Inotarisa Kuderedza Nyaya Yako Matambudziko
Kana iwe wakamboona zviratidzo zveBS-flare-up , unoziva kuti gasi, kubvongodza, kuvhiringidzika, uye kuvhara hazvifadzi kutarisana nazvo. Iwe unoziva zvakare kuti iwe uchaedza chero chero chinhu chipi zvacho kuti uone zviratidzo zvako.
Mashoko akanaka ndeokuti, yoga inoratidzika senzira iri nyore yekubatsira kugadzirisa zviratidzo zvakasikwa , uye apo haifaniri kuonekwa sechirwere cheBS, hazvikuvadzi hako kuedza yega pose inotarisirwa kubatsira kubvisa zviratidzo zveBS. Kuti uende kumba, edza zvinotevera mapfumbamwe yoga anoisa.
Chimwe Chine Knee kuNose Pose
Paunenge uchinzwa gassy, fungai pasi kune rimwe bheche kuenda kumaputi pose, ayo, maererano naKatrina Love Senn, Mudzidzisi weYouth Yoga uye munyori, anozivikanwawo semhepo-relieving pose. "Iyo inobatsira kugadzirisa gasi uye kuputika, uyewo kusimbisa uye kunononoka mimba yemimba," anodaro.
Nenguva isipi, iri basa rakajeka uye rinowanikwa kune vose vanenge varipo. Nhema pamusana wako pamakumbo ako, makumbo ako akawedzerwa. Dhonza bhandi rako rorudyi kumucheto mako, uye shandisa maoko ako kuti uzvikwekwe pedyo nemuviri wako. Tora humwe hufemuko huripo pano usati wasunungura gumbo rako kusvika pasi uye uchidzoka kune rumwe rutivi. Pedzisa zvitatu kusvika ku5 zvakatambanudza gumbo.
Ngarava Pose
Kuti urove bloat inowanikwa neBS, chikepe chacho chinogona kukubatsira. "Izvi zvinobatsira zvinoita kuti uite hutano hwako, kutengesa uye kusimbisa mimba," anodaro Alex Samet, Mudzidzisi Wekunyora Yoga anonyanya kuongorora vinyasa yoga. "Ichi ndicho chimiro chakakwana chokubvisa chizvaro chemuviri."
Kana iwe usingazivikanise ne pose, Samet inopa matanho ekugadzirisa zvakanaka:
- Gara wakareba nemabvi ako akadzikamisa, tsoka dzako dzipete pasi pasi. Dombo kumashure uye kuchinja uremu hwako kuitira kuti uve wakanyatsogadzikana pane wako "kugara mapfupa," achisimudza tsoka dzako kubva pasi sezvamunoita.
- Isai maoko enyu kumashure ehudyu dzenyu, simudzai uye muzarure muchipfuva chenyu. Bvisai mahudyu enyu muzvanza zvenyu kuti musimuke mupfupi.
- Kuti utambe nemari yako, isa maoko ako pamwe chete nomuviri wako mune iyi pose. Kana iwe ukazviwana uchinge uchidonha kuburikidza nechezasi kwako kumashure (hunching forward), dzokera kunzvimbo yekutanga.
- Kuti ushande zvakanyanya pauwandu hwako, chengetedza makumbo ako pamwechete uye zvishoma nezvishoma utange kuvadzikisa. Iva nechokwadi chokuti haufaniri kuvhara mabvi ako. Kana iwe usingakwanise kururamisa makumbo ako pasina kurasikirwa kwako, usanetseka-chengeta mabvi ako akadzikama
Kufuridza zvakadzama sezvaunobata mamiriro acho, uchifunga nezvekuchengeta dumbu rako richibatanidzwa. Bata kwenguva refu sezvaunogona nekunaka kwakanaka uye kuenzanisa, zvino usunungura tsoka dzako pasi. Dzokorora katatu kusvika kashanu.
Knees to the Chest Pose
Mabvi pamapfupa anoisa, anozivikanwawo se "tuck pose," ndeimwe imwe nzira huru kana iwe uchinzwa kuvharwa kana gassy. "Ichi chinonyaradza chinokonzera nzvimbo yemudumbu uye nhengo dzekudya. Inobatsira kubvongodzwa mukati mese mumunda nekukurudzira gadziriro yako yekudya kuti ugare wakasununguka uye usunungure," Senn anoti.
Nhema inotarisa pamakumbo ako, pasi rako rakasangana mushure, uye mutsipa wako wakasununguka. Bhanidza mabvi maviri ose uye uvaise mukati mechipfuva chako, uchishandisa maoko ako kuti ubvise mabvi ako pedyo nechiedza chako. Paunenge uine rusununguko, tora kufema kwakadzika mukati, ipapo iwe paunenge uchidzima, simbisa mimba yako uye uchekere mapepa ako kubva pasi, uchinamatira musoro wako kusvika pamabvi ako. Bata nhamba yevatatu, uye osunungura musoro wako nemapfudzi kudzokera pasi. Rambai muchienzanisa katatu kusvika kashanu.
Yakawanda-Yakasungirirwa Pamberi Bend C
Kana uri kunetseka kwegesi kunokonzerwa nekuzvidya mwoyo, Samet inoratidza kuti yakareba-bhanhire mberi benderedzwa sechisarudzo chekugadzirisa zvinetso apo "uchivharira dumbu rako kuti ubatsire kufamba zvinhu pamwe chete."
Kuti uite basa racho, mira zvakakwirira nemakumbo ako akareba kupfuura mafudzi-kure, zvigunwe zvako zvinongotaura zvishoma. Rambai minwe yenyu pamwechete mushure mokudzokera kwenyu. Tora kufema kwakadzika mukati kuti uzvigadzirire iwe, ipapo iwe paunenge uchienda mberi, pfuurira mberi kubva muchiuno, uchikwevera maoko ako shure kwako, uchishandura kufamba kwako kuti ubatsire kutungamirira musoro wako pedyo nomukati.
Tora humwe humwe hufema hunofuridzira, uchiedza kusunungura muviri wako pedyo nomukati uye mumwe nomumwe kubudisa, ipapo kana wakagadzirira kusunungura iyo pose, inhale, pfuurira kuburikidza nemabhora etsoka dzako, uye sezvakataurwa naSamet, "chizvisimudzira kuti uende . " Bvisai kunze, uye dzokorora maitiro maviri zvakare.
Cat-Cow Pose
Ikoko-gondedzwa yekombe ndeyekuenzanisa kunofanira kuiswa mumunhu anenge ari oga oga. "Yakaitwa pamwe chete, iyi yoga miviri yeanhymmical inopisa mukati mokuzorora yose kuburikidza nekugadzira muviri uye muromo wepelinha, kubatsira uye kutsigira utano uye kugadzirisa kudya," Senn anoti. Saka kana iwe uri kutarisana neBS-yakabatana, iyo inogona kunge yava nguva yekurova chikwata chekato-gadziriro yekombe.
Tanga muhofura-nzvimbo yepamusoro kuitira kuti iwe ugopfugama pamabvi ako nemaoko. Tarisa kuti uone kuti zvanza zvako zvakabatana pasi pemapfudzi ako, mabvi ako pasi pechiuno chako. Pamusoro pekunyengera, tarisa kumusoro kune denga, uchidzvinyirira kuburikidza nemichindwe yako sezvaunozarura muchipfuva chako, panguva imwe chete uchisunga chiuno chako kumucheto, uchiratidza kuburikidza nemapfupa ako. Iyi imhou inosangana.
Paunotevera uende mberi, uchitenderedza mapepa ako mberi, uchizorora musoro wako pakati pemaoko ako sezvaunoita mapepa ako pasi, achinyatsotarisa kuburikidza nemukaka wako wose. Iyi ikati pose.
Ramba uchienzanisa pakati pekono nekati pose pamwe neinomwe inhale uye exhale. Ita zvinenge zvitatu kusvika kune zvishanu.
Ramba Wakamira Pose
Kana iwe une IBS-D , kana chirwere, chirwere chepfudzi pose chinogona kubatsira. "Kunosvika apo dumbu racho rinoshandiswa kunonoka kuderedza hutachiona uye hunosimudzira kushandiswa kwemvura," Samet anoti.
Iko kushamwaridzana kunofamba mberi, saka kana iwe usingakwanisi kuita mazamu epafudzi, edza chirango chiri nyore pose, nemabvi ako akatsemuka mukati mekushanda. Samet inopa mazano aya ekuita basa racho zvakarurama:
- Nhema pamusana wako uye ufugame namabvi ako, tsoka dzako dzakadzika pasi pasi. Gorova kukanda makumbo ako pamusoro, kana kana uri wekutanga, simudza tsoka dzako kubva pasi kuitira kuti mazamu ako akadzika aenzane pasi. Shandisai abs yako kuti usakure pfumo rako kumusoro uye kure kubva pasi apo iwe unounza mabvi ako kumusoro wako. Shandisa maoko ako kana uchida kubatsira kubatsira mutungamiri.
- Ita maoko ako kumucheto wako wezasi, neminwe yako inonongedza kumusoro, maoko ako ekumusoro uye mabheji achibata pasi. Paunozotevera, edza kusimudza makumbo ako (pamwe chete, kana imwe panguva imwe), saka inowedzera uye inofungidzirwa pasi. Tora rutsva rwekufema kwakadzika, uye pane imwe neimwe inofema, edza kusunungura mabote ako pamwe chete kuti ubatsire pasi yako pasi kana iwe wakasimudza makumbo ako zvishoma.
Paunenge wakagadzirira kusunungura pose, dzokera kurima kana kuti nyore kurima, uye tsoka dzako dzichidonha shure kwepamusoro wako, uye zvishoma nezvishoma udzoke zviuno zvako mucheka, uchibvumira mabvi ako netsoka kutevera.
Cobra Pose
"Cobra pose inotenderera mberi nechemberi nechemberi kwepakati pemuviri, kubvisa kuvimbiswa uye gumbo remukumbo," Senn anoti, achiwedzera, "Panewo zvakakosha pamusana, uye mumimba uye mushure mushure, izvo pamwe chete rubatsiro runokurudzira kudya kwakanaka. "
Cobra imwe inowanikwa pose, yakakodzera kune vanhu vakawanda. Nhema pamusoro pemimba yako uye uise zvanza zvako pasi, pasi apa, asi zvakabatana, namafudzi ako. Tora kufema kwakanyanyisa mukati, uye apo iwe unopinza mutsara mumatende ako uye shandisa mishonga yako yepamusoro kusimudza mapepa ako nebhokisi kubva kubva pasi sezvaunotarisira mberi. Paunenge uchitaura, sunungura zvishoma, uye pane yako inotevera inhale, wedzera kutambanudza apo iwe unomuka wakareba. Chinangwa ichi ndechokuti iwe ushandise zvakasimba mitsipa yako kuti utange uye uwedzere kufamba, pane kuvimba nemaoko ako, chifuva, kana mapepa. Dzokorora katatu kusvika kashanu.
Akagara Spinal Twist
Maererano naSamet, akagara pasi pemhemberero (uye chaizvoizvo, kungoita chero yega yoga inokonzera), inobatsira kukurudzira kuteerera kweropa, kunoderedza kuputika, uye zvinobatsira mukudya. "Nzira yangu yaunofarira kupinda nayo iyi ndeyokutanga munzvimbo yakagara uye wotamira kumakumbo ane makumbo [pose] nokuunza bhodhi rakarurama pamusoro pemabvi ezisiyiwa, saka tsoka dzako dziri pamakumbo akasiyana," anodaro.
Kana imwe nguva makumbo ako ari munzvimbo yakatarisana nekono, shandisa rutsoka rwako rworudyi pasi pasi kunze kwechidya chako chekurudyi kuitira kuti bhodhi rako rorudyi rikwire kubva pasi, uye isa homwe yako yakasara kunze kwebandauko rako rokurudyi, uye tende kutarisa kurudyi kwako fungidzira. Kana nzvimbo iyi ichinzwa zvakanaka, torai pose pano.
Kana iwe uchida kuwedzera kuisa, Samet anoti unofanira kuuya nehomberi yako yekuruboshwe pamusoro pemabvi ako ekurudyi uye shinda ruoko rwako rworuboshwe kuburikidza negumbo rako rokurudyi. Isa ruoko rwako rworudyi mushure momuviri wako uye svika pedyo nepano rako kuti unzwisise ruoko rwako rworuboshwe. Zvose zvinonzwika zvakaoma zvikuru, asi kana ukaedza, uchaona zviri nyore kupfuura zvinonzwika.
Nechimwe nechimwe chinyorwa, simuka uchishandisa torto yako kuti uwane urefu, uye neumwe neumwe uchinze, edza kushandura zvishoma kana iwe wakatarisa pamusoro pebandauko rako rorudyi. Rambai mumhepo mitatu kusvika shanu kupfutira zvakadzama musati musununguka uye muchidzokorora basa racho kune rumwe rutivi.
Pana Mwana
Pakupedzisira, asi zvechokwadi kwete zvishoma, ndiyo inonakidza yei pose pose . Senn inobata nzvimbo iyi yekuzorodza seyo inowedzera simba kuburikidza nekugadzirisa chirongwa chekudya, zvichinyanya kupa rubatsiro rwekushandisa kwezviratidzo zvako zvose zveBS.
Gurisa pasi uye ugare pasi pazvitsitsinho zvako. Rambai makabatana pamwe chete naizvozvo kana iwe uchisendamira mberi, mahudyu ako anopa kubiridzira kunononoka kune nhengo dzako dzekudya. Tora kufema kwakadzika mukati, uye sezvaunenge uchibudisa, famba mberi, kusvika pamakumbo ako kumusoro kwepamusoro wako, kungofara uchipinda muine pose apo iwe uchiedza kuvhara zviuno zvako kumashure. Tora nguva refu, inononoka kufema, uye mumwe nomumwe akadzima, edza kuwedzera kutambanudza nekutambanudza maoko ako mberi mberi apo uchisendamira pahuma yako kusvika pasi, uye uchidzvinyirira muchiuno. Ramba uri munzvimbo iyi kwemaminitsi makumi matatu nemakumi matanhatu.
> Sources:
> Kuttner, L, et al. "Kuongororwa kwegaga yegaga yevechiri kuyaruka nekutsamwa kwemafupa echirwere." Pain Research & Management. 2006: 217-223.
> Taneja, I., et al. "Kutarisana nehutano hunoenderana nehutano hwehutachiona-hunonyanya kunetseka bhowel syndrome: maitiro asinganzwisisiki ekudzidza." Applied Physiology uye Biofeedback 2004: 19: 33.