Yintoni iYoga, yenza ntoni? Iinzuzo zeYoga kuMzimba

Yoga, lithatyathwe kwigama lesiSanskrit elithi “yuji” elithetha iqhina okanye umanyano; Sisenzo samandulo esidibanisa ingqondo nomzimba. imithambo yokuphefumla, ukucamngca kwaye ibandakanya iintshukumo ezenzelwe ukukhuthaza ukuphumla kunye nokunciphisa uxinzelelo.

Yoga, Akunjalo nje ngokugoba okanye ukuguqula umzimba kunye nokubamba umoya. Sisixhobo esikwenza ube kwimeko apho ubona khona kwaye ube namava enyani njengoko injalo. 

Yogaijolise ekudaleni imvisiswano egqibeleleyo phakathi kwengqondo, umzimba nomphefumlo.

Ziziphi iiNzuzo zeYoga?

Uxinzelelo lunokuhla

YogaIyaziwa ngokukwazi kwayo ukunciphisa uxinzelelo kunye nokuphucula ukuphumla. Izifundo ezininzi ziye zabonisa ukuba kunokunciphisa ukukhutshwa kwe-cortisol, eyona hormone yoxinzelelo.

Olunye uhlolisiso lwalandela amabhinqa angama-24 awayeziva ecinezelekile ngokweemvakalelo. yogaibonise ifuthe elinamandla le-smear kuxinzelelo.

Emva kwenkqubo ye-yoga yeenyanga ezintathu, amanqanaba e-cortisol yabasetyhini ehle kakhulu. Ngaphezu koko Izibonda, ukuxhalaba, ukudinwa kunye namanqanaba okudakumba nawo ayephantsi.

Iziphumo ezifanayo zafunyanwa kolunye uphando olubandakanya abantu be-131; Iiveki ezili-10 ubudala yoga, ukunciphisa uxinzelelo kunye nokuxhalaba. Kwakhona kwanceda ukuphucula umgangatho wobomi kunye nempilo yengqondo.

Xa isetyenziswe yodwa okanye idityaniswe nezinye iindlela zokuphelisa uxinzelelo, njengokucamngca, yoga Inokuba yindlela enamandla yokugcina uxinzelelo phantsi kolawulo.

Iphelisa ixhala

abantu abaninzi, ixhala njengendlela yokumelana neemvakalelo zabo yoga iqala ukuyenza. Okubangela umdla, yogaKukho uphando oluninzi olubonisa ukuba lunokunceda ukunciphisa ixhala.

Kolunye uphononongo, abafazi abangama-34 abafunyaniswa ukuba banengxaki yokuxhalaba bacelwa ukuba benze umthambo kabini ngeveki. yoga Waya kwiiklasi kangangeenyanga ezimbini. Ekupheleni kwesifundo, yoga Amanqanaba okuxhalaba abo bawuphumezayo ayephantsi kakhulu kuneqela lolawulo.

Olunye uphando lulandele abafazi be-64 abane-traumatic disorder disorder (PTSD), imeko ebonakaliswe ngokuxhalabisa kakhulu kunye noloyiko emva kokuvezwa kwesiganeko esibuhlungu.

Kanye ngeveki emva kweeveki ezili-10 yoga Abasetyhini ababekwenza oko babeneempawu ezimbalwa zePTSD. Enyanisweni, i-52% yabathathi-nxaxheba abasayi kuhlangabezana nemilinganiselo ye-PTSD kwaphela. 

Inokunciphisa ukuvuvukala

Ukongeza ekuphuculeni impilo yengqondo, ezinye izifundo musa ukwenza i-yogaIthi inokunciphisa ukuvuvukala.

Ukuvuvukala kukuphendula okuqhelekileyo komzimba, kodwa ukuvuvukala okungapheliyo kunokufaka isandla ekuphuhliseni izifo ezivuthayo ezifana nesifo senhliziyo, isifo sikashukela kunye nomhlaza.

Uphononongo lwe-2015 lwahlula abathathi-nxaxheba be-218 ngamaqela amabini; ilungelelanisiwe ukwenza i-yogaAbo benzayo nabangenziyo. Omabini la maqela enze imithambo ephakathi ukuya kokuqina ukuze enze uxinzelelo.

Ekupheleni kwesifundo, yoga Abantu abaluqheliselayo babenamanqanaba asezantsi eempawu zokudumba.

Ngokufanayo, isifundo esincinci kwi-2014 safumanisa ukuba i-12-iveki yogaibonise ukuba inciphisa iimpawu ezivuthayo kumhlaza webele oqhubekayo.

YogaNangona uphando olongezelelweyo lufuneka ukuqinisekisa iziphumo zalo ezilungileyo ekudumbeni, ezi ziphumo zibonisa ukuba kunokunceda ukukhusela kwizifo ezibangelwa kukudumba okungapheliyo.

Ingaphucula impilo yentliziyo

Ukusuka ekumpompeni igazi kuwo wonke umzimba ukuya kwizihlunu ezinezondlo ezibalulekileyo, impilo yentliziyo ibalulekile kwimpilo yonke.

Izifundo, yogaUphononongo lubonisa ukuba kunokunceda ukuphucula impilo yentliziyo kunye nokunciphisa imingcipheko emininzi yesifo sentliziyo.

Uxinzelelo lwegazi oluphezulu ngomnye woonobangela abaphambili beengxaki zentliziyo ezifana nesifo sentliziyo kunye nestroke. 

Ukunciphisa uxinzelelo lwegazi kunokunceda ukunciphisa umngcipheko wezi ngxaki. Ezinye izifundo yogaIthi ukubandakanya isifo senhliziyo kwindlela yokuphila enempilo kunokunceda ukucothisa ukuqhubela phambili kwesifo senhliziyo.

Olunye uphononongo lwafumanisa ukuba inguqu yendlela yokuphila yonyaka omnye idityaniswe nokutshintsha kokutya kunye nokulawula uxinzelelo uqeqesho lweyogaWalandela izigulane ze-113 ezinesifo senhliziyo ukujonga iziphumo ze.

Abathathi-nxaxheba babone ukuhla kwe-23% kwi-cholesterol epheleleyo kunye ne-26% yehla "embi" ye-LDL cholesterol. Ukongezelela, ukuqhubela phambili kwesifo senhliziyo kwamiswa kwi-47% yezigulane. 

Iphucula umgangatho wobomi

I-Yoga iya isiba yinto eqhelekileyo njengonyango lokunceda ukuphucula umgangatho wobomi babantu abaninzi. Kolunye uphononongo, abantu abadala be-135 banikwa iinyanga ezintandathu zeyoga, ukuhamba, okanye iqela lokulawula. 

Yoga Abo benza oko baye baphucula kakhulu ukudinwa kunye nomgangatho wobomi xa kuthelekiswa namanye amaqela.

Ezinye izifundo kwizigulane ezinomhlaza yogaUhlolisise indlela enokuphucula ngayo umgangatho wobomi kunye nokunciphisa iimpawu. Olunye uphononongo lulandele abafazi abanomhlaza wamabele abafumana ichemotherapy. YogaNangona yanciphisa iimpawu ze-chemotherapy ezifana ne-nausea kunye nokuhlanza, iphinde yaphucula umgangatho wobomi bonke.

Isifundo esifanayo, iiveki ezisibhozo yogaivavanye ukuba ibachaphazela njani abasetyhini abanomhlaza wamabele. Ekupheleni kophononongo, abafazi bafumana iintlungu ezincinci kunye nokukhathala kunye namanqanaba aphuculweyo okuphilisa, ukwamkelwa kunye nokuphumla.

Kwezinye izifundo, izigulane ezinomhlaza yogaKuye kwamiselwa ukuba kunokunceda ukunciphisa umgangatho wokulala, ukuba sempilweni yengqondo, ukusebenza kwentlalo, kunye neempawu zokuxhalaba nokudandatheka.

ulwa nokudakumba

Ezinye izifundo yogainokuba nefuthe elichasayo kwaye ukudakumba ibonisa ukuba inokunceda ukunciphisa iimpawu.

Oku kungenxa yokuba, yogaOku kungenxa yokuba inokunciphisa amanqanaba e-cortisol, ihomoni yoxinzelelo echaphazela amanqanaba e-neurotransmitter serotonin ehambelana nokudakumba.

Kolunye uphononongo, abathathi-nxaxheba kwinkqubo yokukhotyokiswa butywala baqhelisela “iSudarshan Kriya,” uhlobo oluthile lweyoga olugxile ekuphefumleni ngesingqi.

Emva kweeveki ezimbini, abathathi-nxaxheba babeneempawu ezisezantsi zokudakumba kunye namanqanaba asezantsi e-cortisol. Kwakhona babenamanqanaba asezantsi e-ACTH, ihomoni enoxanduva lokuvuselela ukukhutshwa kwe-cortisol.

Ezinye izifundo yenza i-yoga unike iziphumo ezifanayo ezibonisa ubudlelwane phakathi kokudakumba kunye nokuncipha kweempawu zokudakumba. Ngokusekwe kwezi ziphumo, iyoga iyodwa okanye idityaniswe neendlela zonyango zesintu zinokunceda ukulwa nokudakumba.

Inokunciphisa intlungu engapheliyo

Intlungu engapheliyo yingxaki eqhubekayo echaphazela izigidi zabantu, kunye nenani lezinto ezinokubangela, kubandakanywa ukulimala kunye nesifo samathambo. yenza i-yogaKukho uphando olubonisa ukuba lunokunceda ukunciphisa iintlobo ezininzi zeentlungu ezingapheliyo.

Kolunye uphononongo, abantu abangama-42 abane-carpal tunnel syndrome (isifo esibangelwa ukunyanzeliswa kwemithambo-luvo ephakathi ngaphakathi komjelo odlula esihlahleni) mhlawumbi bafumana intsimbi yesandla okanye badityaniswe nesandla iiveki ezisibhozo. yoga yenziwe. Ekupheleni kwesifundo, yogaKwagqitywa ukuba amandla okubamba asebenze ngakumbi kune-wrist splint ekunciphiseni intlungu.

Kolunye uphononongo olwenziwe ngo-2005, yogaKuye kwaboniswa ukuba kunokunceda ukunciphisa intlungu kunye nokuphucula umsebenzi womzimba kubathathi-nxaxheba abane-osteoarthritis emadolweni abo.

Nangona uphando olongezelelweyo lufunekayo, yonke imihla yenza i-yogainokuba luncedo kwabo baneentlungu ezingapheliyo.

Ingaphucula umgangatho wokulala

Ukungalali kakuhle kakuhle kuye kwanxulunyaniswa nokutyeba ngokugqithiseleyo, uxinzelelo lwegazi oluphezulu, kunye nokudakumba, phakathi kwezinye izigulo. Izifundo, musa ukwenza i-yogaIbonisa ukuba inokukunceda ulale ngcono.

Kuphononongo olwenziwe ngo-2005, izigulane ezisele zikhulile zingama-69 yoga ifakwe, yathatha i-herbal preparation, okanye yayiyinxalenye yeqela lokulawula. iqela yoga walala ngokukhawuleza, walala ixesha elide, kwaye waziva ngcono ekuseni kunamanye amaqela. 

Ukwandisa ukuguquguquka kunye nokulinganisela

YogaKwakhona kunokwenziwa ukuphucula ukuguquguquka kunye nokulinganisela. Kukho uphando olubalulekileyo oluxhasa le nzuzo.

Uphononongo olutsha luvavanye iimbaleki zamadoda ezingama-26 kwiiveki ezili-10. yoga yaphanda ngefuthe layo. yenza i-yogakuphuculwe kakhulu ukuguquguquka kunye nokulinganisa amanyathelo xa kuthelekiswa neqela lolawulo.

Kuphononongo olwenziwe ngo-2013, musa ukwenza i-yogaKwafunyaniswa ukuba kunokunceda ukuphucula ukulinganisela kunye nokuhamba kwabantu abadala abadala.

Kuphela 15-30 imizuzu yonke imihla yenza i-yogaunokwenza umehluko omkhulu kwabo bafuna ukuphucula ukusebenza ngokuphucula ukuguquguquka kunye nokulinganisela.

Inganceda ukuphucula ukuphefumla

I-Pranayama, okanye i-yogic yokuphefumla, igxile kulawulo lokuphefumla ngokuphefumla kunye nobuchule izenzo zeyogayi. Uninzi uhlobo lweyoga, oku kubandakanya imithambo yokuphefumla, kwaye izifundo ezininzi ziye musa ukwenza i-yogayafumanisa ukuba inokunceda ukuphucula ukuphefumla.

Kolunye uphononongo, abafundi basekholejini abangama-287 bathatha iklasi yeeveki ezili-15 eyayifundisa iintshukumo ezahlukeneyo zeyoga kunye nemithambo yokuphefumla. Kubekho ukwanda okubonakalayo kumthamo obalulekileyo ekupheleni kophononongo.

Umthamo obalulekileyo ngumlinganiselo wobungakanani bomoya onokukhutshwa kwimiphunga. Kubaluleke ngakumbi kwabo banesifo semiphunga, isifo sentliziyo kunye nesifuba. 

Olunye uphononongo luka-2009 lwafumanisa ukuba kwizigulana ezine-asthma ephakathi ukuya kwimodareyitha, ukuziqhelanisa nokuphefumla kweyogi kuphucule iimpawu kunye nokusebenza kwemiphunga.

Iyakwazi ukukhulula i-migraines

MigraineYintloko ephindaphindiweyo echaphazela abantu abaninzi. Inyangwa ngokwesintu ngamayeza.

Nangona kunjalo, ubungqina obandayo bubonisa yogaIbonisa ukuba ingaba unyango oluya kunciphisa ukuphindaphinda kwe-migraines.

Kuphononongo olwenziwa kwi-2007, izigulane ze-72 ze-migraine zaphathwa ngeenyanga ezintathu. unyango yogazahlulwa zaba liqela lokuzinyamekela okanye iqela lokuzinyamekela. abantu abenza i-yogabanamava okunciphisa ukuqina kwentloko, ukuphindaphinda, kunye neentlungu xa kuthelekiswa neqela lokuzinyamekela.

Kwesinye isifundo, sanikwa izigulane ze-60 njengonyango lwe-migraine. yoga kunye okanye yoga Ukhathalelo oluqhelekileyo lusetyenziswe ngaphandle yenza i-yogaukubonelela ngokunciphisa okukhulu kwi-headache frequency kunye nobukhulu kunokunyamekela okuqhelekileyo kuphela.

Abaphandi, yogaicebisa ukuba inokunceda ukuvuselela i-vagus nerve, ebonakaliswe ukuba iyasebenza ekudambiseni i-migraines.

Ukuphucula indlela yokutya enempilo

Ukutya okunengqiqo ngumbono okhuthaza ukuqonda umzuzu ngelixa usitya. Kumalunga nokunikela ingqalelo kwincasa, ivumba, kunye nokumila kokutya kunye nokuqaphela naziphi na iingcinga, iimvakalelo, okanye ukuziva okwenzekayo ngelixa usitya.

Kuye kwathiwa lo mkhuba uphucula indlela yokutya enempilo, enceda ukulawula iswekile yegazi, ukwandisa ukwehla kobunzima kunye nokulungisa ukuziphatha okungahambi kakuhle.

Yoga Ngenxa yokuba igxininisa ingqondo, ezinye izifundo zibonisa ukuba ingasetyenziselwa ukukhuthaza ukuziphatha okunempilo kokutya. Isifundo yogayafumanisa ukuba xa ifakwe kwinkqubo yonyango ye-disorder disorder kunye nezigulane ze-54, yanciphisa zombini iimpawu zokuphazamiseka kokutya kunye nokuzixakekisa ngokutya. 

Kwabo baneendlela zokuziphatha ezingafanelekanga, yenza i-yogaInokunceda ukuphuhlisa indlela yokutya enempilo.

Inokunyusa ukuxhathisa

Ukongeza ekunyuseni ukuguquguquka yogaunokongeza umthambo wesiqhelo kwiinzuzo zokwakha amandla. YogaKukho iintshukumo ezikhethekileyo zokwandisa amandla kunye nokwakha izihlunu.

Kolunye uhlolisiso, abantu abadala abangama-79 baye benza “iMibuliso yelanga” iiyure ezingama-24—iintshukumo ezisisiseko ezidla ngokusetyenziswa njengendlela yokufudumala—iintsuku ezintandathu ngeveki kangangeeveki ezingama-24. Baye bafumana ukwanda okukhulu kumandla aphezulu omzimba, ukunyamezela, kunye nokunciphisa umzimba. Kuphinde kwakho ukuhla kwepesenti yamafutha emzimbeni wabasetyhini.

Uphononongo lwe-2015 lufumene iziphumo ezifanayo, ukufumanisa ukuba iiveki ze-12 ze-yoga zibangele ukuphuculwa kokunyamezela, amandla, kunye nokuguquguquka kwabathathi-nxaxheba be-173.

Ngokusekelwe kwezi ziphumo, ukuziqhelanisa neyogaInokuba yindlela esebenzayo yokwandisa amandla kunye nokunyamezela, ngakumbi xa isetyenziswe ngokudibanisa kunye nesiqhelo sokuzilolonga.

kuphucula ukwetyisa

Uphononongo lubonise ukuba ngokuziqhelanisa rhoqo ne-yoga, inkqubo yokugaya iyasebenza, iphelisa ukugabha, igesi kunye nezinye izifo ezinxulumene nesisu. Ngokubanzi, imisebenzi yesisu iphucula kumadoda nabasetyhini.

Ithintela ukuguga kwangaphambi kwexesha

Wonke umntu uyaluphala, kodwa hayi ngaphambi kwexesha labo. YogaInceda i-detox ngokususa i-toxins kunye ne-radicals yamahhala.

Oku kulibazisa ukwaluphala phakathi kwezinye izibonelelo. Yoga Kwakhona kunciphisa uxinzelelo, enye into ebalulekileyo yokoyisa ukwaluphala.

Ukuphucula ukuma

Ukufundisa indlela yokulawula umzimba yogaYindalo . Ngokuziqhelanisa rhoqo, umzimba uya kuthatha ngokuzenzekelayo ukuma okuchanekileyo. Ikwenza ubonakale uzithembile kwaye usempilweni.

Inceda ukunciphisa umzimba

Umthambo onceda ukukhawulezisa imetabolism kunye nokwakha imisipha ebhityileyo. yogaIsebenza kakuhle ekunciphiseni okanye ukugcina ubunzima.

Inika ibhalansi

YogaKwakhona ijolise ekunyuseni ukulinganisela kunye nokugxila njengoko ivumela ukulawula umzimba.

Yehlisa umngcipheko wokwenzakala

YogaIqukethe impembelelo ephantsi kunye neentshukumo ezilawulwayo. Ngoko ke, kukho umngcipheko omncinci wokulimala ngexesha lokuziqhelanisa kunezinye izilo.

Ikhusela isifo sika-Alzheimer

YogaKuthiwa ukwandisa amanqanaba e-gamma amino butyric acid (GABA) engqondweni. Uphononongo lubonisa ukuba amanqanaba aphantsi e-GABA anoxanduva lokuqalisa kwe-Alzheimer's. Yoga Ikwasebenza kwimpilo yengqondo ngaloo ndlela inciphisa umngcipheko we-Alzheimer's.

Ziziphi iintlobo zeYoga?

yoga yanamhlanje, umthambo ugxile kumandla, i-agility kunye nokuphefumla. Kukho iintlobo ezininzi zeyoga. Iintlobo zeyoga kunye nezimbo ziquka:

I-Ashtanga yoga

Olu hlobo lokuziqhelanisa neyoga lusebenzisa iimfundiso zeyoga zakudala. I-Ashtanga yenza okufanayo kunye nokulandelelana, ngokukhawuleza idibanisa intshukumo nganye ngokuphefumla.

Ibikram yoga

I-yoga ye-Bikram ineendlela ezingama-26 kunye nothotho lwemithambo yokuphefumla.

Hatha yoga

Eli ligama eliqhelekileyo kulo naluphi na uhlobo lweyoga olufundisa ukuma komzimba. Iiklasi zeHatha zihlala zisebenza njengentshayelelo ethambileyo kwizinto ezisisiseko zeyoga.

Iyengar yoga

Olu hlobo loqheliselo lwe-yoga lujolise ekufumaneni ulungelelwaniso oluchanekileyo kwi-pose nganye ngoncedo loluhlu lweepropu ezifana neebhloko, iingubo, iintambo, izitulo kunye neebhodi zentloko.

I-yoga yeKripalu

Olu hlobo lufundisa iingcali ukuba zazi, zamkele, kwaye zifunde ngomzimba. Umfundi weKripalu yoga ufunda ukufumana inqanaba lakhe lokuziqhelanisa ngokujonga ngaphakathi.

Iiklasi zihlala ziqala ngemithambo yokuphefumla kunye nokuzolula kancinci, kulandelwa luthotho lweendlela zomntu ngamnye kunye nokuphumla okokugqibela.

I-Kundalini yoga

I-Kundalini yoga yinkqubo yokucamngca ejonge ukukhulula amandla e-pent-up.

Iklasi ye-yoga ye-Kundalini iqala ngokucula kwaye iphele ngokucula. Phakathi, ine-asana, i-pranayama kunye nokucamngca okujoliswe ekudaleni umphumo othile.

i-yoga yamandla

Ngasekupheleni kwee-1980, iingcali zavelisa le ndlela esebenzayo kunye neyomdlalo we-yoga esekelwe kwinkqubo ye-Ashtanga yendabuko.

ISivananda

Le nkqubo isebenzisa ifilosofi yamanqaku amahlanu njengesiseko sayo.

Le filosofi ikhuthaza ukuba ukuphefumla okufanelekileyo, ukuphumla, ukutya, umthambo, kunye nokucinga okuqinisekileyo kusebenza kunye ukwenza indlela yokuphila ye-yogic enempilo.

Abantu abasebenzisa iSivananda basebenzisa i-asanas ezili-12 ezisisiseko, ezilandelwa nguSalutation weLanga kwaye zilandelwa nguSavasana.

UViniyoga

I-Viniyoga igxininise ekusebenzeni kwifomu, ukuphefumla kunye nokulungelelanisa, ukuphindaphinda kunye nobugcisa kunye nesayensi yokubamba kunye nokulandelelana.

yin yoga

I-Yin yoga igxile ekubambeni i-passive poses ixesha elide. Oku yoga Olu hlobo lujolise kwizicubu ezinzulu, iigaments, amalunga kunye namathambo.

yoga yangaphambi kokubeleka

Phambi kokubeleka yoga, isebenzisa ii-poses ukuba iingcali zidalwe ngabantu abakhulelweyo engqondweni. Oku isitayile seyogainokunceda abantu bafumane imilo emva kokubeleka kunye nokuxhasa impilo ngexesha lokukhulelwa.

i-yoga yokubuyisela

Oku kukuphumla yoga indlela. Umntu unokwenza iseshoni yokubuyisela kwizinto ezine okanye ezintlanu ezilula, usebenzisa iipropu ezifana neengubo kunye nemiqamelo ukutshona ekuphumleni okunzulu ngaphandle komzamo ngelixa ubambe indawo. yoga uyasiphumelela isifundo.