Yogaya samo asali ne daga kalmar Sanskrit "yuji" ma'ana bond ko tarayya; Tsohuwar al'ada ce da ke haɗa hankali da jiki tare. motsa jiki na numfashi, tunani kuma ya haɗa da ƙungiyoyin da aka tsara don inganta shakatawa da rage damuwa.
Yoga, ba wai kawai murguda ko jujjuya jiki da rike numfashi ba. Hanya ce da ke sanya ku cikin yanayin da kuke gani da sanin gaskiyar yadda take.
YogaYana nufin haifar da cikakkiyar jituwa tsakanin hankali, jiki da ruhi.
Menene Fa'idodin Yoga?
Zai iya rage damuwa
YogaAn san shi don ikonsa don rage damuwa da inganta shakatawa. Yawancin bincike sun nuna cewa zai iya rage sakin cortisol, hormone damuwa na farko.
Ɗaya daga cikin binciken ya biyo bayan mata 24 da suka ji baƙin ciki. yogaya nuna tasiri mai karfi na damuwa akan damuwa.
Bayan shirin yoga na wata uku, matakan cortisol na mata sun ragu sosai. Haka kuma danniya, damuwa, gajiya, da ɓacin rai suma sun ragu.
An samu irin wannan sakamakon a wani binciken da ya shafi mutane 131; 10 makonni da haihuwa yogarage damuwa da damuwa. Hakanan ya taimaka inganta yanayin rayuwa da lafiyar kwakwalwa.
Lokacin amfani da shi kadai ko a hade tare da wasu hanyoyin kawar da damuwa kamar tunani, yoga Zai iya zama hanya mai ƙarfi don kiyaye damuwa a ƙarƙashin iko.
Yana kawar da damuwa
mutane da yawa, damuwa a matsayin wata hanya ta magance ji yoga fara yi. Yana da ban sha'awa cewa yogaAkwai ɗan bincike da ke nuna cewa zai iya taimakawa rage damuwa.
A cikin binciken daya, an yi wa mata 34 da aka gano suna da matsalar damuwa sau biyu a mako. yoga halarci azuzuwan na tsawon wata biyu. A karshen binciken, yoga Matakan damuwa na masu aikin sun kasance ƙasa da ƙasa fiye da ƙungiyar kulawa.
Wani binciken kuma ya biyo bayan mata 64 da ke fama da matsalar damuwa (PTSD), yanayin da ke tattare da tsananin damuwa da tsoro bayan bayyanar da wani abu mai ban tsoro.
sau daya a mako bayan makonni 10 yoga matan da suka yi shi suna da ƙarancin alamun PTSD. A zahiri, 52% na masu amsa ba su cika ka'idodin PTSD kwata-kwata ba.
Kumburi shine amsawar rigakafi ta al'ada, amma ƙumburi na yau da kullum zai iya taimakawa wajen bunkasa cututtukan cututtuka irin su cututtukan zuciya, ciwon sukari, da ciwon daji.
Wani bincike na 2015 ya raba mahalarta 218 zuwa kungiyoyi biyu; shirya yoga ma'aikacinwadanda da wadanda ba su. Dukansu ƙungiyoyin sannan sun yi matsakaici zuwa matsakaicin motsa jiki don rage damuwa.
A karshen binciken, yoga An gano alamun kumburin mutanen da suka yi amfani da shi a matakin ƙasa.
Hakazalika, karamin binciken 2014 ya gano cewa makonni 12 yogaya nuna cewa alamomin kumburi sun ragu a cikin ciwon nono mai tsayi.
YogaYayin da ake buƙatar ƙarin bincike don tabbatar da tasirin abarba akan kumburi, waɗannan binciken sun nuna cewa zai iya taimakawa wajen kare wasu cututtuka da ke haifar da kumburi na kullum.
Zai iya inganta lafiyar zuciya
Tun daga jinin da ake zubarwa a ko'ina cikin jiki zuwa kyallen da ke dauke da muhimman sinadirai, lafiyar zuciya na da matukar muhimmanci ga lafiyar gaba daya.
Karatu, yogaYa nuna cewa lafiyar zuciya na iya taimakawa wajen inganta lafiyar zuciya da kuma rage yawan haɗari ga cututtukan zuciya.
Hawan jini yana daya daga cikin abubuwan da ke haifar da matsalolin zuciya kamar bugun zuciya da bugun jini.
Shekara guda na canje-canjen salon rayuwa tare da canje-canjen abinci da sarrafa damuwa yoga horoYa bi majinyata 113 da ke fama da cututtukan zuciya, duba da illolin
Mahalarta sun ga raguwar 23% a cikin jimlar cholesterol da raguwar 26% a cikin "mara kyau" LDL cholesterol. Bugu da ƙari, an dakatar da ci gaban cututtukan zuciya a cikin 47% na marasa lafiya.
Yana inganta ingancin rayuwa
Yoga yana ƙara zama sananne a matsayin magani don taimakawa inganta yanayin rayuwa ga mutane da yawa. A cikin binciken daya, an ba wa tsofaffi 135 ko dai yoga na wata shida, tafiya, ko ƙungiyar kulawa.
Yoga Idan aka kwatanta da sauran ƙungiyoyi, ingancin rayuwa da matsayin gajiyarsu ya inganta sosai.
Sauran karatu a cikin marasa lafiya na ciwon daji yogaYa duba yadda magani zai inganta rayuwa da kuma rage alamun cututtuka. Ɗaya daga cikin binciken ya biyo bayan matan da ke fama da ciwon nono da suka karbi chemotherapy. YogaHakanan ya inganta yanayin rayuwa gaba ɗaya yayin da rage alamun chemotherapy kamar tashin zuciya da amai.
Nazarin irin wannan, makonni takwas yogaAn yi nazari kan yadda cutar kansar nono ke shafar mata masu ciwon nono. A ƙarshen binciken, matan sun sami ƙarancin ciwo da gajiya, da kuma inganta matakan farfadowa, karɓa, da shakatawa.
A wasu nazarin, marasa lafiya da ciwon daji yogaAn ƙaddara cewa zai iya taimakawa wajen rage ingancin barci, jin daɗin tunanin mutum, aikin zamantakewa, da alamun damuwa da damuwa.
yaki bakin ciki
Wasu karatu yogana iya samun sakamako na antidepressant kuma ciki ya nuna cewa zai iya taimakawa wajen rage bayyanar cututtuka.
Wannan saboda, yogaYana iya rage matakin cortisol, hormone damuwa wanda ke shafar matakin serotonin neurotransmitter da ke hade da ciki.
A cikin binciken daya, mahalarta a cikin shirin jarabar barasa sun yi "Sudarshan Kriya," wani nau'in yoga na musamman wanda ke mai da hankali kan numfashin rhythmic.
Bayan makonni biyu, mahalarta suna da ƙananan alamun rashin tausayi da ƙananan matakan cortisol. Hakanan suna da ƙananan matakan ACTH, hormone da ke da alhakin haɓaka sakin cortisol.
Sauran karatu yi yoga ya ba da sakamako irin wannan yana nuna alaƙa tsakanin damuwa da rage alamun damuwa. Dangane da waɗannan sakamakon, yoga kadai ko a hade tare da hanyoyin maganin gargajiya na iya taimakawa wajen magance damuwa.
Zai iya rage ciwo na kullum
Jin zafi na yau da kullum shine matsala mai tsayi wanda ke shafar miliyoyin mutane, yana da wasu dalilai masu yawa, irin su raunuka, arthritis. yin yogaAkwai bincike da ke nuna cewa shan sage zai iya taimakawa wajen rage yawancin ciwo na kullum.
A cikin binciken daya, mutane 42 da ke fama da ciwon rami na carpal (cututtukan da ke haifar da matsawa na jijiyar tsaka-tsaki a cikin canal a cikin wuyan hannu) ko dai sun sami kullun hannu ko kuma an ba su kullun wuyan hannu na tsawon makonni takwas. yoga sanya. A karshen binciken, yogaAn ƙaddara cewa tsagewar wuyan hannu yana da tasiri mai tasiri wajen rage ciwo fiye da wuyan hannu.
A wani binciken da aka gudanar a shekarar 2005. yogaan nuna don taimakawa wajen rage ciwo da inganta aikin jiki a cikin mahalarta tare da osteoarthritis na gwiwoyi.
Kodayake ana buƙatar ƙarin bincike, kullun yi yogaZai iya zama taimako ga masu fama da ciwo mai tsanani.
Zai iya inganta ingancin barci
An danganta rashin ingancin bacci da kiba, hawan jini, da damuwa, da dai sauransu. Karatu, yin yogaYana nuna cewa zai iya taimaka maka barci mafi kyau.
A cikin binciken 2005, 69 tsofaffi marasa lafiya ko yoga gudanarwa, ɗauki shiri na ganye, ko zama ɓangare na ƙungiyar sarrafawa. kungiyar yoga yayi saurin yin barci, ya yi barci mai tsawo, kuma ya ji daɗin hutawa da safe fiye da sauran ƙungiyoyi.
Yana ƙara sassauci da daidaituwa
YogaHakanan za'a iya yin hakan don inganta sassauci da daidaituwa. Akwai ingantaccen bincike da ke tallafawa wannan fa'idar.
Wani sabon bincike ya gano cewa 'yan wasa maza 26 a cikin makonni 10 yoga bincika sakamakon. yi yoga, Ƙarfafa haɓakawa da ma'auni mai mahimmanci idan aka kwatanta da ƙungiyar kulawa.
A cikin binciken 2013. yin yogagano cewa zai iya taimakawa wajen inganta daidaituwa da motsi a cikin tsofaffi.
Minti 15-30 kawai kowace rana yi yogazai iya yin babban bambanci ga waɗanda ke neman inganta aikin ta hanyar inganta sassauci da daidaituwa.
Pranayama ko numfashi na yogic, motsa jiki na numfashi da dabarun da ke mai da hankali kan sarrafa numfashi ayyukan yogashine. Mafi yawan irin yoga, wannan ya haɗa da motsa jiki na numfashi, da kuma karatu da yawa yin yogaya gano cewa zai iya taimakawa wajen inganta numfashi.
A cikin binciken daya, ɗaliban koleji 287 sun ɗauki aji na makonni 15 suna koyar da motsin yoga iri-iri da motsa jiki na numfashi. An sami ƙaruwa mai yawa a cikin ƙarfin mahimmanci a ƙarshen binciken.
Ƙarfi mai mahimmanci ma'auni ne na iyakar adadin iskar da za a iya fitarwa daga huhu. Yana da mahimmanci musamman ga masu ciwon huhu, yanayin zuciya da masu fama da asma.
Wani bincike na 2009 ya gano cewa aikin numfashi na yogic ya inganta alamun bayyanar cututtuka da aikin huhu a cikin marasa lafiya masu laushi zuwa matsakaicin asma.
Zai iya sauƙaƙa migraine
Ciwon maraciwon kai ne da ke faruwa wanda ke shafar mutane da yawa. A al'adance ana amfani da shi da kwayoyi.
Duk da haka, ƙara shaida yogaYa nuna cewa stimulant na iya zama magani don rage yawan migraines.
A cikin binciken da aka gudanar a cikin 2007, 72 marasa lafiya na migraine sun kasance yoga faran sanya shi zuwa cine ko rukunin kula da kai. masu aikin yogaan samu raguwa a cikin tsananin ciwon kai, mita, da zafi dangane da ƙungiyar kulawa da kai.
A cikin wani binciken, an gudanar da shi ga marasa lafiya 60 a matsayin maganin migraine. yoga tare da ko yoga ba tare da kulawa ta al'ada ba. yi yogaIdan aka kwatanta da kulawa ta al'ada kadai, ya ba da ƙarin raguwa a yawan ciwon kai da tsanani.
Masu bincike, yogaTa nuna cewa sage na iya taimakawa wajen motsa jijiyar vagus, wanda aka nuna yana da tasiri wajen kawar da migraines.
Yana haɓaka halayen cin abinci lafiyayye
Cin natsuwa ra'ayi ne da ke ƙarfafa sanin lokacin yayin cin abinci. Yana da game da kula da dandano, ƙanshi da nau'in abinci da lura da tunani, ji ko jin da ke faruwa yayin cin abinci.
An bayyana cewa wannan aikin yana inganta halayen cin abinci mai kyau wanda ke taimakawa wajen sarrafa sukarin jini, ƙara yawan nauyi da kuma daidaita halayen cin abinci mara kyau.
Yoga Saboda yana jaddada hankali, wasu nazarin sun nuna cewa za a iya amfani da shi don inganta halayen cin abinci mai kyau. karatu, yogaya gano cewa haɗawa a cikin shirin kula da matsalar rashin abinci na marasa lafiya tare da marasa lafiya 54 sun rage duka alamun rashin cin abinci da kuma damuwa da abinci.
A cikin masu halin cin abinci mara kyau. yi yogazai iya taimakawa haɓaka halayen cin abinci mai kyau.
zai iya ƙara juriya
Baya ga haɓaka sassauci yogazai iya ƙara aikin motsa jiki na yau da kullun don fa'idodin gina ƙarfi. YogaHakanan akwai motsi na musamman don ƙara ƙarfi da haɓaka tsoka.
A cikin binciken daya, manya 79 sun yi "salamu alaikum" na sa'o'i 24 -- jerin motsi na yau da kullun da ake amfani da su azaman dumi, kwana shida a mako don makonni 24. Sun sami karuwa mai yawa a cikin ƙarfin jiki na sama, juriya, da asarar nauyi. Haka kuma an samu raguwar kitsen jikin mata.
Wani bincike na 2015 yana da irin wannan binciken, gano cewa yin yoga na makonni 12 ya haifar da ingantawa a cikin ƙarfin hali, ƙarfi, da sassauci a cikin mahalarta 173.
Bisa wadannan binciken, aikin yogaZai iya zama hanya mai mahimmanci don ƙara ƙarfin ƙarfi da juriya, musamman idan aka yi amfani da su a hade tare da aikin motsa jiki na yau da kullum.
yana inganta narkewa
Nazarin ya nuna cewa tare da aikin yoga na yau da kullun, tsarin narkewa yana kunna kuma an kawar da rashin narkewar abinci, iskar gas da sauran cututtukan da ke da alaƙa da ciki. Gabaɗaya, ayyukan gastrointestinal suna inganta a cikin maza da mata.
Yana hana tsufa da wuri
Kowa ya tsufa, amma ba da wuri ba. YogaYana taimakawa detox ta hanyar kawar da gubobi da radicals kyauta.
Wannan yana jinkirta tsufa, a tsakanin sauran fa'idodi. Yoga yana kuma rage damuwa, wani muhimmin al'amari na shawo kan tsufa.
inganta matsayi
koyar da yadda ake sarrafa jiki yogashine yanayin. Tare da yin aiki na yau da kullun, jiki zai ɗauka ta atomatik daidai matsayi. Yana sa ku zama masu aminci da lafiya.
Motsa jiki wanda ke taimakawa wajen hanzarta metabolism da gina tsoka maras nauyi. yogayana aiki mai girma don rasa ko kiyaye nauyi.
Yana ba da daidaito
YogaHar ila yau yana nufin haɓaka daidaituwa da mayar da hankali yayin da yake ba da damar samun iko akan jiki.
Yana rage haɗarin rauni
Yogaya ƙunshi ƙananan tasiri da ƙungiyoyi masu sarrafawa. Sabili da haka, akwai ƙananan haɗari na rauni yayin aiki idan aka kwatanta da sauran motsa jiki.
Yana hana cutar Alzheimer
YogaAn ce yana ƙara matakan gamma amino butyric acid (GABA) a cikin kwakwalwa. Nazarin ya nuna cewa ƙananan matakan GABA suna da alhakin farawar cutar Alzheimer. Yoga Hakanan yana aiki akan lafiyar kwakwalwa, don haka rage haɗarin cutar Alzheimer.
Menene Nau'in Yoga?
yoga na zamaniyana mai da hankali kan motsa jiki, ƙarfi, ƙarfi da numfashi. Akwai nau'ikan yoga da yawa. nau'ikan yoga kuma salo sun haɗa da:
Ashtanga yoga
Irin wannan aikin yoga yana amfani da tsohuwar koyarwar yoga. Ashtanga yana aiwatar da matsayi iri ɗaya da jeri waɗanda ke haɗa kowane motsi da numfashi cikin sauri.
Bikram yoga
Bikram yoga ya ƙunshi matsayi 26 da jerin motsa jiki na numfashi.
Hatha yoga
Wannan kalma ce ta gaba ɗaya ga kowane nau'in yoga wanda ke koyar da yanayin jiki. Azuzuwan Hatha galibi suna aiki azaman gabatarwa mai sauƙi ga mahimman abubuwan yoga.
Iyengar yoga
Irin wannan aikin yoga yana mayar da hankali kan gano daidaitattun daidaito a kowane matsayi tare da taimakon jerin kayan aiki irin su tubalan, barguna, madauri, kujeru, da wuraren kai.
Kripalu yoga
Wannan nau'in yana koya wa masu aiki su sani, karɓa, da kuma koyi game da jiki. dalibin yoga na Kripalu ya koyi samun nasa matakin noman ta hanyar duba ciki.
Yawancin lokaci azuzuwa suna farawa da motsa jiki na numfashi da kuma shimfiɗa haske, sannan sai jerin matakan ɗaiɗaiku da hutu na ƙarshe.
Kundalini yoga
Kundalini yoga tsarin tunani ne wanda ke da nufin sakin kuzarin da aka samu.
Ajin Kundalini yoga yawanci yana farawa da waƙoƙi kuma yana ƙarewa da waƙa. A tsakanin, yana da asana, pranayama da tunani da nufin ƙirƙirar takamaiman sakamako.
yoga iko
A ƙarshen 1980s, masu aiki sun haɓaka wannan nau'in yoga mai aiki da motsa jiki bisa tsarin Ashtanga na gargajiya.
Sivananda
Wannan tsarin yana amfani da falsafar maki biyar a matsayin tushensa.
Wannan falsafar tana ba da hujjar cewa ingantacciyar numfashi, annashuwa, abinci mai gina jiki, motsa jiki, da tunani mai kyau suna aiki tare don ƙirƙirar salon rayuwar yogic lafiya.
Mutanen da ke yin Sivananda suna amfani da asanas 12 na asali waɗanda ke gaba da Sallolin Rana kuma suna bi tare da Savasana.
vinyl
Viniyoga yana mai da hankali kan aiki maimakon tsari, fasaha da kimiyya na numfashi da daidaitawa, maimaitawa da riƙewa da jeri.
yin yoga
Yin yoga yana mai da hankali kan riƙe matsayi mai ƙarfi na dogon lokaci. Wannan yoga salon yana hari ga kyallen takarda mai zurfi, ligaments, haɗin gwiwa, ƙasusuwa.
prenatal yoga
Prenatal yogayana amfani da matakan da masu aiki suka kirkira tare da masu juna biyu a hankali. Wannan salon yogazai iya taimaka wa mutane su samu siffar bayan haihuwa da kuma tallafawa kiwon lafiya a lokacin daukar ciki.
dawo da yoga
Wannan abin ta'aziyya ne yoga hanya. Yayinda yake riƙe da tsayawa, mutum zai iya yin aikin maidowa a cikin sauƙi huɗu ko biyar, ta amfani da kayan haɗi kamar barguna da matashin kai don nutsewa cikin nutsuwa mai zurfi. yoga wuce darasi.
