Yoga miviri inogona kubatsira kuderedza marwadzo e carpal tunnel syndrome (CTS). Chidzidzo chakabudiswa mu Journal of the American Medical Association muna 1998 chakagumisa kuti vatori vechikoro vaiita yoga kupfuura kwemavhiki masere vakaratidza kuvandudza mumamiriro avo akaenzaniswa nevaya vasina kuita yoga. Iroga inowanzosimbiswa munyaya ino inotarisa pakuzarura, kutambanudza, uye kusimbisa masangano emuviri wepamusoro. A yoga regimen inosanganisira idzi marudzi ezvakaitika, uye kudzivisa izvo zvinowedzera zvinodzvinyirira pamusoro pemakumbo, zvinogona kupa rusununguko kune vanorwara neCTS. Zvinofanira kuonekwa kuti hapana yoga inogona kuporesa CTS uye kuti chiremba wako anofanira kubvunzurudzwa asati aedza chero mushonga mutsva.
Inosvika umo kuwanda kwehuwandu hwemuviri hwemuviri hunozorora pamakumbo kunofanira kudziviswa kana kuchinjwa. Izvi zvinosanganisira Kuderera Kunotarisana Imbwa, Plank, uye zvizhinji zveStor Balances.
Kugadziriswa kunosanganisira kuita mhizha nemabhande akavharwa panzvimbo pezvigadziro zvepandeti, sezvo izvi zvinoderedza kushungurudzwa kwemashure. Kuti urege kuisa mutoro pamakumbo acho, unogona kuedza Kudenga Imbwa nemapapuriro akaputika pasi, sezvinoratidzwa pano muDolphin.
Kuvandudza Kuda Kwako
Kuvandudza kwekugadziriswa kwekugadziriswa kuchakubatsira iwe kudzivisa kushungurudzika kunowedzera kuCTS. Pose Pose - Tadasana inzvimbo yakanaka yekutanga, sezvo ichiita kuti uzive nezvemamiriro ekunze emusana uye maitiro akanaka, izvo zvinogona kushandurwa mumabasa ezuva nezuva sekugara pa dawati.
Tambanudza Hondo
Anjali Mudra, kana nzvimbo yekunamatira, ndiyo yakanyatsotarisana nemakumbo sezvo chiyero chekumanikidzwa chiri nyore nyore. Kana iwe uchikwanise kushandura zvipfeko zvacho pasina kurwadziwa, edza kutora nzvimbo yekunamatira mushure mako shure kwako. Izvi zvinonzi Reverse Namaste kana Chakavanzika Chisiri.
Vhura Mafudzi
Nzvimbo dzemaoko muCow Face Pose - Gomukhasana uye Eagle Pose - Garudasana, iyo inogona kuitwa munzvimbo yakagara, ichapa zvakanaka kumapfudzi akaomeswa akaunzwa nemaawa anoshandiswa akavhiyiwa pamusoro pekombiyuta.
Backbend
Kudzokorora kunogona kubatsira kudzivisa tsika inofambira mberi iyo dawati vashandi vanokura. Bhodhi Rakatsigirwa ibasa rakanaka, rakanyorova. Zvimwe zvakanyanya yogis zvinogona kuedza Bow Pose - Dhanurasana (inoratidzirwa), iyo yakazara yakazara iyo isingamanikidhi mhirizhonga seGirasi Yese, iyo inofanira kudziviswa.
Tambanudza paDhipatimendi Rako
Kutora mapurogiramu mukati mezuva rekuita kuti uite izvi zvakatevedzana zve yoga zvinotarisa padhesiki rako inzira yakanaka yekudzivisa kudzokorora kushungurudzika mupfungwa. Izvi zvinoita kuti kuderedza kushungurudzika uye kubvisa kugadzikana kwakagadzirwa (ivo vanogona kukuita kuti uwedzere kubereka).
Kunobva:
> Garfinkel MS, Singhal A, Katz WA, Allan DA, Reshetar R, Schumacher HR Jr. Kupindira kwe Yoga-based based carpal tunnel syndrome: muedzo unongoramba uripo. JAMA. 1998 11: 280 (18): 1601-3.