Kodi Yoga ndi Chiyani, Imachita Chiyani? Ubwino wa Yoga kwa Thupi

Yogalimachokera ku liwu la Sanskrit "yuji" kutanthauza mgwirizano kapena mgwirizano; Ndi machitidwe akale omwe amabweretsa malingaliro ndi thupi pamodzi. masewera olimbitsa thupi, kusinkhasinkha ndipo zimaphatikizapo mayendedwe opangidwa kuti alimbikitse kumasuka komanso kuchepetsa nkhawa.

Yoga, sikuti kungopotoza kapena kutembenuza thupi ndi kugwira mpweya. Ndi njira yomwe imakuyikani mumkhalidwe womwe mumawona ndikuwona zenizeni momwe zilili. 

YogaCholinga chake ndi kupanga mgwirizano wangwiro pakati pa malingaliro, thupi ndi mzimu.

Kodi Ubwino wa Yoga Ndi Chiyani?

Akhoza kuchepetsa nkhawa

YogaAmadziwika kuti amatha kuchepetsa nkhawa komanso kulimbikitsa kumasuka. Kafukufuku wambiri wasonyeza kuti akhoza kuchepetsa kutulutsidwa kwa cortisol, mahomoni opsinjika maganizo.

Kafukufuku wina anatsatira akazi 24 amene anali ndi chisoni m’maganizo. maseŵera a yogaadawonetsa zotsatira zamphamvu za kupsinjika maganizo.

Pambuyo pa pulogalamu ya yoga ya miyezi itatu, milingo ya cortisol ya azimayi idatsika kwambiri. Komanso nkhawa, nkhawa, kutopa, ndi kuvutika maganizo nazonso zinali zotsika.

Zotsatira zofananazo zinapezedwa mu kafukufuku wina wokhudza anthu a 131; 10 masabata apitawo maseŵera a yogakuchepetsa nkhawa ndi nkhawa. Zinathandizanso kusintha moyo wabwino komanso thanzi labwino.

Mukagwiritsidwa ntchito nokha kapena kuphatikiza ndi njira zina zochepetsera nkhawa monga kusinkhasinkha, maseŵera a yoga Ikhoza kukhala njira yamphamvu yochepetsera kupsinjika maganizo.

Amathetsa nkhawa

anthu ambiri, nkhawa monga njira yothetsera malingaliro anu maseŵera a yoga akuyamba kuchita. Ndizosangalatsa kuti maseŵera a yogaPali kafukufuku wambiri wosonyeza kuti angathandize kuchepetsa nkhawa.

Pakafukufuku wina, amayi 34 omwe adapezeka ndi vuto la nkhawa adalandira chithandizo kawiri pa sabata. maseŵera a yoga anaphunzira nawo kwa miyezi iwiri. Pamapeto pa phunzirolo, maseŵera a yoga Zodetsa nkhawa za akatswiri zinali zochepa kwambiri kuposa gulu lolamulira.

Kafukufuku wina adatsatira amayi a 64 omwe ali ndi vuto lopweteka kwambiri (PTSD), chikhalidwe chomwe chimadziwika ndi nkhawa yaikulu ndi mantha pambuyo pokumana ndi zochitika zoopsa.

kamodzi pa sabata pambuyo pa masabata khumi maseŵera a yoga akazi omwe adazichita anali ndi zizindikiro zochepa za PTSD. M'malo mwake, 52% ya omwe adafunsidwa sanakumanenso ndi PTSD. 

Akhoza kuchepetsa kutupa

Kuphatikiza pa kuwongolera thanzi labwino, maphunziro ena kuchita yogaimanena kuti imatha kuchepetsa kutupa.

Kutupa ndi njira yachibadwa ya chitetezo cha mthupi, koma kutupa kosatha kungathandize kuti pakhale matenda oyambitsa kutupa monga matenda a mtima, shuga, ndi khansa.

Kafukufuku wa 2015 adagawa anthu 218 m'magulu awiri; bungwe katswiri wa yogaiwo ndi amene satero. Magulu onse awiriwo adachita masewera olimbitsa thupi mwamphamvu kuti athetse nkhawa.

Pamapeto pa phunzirolo, maseŵera a yoga Zizindikiro zotupa za anthu omwe adazigwiritsa ntchito zidapezeka kuti ndizochepa.

Mofananamo, kafukufuku wochepa wa 2014 adapeza kuti masabata a 12 maseŵera a yogaadawonetsa kuti zolembera zotupa zidachepa mu khansa ya m'mawere yosalekeza.

YogaNgakhale kuti kafukufuku wowonjezereka akufunika kuti atsimikizire zotsatira zabwino za chinanazi pa kutupa, zomwe zapezazi zikusonyeza kuti zingathandize kuteteza matenda ena obwera chifukwa cha kutupa kosatha.

Zitha kupititsa patsogolo thanzi la mtima

Kuchokera m'magazi omwe amapopedwa m'thupi lonse kupita kumagulu omwe ali ndi zakudya zofunika, thanzi la mtima ndilofunika kuti likhale ndi thanzi labwino.

Maphunziro, maseŵera a yogaZimasonyeza kuti heartworm ingathandize kupititsa patsogolo thanzi la mtima ndi kuchepetsa zifukwa zingapo zowopsa za matenda a mtima.

Kuthamanga kwa magazi ndi chimodzi mwa zifukwa zomwe zimayambitsa matenda a mtima monga matenda a mtima ndi sitiroko. 

Kuchepetsa kuthamanga kwa magazi kungathandize kuchepetsa chiopsezo cha mavutowa. Kafukufuku wina maseŵera a yogaAkunena kuti kuphatikiza matenda a mtima m'moyo wathanzi kungathandize kuchepetsa kukula kwa matenda a mtima.

Chaka chimodzi cha kusintha kwa moyo pamodzi ndi kusintha kwa zakudya komanso kuthetsa nkhawa maphunziro a yogaAnatsatira odwala 113 omwe ali ndi matenda a mtima, akuyang'ana zotsatira za

Omwe adatenga nawo mbali adawona kuchepa kwa 23% kwa cholesterol yonse komanso kuchepa kwa 26% kwa cholesterol "yoyipa" ya LDL. Komanso, kupitirira kwa matenda a mtima anasiya 47% odwala. 

Kuwongolera moyo wabwino

Yoga ikukhala yotchuka kwambiri ngati chithandizo chothandizira kusintha moyo wa anthu ambiri. Mu kafukufuku wina, okalamba 135 anapatsidwa yoga ya miyezi isanu ndi umodzi, kuyenda, kapena gulu lolamulira. 

Yoga Poyerekeza ndi magulu ena, moyo wabwino komanso kutopa kwawo kunakula kwambiri.

Maphunziro ena mwa odwala khansa maseŵera a yogaAnayang'ana momwe mankhwala angathandizire kuti moyo ukhale wabwino komanso kuchepetsa zizindikiro. Kafukufuku wina adatsata amayi omwe ali ndi khansa ya m'mawere omwe adalandira mankhwala a chemotherapy. YogaZinathandiziranso moyo wonse ndikuchepetsa zizindikiro za chemotherapy monga nseru ndi kusanza.

Kuphunzira kofananako, masabata asanu ndi atatu maseŵera a yogaAnaunika momwe khansa ya m'mawere imakhudzira amayi omwe ali ndi khansa ya m'mawere. Kumapeto kwa phunziroli, amayiwa sanamve kupweteka kwambiri komanso kutopa, komanso kusintha kwabwino, kuvomereza, ndi kumasuka.

Mu maphunziro ena, odwala khansa maseŵera a yogaZatsimikiziridwa kuti zingathandize kuchepetsa kugona, kukhala ndi thanzi labwino, kugwira ntchito kwa anthu, komanso zizindikiro za nkhawa ndi kuvutika maganizo.

amalimbana ndi kukhumudwa

Maphunziro ena maseŵera a yogaakhoza kukhala ndi antidepressant kwenikweni kukhumudwa zimasonyeza kuti zingathandize kuchepetsa zizindikiro.

Izi ndichifukwa, maseŵera a yogaItha kutsitsa mulingo wa cortisol, mahomoni opsinjika omwe amakhudza mulingo wa serotonin wa neurotransmitter wokhudzana ndi kukhumudwa.

Mu kafukufuku wina, omwe adachita nawo pulogalamu yoledzera adachita "Sudarshan Kriya," mtundu wina wa yoga womwe umayang'ana kwambiri kupuma movutikira.

Pambuyo pa milungu iwiri, ophunzirawo anali ndi zizindikiro zochepa za kuvutika maganizo komanso kuchepa kwa cortisol. Analinso ndi milingo yotsika ya ACTH, timadzi tambiri timene timatulutsa cortisol.

Maphunziro ena kuchita yoga anapereka zotsatira zofanana zosonyeza kugwirizana pakati pa kuvutika maganizo ndi kuchepa kwa zizindikiro za kuvutika maganizo. Kutengera zotsatira izi, yoga yokha kapena kuphatikiza ndi njira zamankhwala azikhalidwe zingathandize kuthana ndi kukhumudwa.

Akhoza kuchepetsa ululu wosatha

Kupweteka kosalekeza ndi vuto lopitirira lomwe limakhudza anthu mamiliyoni ambiri, liri ndi zifukwa zingapo zomwe zingatheke, monga kuvulala, nyamakazi. kuchita yogaPali kafukufuku wosonyeza kuti kutenga sage kungathandize kuchepetsa mitundu yambiri ya ululu wosatha.

Mu kafukufuku wina, anthu 42 omwe ali ndi matenda a carpal tunnel syndrome (matenda omwe amayamba chifukwa cha kupanikizana kwa mitsempha yapakati pa ngalande m'dzanja la dzanja) mwina analandira chipolopolo cha dzanja kapena anapatsidwa chingwe kwa milungu isanu ndi itatu. maseŵera a yoga zopangidwa. Pamapeto pa phunzirolo, maseŵera a yogaZatsimikiziridwa kuti chingwe cha dzanja chimakhala ndi mphamvu yogwira bwino yochepetsera ululu kusiyana ndi dzanja.

Mu kafukufuku wina yemwe adachitika mu 2005, maseŵera a yogazasonyezedwa kuti zimathandiza kuchepetsa ululu ndi kupititsa patsogolo ntchito za thupi mwa omwe ali ndi osteoarthritis ya mawondo awo.

Ngakhale kufufuza kwina kumafunika, tsiku ndi tsiku kuchita yogaZitha kukhala zothandiza kwa omwe akuvutika ndi zowawa zosatha.

Zitha kukonza kugona bwino

Kusagona mokwanira kwagwirizanitsidwa ndi kunenepa kwambiri, kuthamanga kwa magazi, ndi kuvutika maganizo, pakati pa matenda ena. Maphunziro, kuchita yogaZimasonyeza kuti zingakuthandizeni kugona bwino.

Mu kafukufuku wa 2005, odwala 69 okalamba kapena maseŵera a yoga kutumikiridwa, kutenga mankhwala azitsamba, kapena kukhala mbali ya gulu lolamulira. gulu la yoga kugona mofulumira, kugona nthawi yaitali, ndi kumva bwino kupuma m'mawa kusiyana ndi magulu ena. 

Kumawonjezera kusinthasintha ndi kusinthasintha

YogaZingathenso kuchitidwa kuti mukhale osinthasintha komanso osasinthasintha. Pali kafukufuku wochuluka wochirikiza phindu ili.

Kafukufuku watsopano adapeza kuti othamanga achimuna a 26 pamasabata a 10 maseŵera a yoga anafufuza zotsatira zake. kuchita yoga, Kuwonjezeka kwambiri kusinthasintha ndi miyeso yolinganiza poyerekeza ndi gulu lolamulira.

Mu kafukufuku wa 2013, kuchita yogaadapeza kuti zingathandize kuwongolera bwino komanso kuyenda kwa okalamba.

Mphindi 15-30 zokha tsiku lililonse kuchita yogazitha kupanga kusiyana kwakukulu kwa iwo omwe akufuna kupititsa patsogolo magwiridwe antchito mwa kuwongolera kusinthasintha ndi kuwongolera.

Zingathandize kupuma bwino

Kupumira kwa Pranayama kapena yogic, masewera olimbitsa thupi opumira ndi njira zomwe zimayang'ana pakuwongolera mpweya machitidwe a yogandi. Ambiri mtundu wa yoga, izi zikuphatikizapo kuchita masewera olimbitsa thupi, ndi maphunziro ambiri kuchita yogawapeza kuti zingathandize kupuma bwino.

Pakafukufuku wina, ophunzira 287 aku koleji adatenga kalasi ya milungu 15 yophunzitsa mayendedwe osiyanasiyana a yoga ndi masewera olimbitsa thupi. Panali kuwonjezeka kwakukulu kwa mphamvu zofunikira kumapeto kwa phunzirolo.

Mphamvu yofunikira ndiyo muyeso wa kuchuluka kwa mpweya womwe ungatuluke m'mapapo. Ndikofunikira makamaka kwa iwo omwe ali ndi matenda a m'mapapo, matenda a mtima ndi odwala mphumu. 

Kafukufuku wina wa 2009 adapeza kuti kupuma kwa yogic kumapangitsa kuti zizindikilo ndi magwiridwe antchito am'mapapo mwa odwala omwe ali ndi mphumu yofatsa mpaka yolimbitsa.

Ikhoza kuthetsa mutu waching'alang'ala

Migrainendi mutu wobwerezabwereza womwe umakhudza anthu ambiri. Mwachikhalidwe amachizidwa ndi mankhwala.

Komabe, umboni wowonjezereka maseŵera a yogaZimasonyeza kuti stimulant ikhoza kukhala chithandizo chochepetsera migraine.

Mu kafukufuku wopangidwa mu 2007, 72 odwala migraine anali yoga therapyanatumizidwa ku gulu la cine kapena kudzisamalira. akatswiri a yogaanakumana ndi kuchepetsa kupweteka kwa mutu, pafupipafupi, ndi ululu wokhudzana ndi gulu lodzisamalira.

Mu kafukufuku wina, adaperekedwa kwa odwala 60 monga chithandizo cha migraine. maseŵera a yoga ndi or maseŵera a yoga popanda chisamaliro wamba. kuchita yogaPoyerekeza ndi chisamaliro chokhazikika chokha, chinapereka kuchepetsa kwakukulu kwa mutu pafupipafupi komanso kuuma kwake.

Ofufuza, maseŵera a yogaAnanenanso kuti sage ingathandize kulimbikitsa mitsempha ya vagus, yomwe yasonyezedwa kuti ndi yothandiza kuthetsa mutu waching'alang'ala.

Amakhala ndi kadyedwe kopatsa thanzi

Kudya mwachidziwitso ndi lingaliro lomwe limalimbikitsa kuzindikira za mphindi mukudya. Ndiko kulabadira kukoma, kununkhiza ndi kapangidwe ka chakudya ndikuzindikira malingaliro, malingaliro kapena zomverera zomwe zimachitika mukudya.

Zanenedwa kuti mchitidwewu umathandizira kadyedwe kopatsa thanzi komwe kumathandizira kuwongolera shuga m'magazi, kuchepetsa thupi komanso kuwongolera madyedwe osokonekera.

Yoga Chifukwa imagogomezera kulingalira, kafukufuku wina amasonyeza kuti angagwiritsidwe ntchito kulimbikitsa makhalidwe abwino akudya. maphunziro, maseŵera a yogaadapeza kuti kuphatikizidwa mu pulogalamu yothandizira odwala omwe ali ndi vuto la odwala omwe ali ndi odwala 54 adachepetsa zizindikiro za vuto la kudya komanso kutanganidwa ndi chakudya. 

Kwa iwo omwe ali ndi vuto la kudya, kuchita yogazingathandize kukulitsa zizoloŵezi za kudya bwino.

akhoza kuonjezera kukana

Kuwonjezera pa kuwonjezeka kusinthasintha maseŵera a yogaakhoza kuwonjezera chizoloŵezi chochita masewera olimbitsa thupi kuti apindule kwambiri. YogaPalinso maulendo apadera owonjezera mphamvu ndi kumanga minofu.

Mu kafukufuku wina, akuluakulu 79 adachita "moni wadzuwa" wa maola 24 - machitidwe angapo omwe nthawi zambiri amagwiritsidwa ntchito ngati kutentha, masiku asanu ndi limodzi pa sabata kwa masabata 24. Iwo adawona kuwonjezeka kwakukulu kwa mphamvu zapamwamba za thupi, kupirira, ndi kuchepa thupi. Panalinso kuchepa kwa chiwerengero cha mafuta m'thupi la amayi.

Kafukufuku wa 2015 anali ndi zomwe apeza, kupeza kuti kuchita yoga kwa milungu 12 kunapangitsa kuti pakhale kusintha kwamphamvu, mphamvu, ndi kusinthasintha kwa otenga nawo mbali 173.

Kutengera zomwe zapezazi, kuchita yogaIkhoza kukhala njira yabwino yowonjezera mphamvu ndi kupirira, makamaka ngati ikugwiritsidwa ntchito pamodzi ndi chizolowezi chochita masewera olimbitsa thupi.

bwino chimbudzi

Kafukufuku wasonyeza kuti ndi machitidwe a yoga nthawi zonse, dongosolo la m'mimba limatsegulidwa ndipo kudzimbidwa, gasi ndi matenda ena okhudzana ndi m'mimba amachotsedwa. Nthawi zambiri, ntchito za m'mimba zimayenda bwino mwa amuna ndi akazi.

Amaletsa kukalamba msanga

Aliyense amakalamba, koma osati msanga. YogaImathandiza detox pochotsa poizoni ndi ma free radicals.

Izi zimachedwetsa kukalamba, pakati pa zabwino zina. Yoga kumachepetsanso kupsinjika maganizo, chinthu china chofunika kwambiri chogonjetsa ukalamba.

amawongolera kaimidwe

kuphunzitsa kulamulira thupi maseŵera a yogandi chikhalidwe cha. Ndikuchita pafupipafupi, thupi limangotenga kaimidwe koyenera. Zimakupangitsani kukhala odzidalira komanso wathanzi.

Amathandiza kuchepetsa thupi

Zochita zolimbitsa thupi zomwe zimathandizira kufulumizitsa kagayidwe kazakudya ndikumanga minofu yowonda. maseŵera a yogazimagwira ntchito bwino pakuchepetsa kapena kuchepetsa thupi.

Amapereka malire

YogaImakhalanso ndi cholinga chowonjezera kukhazikika ndi kuyang'ana momwe imalola kukhala ndi ulamuliro pa thupi.

Amachepetsa chiopsezo cha kuvulala

Yogaimakhala ndi zotsatira zochepa komanso zoyendetsedwa bwino. Choncho, pali chiopsezo chochepa cha kuvulala panthawi yochita masewera olimbitsa thupi poyerekeza ndi zochitika zina.

Amaletsa matenda a Alzheimer

YogaAmanenedwa kuti amachulukitsa kuchuluka kwa gamma amino butyric acid (GABA) muubongo. Kafukufuku akuwonetsa kuti milingo yotsika ya GABA ndi yomwe imayambitsa kuyambika kwa Alzheimer's. Yoga Zimagwiranso ntchito pa thanzi la ubongo, motero kuchepetsa chiopsezo cha Alzheimer's.

Kodi Mitundu Ya Yoga Ndi Chiyani?

yoga yamakonoimayang'ana kwambiri pakuchita masewera olimbitsa thupi, mphamvu, kufulumira komanso kupuma. Pali mitundu yambiri ya yoga. mitundu ya yoga masitayelo ndi awa:

Ashtanga yoga

Mtundu uwu wa machitidwe a yoga umagwiritsa ntchito ziphunzitso zakale za yoga. Ashtanga amachita zomwezo komanso zotsatizana zomwe zimagwirizanitsa mwachangu kuyenda kulikonse ndi mpweya.

Bikram yoga

Bikram yoga imakhala ndi mawonekedwe 26 komanso masewera olimbitsa thupi angapo.

Hatha yoga

Awa ndi mawu wamba amtundu uliwonse wa yoga womwe umaphunzitsa momwe thupi limakhalira. Makalasi a Hatha nthawi zambiri amakhala ngati mawu oyambira osavuta a yoga.

Iyengar yoga

Mtundu uwu wa machitidwe a yoga umayang'ana pakupeza kulondola koyenera pazithunzi zilizonse mothandizidwa ndi zida zingapo monga midadada, mabulangete, zingwe, mipando, ndi zokutira pamutu.

Kripalu yoga

Mtundu uwu umaphunzitsa akatswiri kudziwa, kuvomereza, ndi kuphunzira za thupi. Wophunzira wa Kripalu yoga amaphunzira kupeza mulingo wake wolima poyang'ana mkati.

Makalasi nthawi zambiri amayamba ndi kuchita masewera olimbitsa thupi ndi kupuma pang'ono, kutsatiridwa ndi mindandanda yamitundu yosiyanasiyana komanso kupumula komaliza.

Kundalini yoga

Kundalini yoga ndi njira yosinkhasinkha yomwe ikufuna kumasula mphamvu ya pent-up.

Kalasi ya Kundalini yoga nthawi zambiri imayamba ndi nyimbo ndipo imatha ndi kuyimba. Pakatikati, ili ndi asana, pranayama ndi kusinkhasinkha komwe kumapangidwa kuti apange zotsatira zenizeni.

mphamvu yoga

Chakumapeto kwa zaka za m'ma 1980, asing'anga adapanga yoga yokhazikika komanso yamasewera yotengera chikhalidwe cha Ashtanga.

Sivananda

Dongosololi limagwiritsa ntchito filosofi ya mfundo zisanu monga maziko ake.

Filosofi iyi imanena kuti kupuma koyenera, kupumula, zakudya, masewera olimbitsa thupi, ndi kuganiza bwino zimagwirira ntchito limodzi kuti apange moyo wathanzi wa yogic.

Anthu omwe akuchita Sivananda amagwiritsa ntchito asanas 12 zomwe zimatsogolera Salutation ya Dzuwa ndikutsata ndi Savasana.

vinyl

Viniyoga imayang'ana pa ntchito osati mawonekedwe, luso ndi sayansi ya kupuma ndi kusintha, kubwerezabwereza ndi kugwira ndi kutsatizana.

yin-yoga

Yin yoga imayang'ana kwambiri pakuchita zinthu mosasamala kwa nthawi yayitali. Izi maseŵera a yoga kalembedwe amalunjika minofu yakuya, ligaments, mfundo, mafupa.

yoga yobereka

Prenatal maseŵera a yogaamagwiritsa ntchito mawonekedwe omwe asing'anga adapanga poganizira anthu oyembekezera. Izi kalembedwe ka yogaangathandize anthu kukhala ndi mawonekedwe pambuyo pobereka ndi kuthandizira thanzi pa nthawi ya mimba.

yoga yobwezeretsa

Izi ndi zotonthoza maseŵera a yoga njira. Pamene akugwira chithunzicho, munthu akhoza kugwira ntchito yobwezeretsa m'njira zinayi kapena zisanu zosavuta, pogwiritsa ntchito zipangizo monga mabulangete ndi mapilo kuti alowe mumpumulo wakuya mosavutikira. maseŵera a yoga perekani phunziro.