira boka (chirongwa chehutano hwehutano). Chigaro chegoga yegaga yakange ichive nekuvandudzwa kukuru mukuora mwoyo uye kugutsikana kwehupenyu kupfuura boka rinodzora.
Kunyange zvazvo zviitiko zvichiita zvichivimbisa, pane chimwe chinhu chakaipa chakakonzerwa. Chidzidzo chakabudiswa muHolistic Nursing Practice (October 2016) chaifunga kuti zvinoita uye kugadzirisa kwekugadzira sachigaro wevhiki yevhiki yega yoga muvakuru vakwegura vane osteoarthritis vakatsunga kuti vanhu, kana vainge vari kunze kwegadziriro yeboka, havana kupfuurira sachigaro chega yoga vari voga pamusha kunyange kana vakapa bhuku rekutungamirira.
zvaakawana zvinoratidza kudikanwa kwemapurogiramu eboka kune vanhu vakwegura vane osteoarthritis, asi kuiswa kwehushuwarisi yemishonga isiri-pharmacologic haisi kuvimbiswa pane zvose. Inoratidzawo kudikanwa kwekurairirwa kukurudzira kuteerera kumusha wechigaro yegaga zvirongwa.
Gara N Fit Chair Yoga
The Sit N Fit chigaro chega yoga yakagadzirirwa vakuru vakwegura vane osteoarthritis vasingakwanisi kuita ma yoga uye, sezvakataurwa kare, ndiyo chirongwa chakashandiswa pane zvidzidzo zvataurwa pamusoro apa.
The Sit N Fit chigaro chega yoga inoitwa apo uchishandisa chigaro nemaoko. Purogiramu yakagadzirwa neboka rehutano hwehutano uye wega yoga (Kristine Lee) uyo ane ruzivo uye anozivikanwa ne International Yoga Alliance.
Kune zvikamu zvina kuna Sit N Fit Chair Yoga: mweya wehupenyu (maminitsi gumi), muviri wakakodzera (20 maminitsi), murwi mumuviri (5 maminitsi), uye kuwirirana kwepfungwa (maminitsi gumi). Zvikomborero zvepurogiramu, pamwe nekurwadziwa kwakaderera, zvinosanganisira kuwedzera oxygenation, kuparadzirwa, kushanduka, kuenzanisa, simba, nekuvandudzwa kwekugadzirisa. A peji 46 Sit N Fit Chair Yoga bhuku raKristine Lee iripo, rakazara nemifananidzo kubatsira vanhu vane purogiramu.
Zvimwe Mifananidzo Yakashandiswa kuSachigaro Yoga
Iwe unogona kuwana chigaro chega yegaga panzvimbo yako ye "Y" kana mune mamwe makirasi ekufananidzira. Kunewo maverengeka akawanda-nyore-kutevera, mabhuku echigaro ega yegaga anowanika pane zvinyorwa zvako zvekudhinda.
Icho chinoratidzwa ruzivo rwepaIndaneti, zvakare. Pano pane chigaro chega yoga zvishandiso:
- 10 Sachigaro Yoga Rinotora Zvokuita Pamba, Ann Pfizer
- Yoga Nzvimbo dzeChigaro Yoga-Haisi Yevanhu Vakwegura, Patricia Quinn
- Kugeredza Pasi Pabasa? Edza 9 Nyore Yechigaro Yoga Inosvika (Infographic), Cleveland Clinic
> Sources:
> McCaffrey R et al. Sachigaro Yoga: Kugona uye Kusimudzira Kudzidza Nevanhu Vakura-Vagari Vokugara NaOsteoarthritis. Unyanzvi Hwakasimba Uchiita.
> Park J et al. Migumisiro yeSachigaro Yoga paIndaneti Inoshandurwa muChirungu-neSpanish-Kutaura Munharaunda-Kugara Vakwegura Vakwegura Nokuderera Kwakawandisa Osteoarthritis. Nhoroondo yeGerontological Social Work.
> Park J et al. A Pilot Randomized Kuderedzwa Kuedzwa kweZvikiti Yoga Pamarwadzo uye Pamwe Pamwe Pamwe Pakati Pevanhu Vagari-Vagari Vakawanda Vachinyanyisa Osteoarthritis. Nyaya yeAmerican Geriatrics Society.
> Park J et al. Migumisiro yeGara N Fit Chair Yoga Pakati Pevanhu-Vakagara Vakura Vakwegura Ne Osteoarthritis. Unyanzvi Hwakasimba Uchiita.