Chii chinonzi Yoga, Chinoitei? Mabhenefiti eYoga kuMuviri

Yogarinobva pashoko rechiSanskrit rokuti "yuji" rinoreva chisungo kana mubatanidzwa; Itsika yekare inounza pfungwa nemuviri pamwechete. maekisesaizi ekufema, kufungisisa uye inosanganisira mafambiro akagadzirirwa kukurudzira kuzorora uye kuderedza kushushikana.

Yoga, hazvisi zvekungomonyorora kana kushandura muviri wobata mweya. Ndiyo nzira inokuisa iwe munzvimbo yaunoona uye kuona chokwadi sezvachiri. 

YogaInotarisira kugadzira kuwirirana kwakakwana pakati pepfungwa, muviri uye mweya.

Ndezvipi Zvakanakira Yoga?

Inogona kuderedza kushushikana

YogaIyo inozivikanwa nekugona kwayo kuderedza kushushikana uye kukurudzira kuzorora. Ongororo dzakawanda dzakaratidza kuti inogona kuderedza kuburitswa kwecortisol, iyo yekutanga kushushikana hormone.

Imwe ongororo yakatevera vakadzi 24 vainzwa kusuruvara mupfungwa. Yogayakaratidza simba rakasimba rekushushikana mupfungwa.

Mushure memwedzi mitatu yeyoga chirongwa, iyo cortisol yevakadzi yakadzikira zvakanyanya. Uyezve kunetseka, kufunganya, kuneta, uye kuora mwoyo kwakadererawo.

Migumisiro yakafanana yakawanikwa mune imwe dzidzo inosanganisira 131 vanhu; 10 mavhiki ekuberekwa Yogakuderedza kushushikana uye kufunganya. Yakabatsirawo kuvandudza hupenyu uye hutano hwepfungwa.

Kana yakashandiswa yega kana musanganiswa nedzimwe nzira dzekubvisa kushushikana sekufungisisa, Yoga Inogona kuva nzira ine simba yekuchengeta kushungurudzika pasi pesimba.

Inobvisa kuzvidya mwoyo

vanhu vazhinji, kufunganya senzira yekugadzirisa manzwiro ako Yoga inotanga kuita. Zvinonakidza izvozvo YogaPane tsvakiridzo yakati wandei inoratidza kuti inogona kubatsira kuderedza kusagadzikana.

Mune kumwe kuongorora, vakadzi ve34 vakaonekwa kuti vane chirwere chekuzvidya mwoyo vakabatwa kaviri pavhiki. Yoga akapinda makirasi acho kwemwedzi miviri. Pakupera kwechidzidzo, Yoga Kuzvidya mwoyo kwevashandi kwaive kwakaderera kudarika boka rekutonga.

Chimwe chidzidzo chakatevera vakadzi ve64 vane traumatic stress disorder (PTSD), chirwere chinoratidzwa nekunetseka kwakanyanya uye kutya mushure mekusangana nechiitiko chinotyisa.

kamwe pavhiki mushure memavhiki gumi Yoga vakadzi vaizviita vaive nezviratidzo zvishoma zvePTSD. Muchokwadi, 52% yevakapindura havachasangana nePTSD maitiro zvachose. 

Inogona kuderedza kuzvimba

Pamusoro pekuvandudza hutano hwepfungwa, zvimwe zvidzidzo kuita yogainotaura kuti inogona kuderedza kuzvimba.

Kuzvimba ndiyo yakajairika immune immune mhinduro, asi kuzvimba kusingaperi kunogona kubatsira mukukura kwezvirwere zvinotapukira zvakaita sechirwere chemoyo, chirwere cheshuga, uye cancer.

Chidzidzo che2015 chakakamura vatori vechikamu 218 mumapoka maviri; vakarongeka yoga practitioneravo nevasina. Mapoka ese ari maviri akabva aita maekisesaizi ari pakati nepakati kuti abvise kushushikana.

Pakupera kwechidzidzo, Yoga Zviratidzo zvekuzvimba zvevanhu vakazvishandisa zvakaonekwa kuti zvaive padanho repasi.

Saizvozvo, chidzidzo chidiki che2014 chakawana kuti 12-vhiki Yogayakaratidza kuti zviratidzo zvekuzvimba zvakadzikira mugomarara rezamu rinoramba riripo.

YogaKunyange kutsvagisa kwakawanda kuchidikanwa kusimbisa kunaka kwepineapple pakuzvimba, izvi zvakawanikwa zvinoratidza kuti zvinogona kubatsira kudzivirira kubva kune dzimwe hosha dzinokonzerwa nekuzvimba kusingaperi.

Inogona kuvandudza hutano hwemoyo

Kubva muropa rinopombwa nemuviri wese kusvika kumatishu ane zvakakosha zvinovaka muviri, hutano hwemoyo hwakakosha kune hutano hwese.

Zvidzidzo, YogaZvinoratidza kuti hutano hwemoyo hunogona kubatsira kuvandudza hutano hwemoyo uye kuderedza huwandu hwengozi dzechirwere chemoyo.

Kukwira kweropa ndicho chimwe chezvikonzero zvikuru zvinokonzeresa matambudziko emoyo sekurwadziwa kwemoyo nesitiroko. 

Kuderedza BP kunogona kubatsira kuderedza njodzi yezvinetso izvi. Dzimwe tsvakurudzo YogaAnotaura kuti kuisa chirwere chemwoyo mumararamiro ane hutano kunogona kubatsira kuderedza kufambira mberi kwechirwere chemoyo.

Rimwe gore rekuchinja kwehupenyu kusanganiswa nekuchinja kwekudya uye kushushikana kwekutambudzika yoga kudzidziswaAkatevera varwere ve113 vane chirwere chemwoyo, vachitarisa migumisiro ye

Vatori vechikamu vakaona kuderedzwa kwe23% mucholesterol yakazara uye kuderedzwa kwe26% mu "bad" LDL cholesterol. Mukuwedzera, kufambira mberi kwechirwere chemoyo kwakamiswa mu47% yevarwere. 

Inovandudza kunaka kwehupenyu

Yoga iri kuramba ichizivikanwa sekurapa kwekubatsira kuvandudza hupenyu hwevanhu vazhinji. Mune imwe ongororo, 135 vakuru vakapihwa ingave yemwedzi mitanhatu yoga, kufamba, kana kutonga boka. 

Yoga Kuenzaniswa nemamwe mapoka, mararamiro ehupenyu pamwe nekuneta kwavo kwakavandudzwa zvakanyanya.

Zvimwe zvidzidzo muvarwere vekenza YogaAkatarisa kuti mushonga unogona sei kuvandudza hupenyu uye kuderedza zviratidzo. Chimwe chidzidzo chakatevera vakadzi vane kenza yemazamu vakagamuchira chemotherapy. YogaYakavandudzawo huwandu hwehupenyu hwese uku ichideredza chemotherapy zviratidzo zvakadai sekusvotwa uye kurutsa.

Chidzidzo chakafanana, mavhiki masere YogaOngororo kuti gomarara rezamu rinobata sei vakadzi vane gomarara rezamu. Pakupera kwechidzidzo, vakadzi vakanzwa kurwadziwa kushoma uye kuneta, uye kuvandudzwa kwemazinga ekupora, kugamuchirwa, uye kuzorora.

Mune zvimwe zvidzidzo, varwere vane cancer YogaYakatemerwa kuti inogona kubatsira kuderedza kunaka kwekurara, kugara zvakanaka kwepfungwa, kushanda kwevanhu, uye zviratidzo zvekuzvidya mwoyo uye kuora mwoyo.

kurwisa kuora mwoyo

Zvimwe zvidzidzo Yogainogona kuva ne-antidepressant effect uye kusuruvara inoratidza kuti inogona kubatsira kuderedza zviratidzo.

Izvi zvinodaro nekuti, YogaInogona kuderedza chiyero che cortisol, hormone inoshungurudza inokanganisa chiyero che neurotransmitter serotonin inobatanidza nekuora mwoyo.

Mune imwe ongororo, vatori vechikamu muchirongwa chekupindwa muropa nedoro vakaita "Sudarshan Kriya," imwe mhando yeyoga inotarisa pakufema.

Mushure memavhiki maviri, vatori vechikamu vaive nezviratidzo zvakaderera zvekuora mwoyo uye kuderera kwecortisol mazinga. Vaivawo nemazinga akaderera eACTH, hormone inokonzera kubudiswa kwe cortisol.

Zvimwe zvidzidzo kuita yoga akapa migumisiro yakafanana inoratidza kushamwaridzana pakati pekuora mwoyo uye kuderedza zviratidzo zvekuora mwoyo. Zvichienderana nemhedzisiro iyi, yoga yoga kana musanganiswa nemaitiro echivanhu ekurapa anogona kubatsira kurwisa kushushikana.

Inogona kuderedza marwadzo asingagumi

Chirwere chisingaperi idambudziko rinoramba riripo rinobata mamiriyoni evanhu, rine huwandu hwezvikonzero zvinogona kukonzera, zvakadai sekukuvara, arthritis. kuita yogaPane tsvakurudzo inoratidza kuti kutora sage kunogona kubatsira kuderedza marudzi akawanda ekurwadziwa kusingaperi.

Mune imwe ongororo, vanhu makumi mana nevaviri vane carpal tunnel syndrome (chirwere chinokonzerwa nekutsikirirwa kwetsinga yepakati mukati megedhi muchiwoko) vangave vakagashira wrist splint kana kupihwa wrist splint kwemavhiki masere. Yoga made. Pakupera kwechidzidzo, YogaIzvo zvakatemwa kuti wrist splint ine simba rakanyanya kubata mukuderedza marwadzo kupfuura wrist splint.

Mune imwe ongororo yakaitwa muna 2005, Yogayakaratidzwa kubatsira kuderedza marwadzo nekuvandudza kushanda kwemuviri kune vatori vechikamu vane osteoarthritis yemabvi avo.

Kunyangwe kutsvagisa kwakawanda kuchidikanwa, zuva nezuva kuita yogaInogona kubatsira kune avo vanotambura nekurwadziwa kusingaperi.

Inogona kunatsiridza kunaka kwekurara

Kusarara zvakanaka kwakabatanidzwa nekufutisa, BP, uye kuora mwoyo, pakati pezvimwe zvirwere. Zvidzidzo, kuita yogaZvinoratidza kuti zvinogona kukubatsira kurara zviri nani.

Muchidzidzo che2005, 69 varwere vakwegura kana Yoga kutungamirirwa, kutora mishonga yemishonga, kana kuva chikamu cheboka rekutonga. boka re yoga akakurumidza kurara, akarara kwenguva refu, uye akanzwa zviri nani kuzorora mangwanani pane mamwe mapoka. 

Inowedzera kushanduka uye kuenzanisa

YogaInogonawo kuitwa kuvandudza kushanduka uye kuenzanisa. Pane tsvakurudzo yakakura inotsigira bhenefiti iyi.

Chidzidzo chitsva chakawana kuti 26 varume vatambi pavhiki gumi Yoga akaongorora zvaiitika. kuita yoga, zvakanyanya kuwedzera kushanduka uye kuenzanisa zviyero zvichienzaniswa neboka rinodzora.

Muchidzidzo che2013, kuita yogaakawana kuti inogona kubatsira kuvandudza kuenzana uye kufamba muvakuru vakuru.

Maminitsi 15-30 chete zuva nezuva kuita yogainogona kuita mutsauko mukuru kune avo vari kutsvaga kuvandudza kushanda nekuvandudza kushanduka uye kuenzanisa.

Inogona kubatsira kunatsiridza kufema

Pranayama kana yogic kufema, kufema maekisesaizi uye matekiniki anotarisa pakudzora kufema maitiro e yogandizvo. Zvizhinji mhando yeyoga, izvi zvinosanganisira maitiro ekufema, uye zvidzidzo zvakawanda kuita yogaakawana kuti inogona kubatsira kuvandudza kufema.

Mune imwe ongororo, vadzidzi 287 vekukoreji vakatora kirasi yemavhiki gumi nemashanu vakadzidzisa mafambiro akasiyana siyana eyoga uye maekisesaizi ekufema. Pakave nekuwedzera kukuru kwesimba rakakosha pakupera kwechidzidzo.

Vital capacity ndiyo chiyero chehuwandu hwehuwandu hwemhepo inogona kubudiswa kubva mumapapu. Zvinonyanya kukosha kune avo vane chirwere chemapapu, mamiriro emwoyo uye vane asthma. 

Imwe ongororo ya2009 yakawana kuti yogic kufema tsika inovandudza zviratidzo uye kushanda kwemapapu muvarwere vane hunyoro kusvika pakati nepakati asthma.

Inogona kuderedza migraine

Migrainekutemwa nemusoro kunowanzobata vanhu vakawanda. Zvinoitwa pachivanhu nemishonga.

Zvisinei, kuwedzera uchapupu YogaZvinoratidza kuti stimulant inogona kunge iri kurapa kuderedza kuwanda kwemigraine.

Mune chidzidzo chakaitwa muna 2007, 72 migraine varwere vaiva yoga therapyakagoverwa ku<em>cine kana kuti boka rokuzvitarisira. yoga practitionersakawana kuderedzwa kwekurwadziwa kwemusoro, kuwanda, uye kurwadziwa kunoenderana neboka rekuzvitarisira.

Mune imwe ongororo, yakapihwa kuvarwere ve60 sekurapa migraine. Yoga pamwe kana Yoga pasina kutarisirwa kwakajairika. kuita yogaKuenzaniswa nekutarisirwa kwakajairwa chete, yakapa kuderera kukuru kwemusoro kuwanda uye kuomarara.

Vatsvakurudzi, YogaAnoratidza kuti sage inogona kubatsira kukurudzira vagus nerve, iyo yakaratidzwa kuva inoshanda mukubvisa migraines.

Kunokudziridza madyiro ane utano

Intuitive kudya ipfungwa inokurudzira kuziva nguva uchidya. Izvo ndezvekuteerera kuravira, kunhuwa uye kuumbwa kwechikafu uye kuona pfungwa, manzwiro kana manzwiro anoitika uchidya.

Zvakataurwa kuti tsika iyi inovandudza madyiro ane hutano anobatsira kudzora shuga yeropa, kuwedzera uremu uye kugadzirisa madyiro asina kunaka.

Yoga Nemhaka yokuti inosimbisa kufunga, zvimwe zvidzidzo zvinoratidza kuti inogona kushandiswa kukurudzira maitiro ekudya ane utano. chidzidzo, Yogaakawana kuti kubatanidzwa mune imwe kunze kwekudya kwekudya chirwere chirongwa chekurapa nevarwere ve54 kwakaderedza zvose zviratidzo zvekudya zvirwere uye kunyanya kufunga nezvekudya. 

Kune avo vane madyiro asina kunaka, kuita yogazvinogona kubatsira kukudziridza madyiro ane utano.

inogona kuwedzera kuramba

Mukuwedzera pakuwedzera kushanduka Yogainogona kuwedzera maitiro ekuita maekisesaizi kune simba rekuvaka mabhenefiti. YogaKune zvakare akakosha mafambiro ekuwedzera simba uye kuvaka tsandanyama.

Mune imwe ongororo, vanhu vakuru makumi manomwe nepfumbamwe vakaita maawa makumi maviri nemana "Kukwazisa kweZuva" -- nhevedzano yemafambiro ekutanga anowanzo shandiswa sekudziya, mazuva matanhatu pasvondo kwemavhiki makumi maviri nemana. Vakaona kuwedzera kukuru kwesimba repamusoro remuviri, kutsungirira, uye kuora muviri. Paivewo nekudzikira kwehuwandu hwemafuta emuviri wevakadzi.

Chidzidzo che2015 chaive nezvakawanikwa zvakafanana, zvichiona kuti kuita yoga kwemavhiki gumi nemaviri kwakakonzera kuvandudzwa mukusimba, simba, uye kuchinjika muvatori vechikamu 12.

Kubva pane zvakawanikwa izvi, yoga tsikaInogona kuva nzira inobatsira yekuwedzera simba uye kutsungirira, kunyanya kana inoshandiswa pamwe chete nekugara uchirovedza muviri.

inovandudza kugaya

Zvidzidzo zvakaratidza kuti neyakajairwa yoga tsika, digestive system inogadziriswa uye indigestion, gasi uye zvimwe zvirwere zvine chekuita nemudumbu zvinobviswa. Kazhinji, gastrointestinal mabasa anovandudza muvarume nevakadzi.

Inodzivirira kuchembera nguva isati yakwana

Munhu wese anochembera, asi kwete nguva isati yakwana. YogaInobatsira detox nekubvisa chepfu uye mahara radicals.

Izvi zvinononotsa kuchembera, pakati pezvimwe zvinobatsira. Yoga inoderedzawo kushushikana, chimwe chinhu chinokosha pakukunda kukwegura.

inovandudza chimiro

kudzidzisa kudzora muviri Yogandiwo hunhu hwe. Nekugara uchidzidzira, muviri unobva watora chimiro chakakodzera. Zvinoita kuti utaridzike uine chivimbo uye uine hutano.

Inobatsira kuderedza uremu

Chiitwa chinobatsira kukurumidza metabolism uye kuvaka mhasuru dzakaonda. Yogainoshanda zvikuru pakurasikirwa kana kuchengetedza uremu.

Inopa mwero

YogaInotarisirawo kuwedzera kuenzanisa uye kutarisa sezvo ichibvumira kuva nekutonga pamusoro pemuviri.

Inoderedza njodzi yekukuvara

Yogainosanganisira yakaderera kukanganisa uye inodzorwa mafambiro. Nokudaro, kune ngozi yakaderera yekukuvara panguva yekudzidzira kuenzaniswa nemamwe maitiro.

Inodzivirira chirwere cheAlzheimer

YogaZvinonzi kuwedzera gamma amino butyric acid (GABA) mazinga muuropi. Zvidzidzo zvinoratidza kuti mazinga eGABA akaderera ndiwo anokonzera kutanga kweAlzheimer's. Yoga Inoshandawo pahutano hwehuropi, nokudaro kuderedza njodzi yeAlzheimer's.

Ndedzipi Mhando dzeYoga?

yoga yemazuva anorinotarisa pakurovedza muviri, kusimba, kugona uye kufema. Kune akawanda marudzi eyoga. mhando dzeyoga uye masitayera anosanganisira:

Ashtanga yoga

Mhando iyi yekudzidzira yoga inoshandisa dzidziso dzekare dzeyoga. Ashtanga inoita maitiro akafanana uye kutevedzana kunokurumidza kubatanidza kufamba kwega kwega nekufema.

Bikram yoga

Bikram yoga ine makumi maviri nematanhatu anomiririra uye akatevedzana ekufema maekisesaizi.

Hatha yoga

Iri ishoko rakajairwa kune chero mhando yeyoga inodzidzisa maitiro emuviri. Makirasi eHatha anowanzo shanda sesumo yakapfava kune ekutanga maitiro eyoga.

Iyengar yoga

Iyi mhando yemaitiro e yoga inotarisana nekutsvaga kurongeka kwakaringana mune imwe neimwe pose nerubatsiro rwenhevedzano yemapuropu akadai semabhuroko, magumbeze, tambo, zvigaro, uye misoro.

Kripalu yoga

Rudzi urwu runodzidzisa varapi kuziva, kugamuchira, uye kudzidza nezvemuviri. Mudzidzi weKripalu yoga anodzidza kutsvaga yake yega nhanho yekurima nekutarisa mukati.

Makirasi anowanzotanga nekufema maekisesaizi uye kutambanudza kwakareruka, kuteverwa nenhevedzano yemunhu akamira uye yekupedzisira kuzorora.

Kundalini yoga

Kundalini yoga inzira yekufungisisa ine chinangwa chekusunungura pent-up simba.

Kirasi yeKundalini yoga inowanzotanga nenziyo uye inopera nekuimba. Pakati, ine asana, pranayama uye kufungisisa kune chinangwa chekugadzira chaiyo mhedzisiro.

simba yoga

Mukupera kwema1980, varapi vakagadzira iyi inoshanda uye yemitambo yeyoga yakavakirwa pane yechinyakare Ashtanga system.

Sivananda

Iyi sisitimu inoshandisa huzivi hwemapoinzi mashanu sehwaro hwayo.

Uzivi uhwu hunopokana kuti kufema kwakaringana, kuzorora, kudya, kurovedza muviri, uye kufunga kwakanaka zvinoshanda pamwechete kugadzira mararamiro ane hutano eyogi.

Vanhu vari kudzidzira Sivananda vanoshandisa gumi nemaviri asanas inotangira Sarutation yeZuva uye vanotevera neSavasana.

vinyl

Viniyoga inotarisa pane basa pane chimiro, unyanzvi nesayenzi yekufema uye kugadzirisa, kudzokorora uye kubata uye kutevedzana.

yin-yoga

Yin yoga inotarisa pakubata passive poses kwenguva yakareba. Izvi Yoga chimiro chinonangana nematishu akadzika, ligaments, majoini, mapfupa.

prenatal yoga

Prenatal Yogainoshandisa zvimiro izvo varapi vakagadzira vachifunga nezvevanhu vane pamuviri. Izvi maitiro e yogainogona kubatsira vanhu kuwana chimiro mushure mekusununguka uye kutsigira hutano panguva yekuzvitakura.

yekudzorera yoga

Izvi zvinonyaradza Yoga nzira. Uchiri akabata pose, munhu anogona kuita basa rekudzoreredza muzvina kana zvishanu zviri nyore, achishandisa zvinhu zvakaita semagumbeze nemapiro kuti anyure mukuzorora kwakadzama. Yoga pfuura chidzidzo.