Iyini i-Yoga, Yenzani? Izinzuzo ze-Yoga Zomzimba

Yogalisuselwa egameni lesiSanskrit elithi “yuji” elisho isibopho noma inyunyana; Kuwumkhuba wasendulo ohlanganisa ingqondo nomzimba. izivivinyo zokuphefumula, ukuzindla futhi ihlanganisa ukunyakaza okuklanyelwe ukukhuthaza ukuphumula nokunciphisa ingcindezi.

I-Yoga, akukhona nje ukusonta noma ukuguqula umzimba nokubamba umoya. Kuwumshini okubeka esimweni lapho ubona khona futhi uhlangabezane neqiniso njengoba linjalo. 

YogaIhlose ukudala ukuzwana okuphelele phakathi kwengqondo, umzimba nomoya.

Yiziphi Izinzuzo ze-Yoga?

Kungase kunciphise ingcindezi

YogaKuyaziwa ngekhono layo lokunciphisa ukucindezeleka nokukhuthaza ukuphumula. Ucwaningo oluningi luye lwabonisa ukuthi lunganciphisa ukukhululwa kwe-cortisol, i-hormone yokucindezeleka eyinhloko.

Olunye ucwaningo lwalandela abesifazane abangu-24 abazizwa bedangele ngokomzwelo. yogawabonisa umphumela onamandla wokucindezeleka ekucindezelekeni.

Ngemva kohlelo lwe-yoga lwezinyanga ezintathu, amazinga e-cortisol yabesifazane ehle kakhulu. Ngaphezu kwalokho izinhlungu, ukukhathazeka, ukukhathala, namazinga okucindezeleka nawo ayephansi.

Imiphumela efanayo yatholwa kolunye ucwaningo olubandakanya abantu abangu-131; Amaviki angu-10 ubudala yogaukunciphisa ukucindezeleka nokukhathazeka. Kwasiza futhi ukuthuthukisa izinga lempilo nempilo yengqondo.

Uma isetshenziswa iyodwa noma ihlanganiswe nezinye izindlela zokudambisa ingcindezi njengokuzindla, yoga Kungaba indlela enamandla yokugcina ukucindezeleka ngaphansi kokulawula.

Iqeda ukukhathazeka

abantu abaningi, ukukhathazeka njengendlela yokubhekana nemizwa yakho yoga iqala ukwenza. Kuyathakazelisa lokho yogaKunocwaningo oluncane olukhombisa ukuthi lungasiza ekunciphiseni ukukhathazeka.

Kolunye ucwaningo, abesifazane abangu-34 abatholakala benesifo sokukhathazeka belashwa kabili ngesonto. yoga waya emakilasini izinyanga ezimbili. Ekupheleni kocwaningo, yoga Izinga lokukhathazeka labasebenzi laliphansi kakhulu kuneqembu lokulawula.

Olunye ucwaningo lwalandela abesifazane abangu-64 abane-traumatic stress disorder (PTSD), isimo esibonakala ngokukhathazeka okukhulu nokwesaba ngemva kokuchayeka esigamekweni esibuhlungu.

kanye ngesonto ngemva kwamasonto ayi-10 yoga abesifazane ababekwenza babe nezimpawu ezincane ze-PTSD. Eqinisweni, u-52% wabaphenduli abasahlangabezani nenqubo ye-PTSD nhlobo. 

Kungase kunciphise ukuvuvukala

Ngaphezu kokuthuthukisa impilo yengqondo, ezinye izifundo ukwenza i-yogaithi kunganciphisa ukuvuvukala.

Ukuvuvukala kuyimpendulo evamile yokuzivikela komzimba, kodwa ukuvuvukala okungapheli kungabangela ukuthuthukiswa kwezifo ezivuthayo ezifana nesifo senhliziyo, isifo sikashukela, nomdlavuza.

Ucwaningo lwango-2015 lwahlukanisa abahlanganyeli abangu-218 ngamaqembu amabili; ihlelekile umsebenzi we-yogalabo nalabo abangakwenzi. Womabili amaqembu abe enza izivivinyo ezimaphakathi ukuya kweziqinile ukuze ehlise ingcindezi.

Ekupheleni kocwaningo, yoga Izimpawu zokuvuvukala zabantu abafake isicelo zitholwe zisezingeni eliphansi.

Ngokufanayo, ucwaningo oluncane luka-2014 lwathola ukuthi amasonto angu-12 yogawabonisa ukuthi izimpawu zokuvuvukala zehla kumdlavuza webele oqhubekayo.

YogaNakuba ucwaningo olwengeziwe ludingeka ukuze kuqinisekiswe imiphumela emihle kaphayinaphu ekuvuvukeni, lokhu okutholakele kusikisela ukuthi kungasiza ekuvikeleni ezifweni ezithile ezibangelwa ukuvuvukala okungapheli.

Ingase ibe ngcono impilo yenhliziyo

Kusukela egazini elimpontshelwa kuwo wonke umzimba kuya ezicutshini eziqukethe izakhamzimba ezibalulekile, impilo yenhliziyo ibalulekile empilweni yonke.

Izifundo, yogaKubonisa ukuthi i-heartworm ingasiza ekuthuthukiseni impilo yenhliziyo futhi inciphise izici eziningana eziyingozi zesifo senhliziyo.

Umfutho wegazi ophakeme ungenye yezimbangela eziyinhloko zezinkinga zenhliziyo ezifana nesifo senhliziyo nesifo sohlangothi. 

Ukwehlisa umfutho wegazi kungasiza ukunciphisa ingozi yalezi zinkinga. Olunye ucwaningo yogaUthi ukufaka isifo senhliziyo empilweni enempilo kungasiza ekubambezeleni ukuqhubeka kwesifo senhliziyo.

Unyaka owodwa wezinguquko zendlela yokuphila kuhlanganiswe nezinguquko zokudla kanye nokulawula ukucindezeleka ukuqeqeshwa kwe-yogaUlandele iziguli ezingu-113 ezinesifo senhliziyo, ebheka imiphumela

Ababambiqhaza babone ukuncipha kwe-cholesterol ephelele ngama-23% kanye nokuncipha kwe-cholesterol "embi" ye-LDL ngama-26%. Ngaphezu kwalokho, ukuqhubeka kwesifo senhliziyo kwamiswa ku-47% weziguli. 

Ithuthukisa izinga lempilo

I-Yoga iya ngokuya iduma njengokwelapha ukusiza ukuthuthukisa izinga lempilo yabantu abaningi. Kolunye ucwaningo, abantu abadala abangu-135 banikezwe i-yoga yezinyanga eziyisithupha, ukuhamba noma iqembu lokulawula. 

Yoga Uma kuqhathaniswa namanye amaqembu, izinga lempilo kanye nesimo sokukhathala kwawo kwaba ngcono kakhulu.

Ezinye izifundo ezigulini ezinomdlavuza yogaUbheke ukuthi umuthi ungathuthukisa kanjani izinga lempilo futhi unciphise izimpawu. Olunye ucwaningo lwalandela abesifazane abanomdlavuza webele abathola ukwelashwa ngamakhemikhali. YogaIphinde yathuthukisa ikhwalithi yokuphila yonke ngenkathi kunciphisa izimpawu ze-chemotherapy ezifana nokucanuzela kwenhliziyo nokuhlanza.

Ucwaningo olufanayo, amasonto ayisishiyagalombili yogaKubhekwe ukuthi umdlavuza webele ubaphatha kanjani abesifazane abanomdlavuza webele. Ekupheleni kocwaningo, abesifazane baba nobuhlungu obuncane nokukhathala, kanye namazinga athuthukisiwe okululama, ukwamukela, nokuphumula.

Kwezinye izifundo, iziguli ezinomdlavuza yogaKunqunywe ukuthi kungasiza ekunciphiseni izinga lokulala, inhlalakahle yengqondo, ukusebenza komphakathi, kanye nezimpawu zokukhathazeka nokudangala.

ilwa nokucindezeleka

Ezinye izifundo yogaingase ibe nomphumela we-antidepressant futhi ukucindezeleka ibonisa ukuthi ingasiza ekwehliseni izimpawu.

Lokhu kungenxa yokuthi, yogaInganciphisa izinga le-cortisol, i-hormone yokucindezeleka ethinta izinga le-neurotransmitter serotonin ehambisana nokucindezeleka.

Kolunye ucwaningo, ababambiqhaza kuhlelo lokuluthwa utshwala bazilolonge “i-Sudarshan Kriya,” uhlobo oluthile lwe-yoga olugxile ekuphefumuleni okunesigqi.

Ngemva kwamasonto amabili, ababambiqhaza babe nezimpawu eziphansi zokucindezeleka kanye namazinga aphansi e-cortisol. Futhi babenamazinga aphansi e-ACTH, ihomoni enesibopho sokugqugquzela ukukhululwa kwe-cortisol.

Ezinye izifundo yenza i-yoga wanikeza imiphumela efanayo ebonisa ukuhlobana phakathi kokucindezeleka nezimpawu ezincishisiwe zokucindezeleka. Ngokusekelwe kule miphumela, i-yoga iyodwa noma ihlanganiswe nezindlela zokwelapha zendabuko ingasiza ukulwa nokudangala.

Kungase kunciphise ubuhlungu obungapheli

Ubuhlungu obungapheli yinkinga eqhubekayo ethinta izigidi zabantu, inezimbangela eziningi ezingenzeka, njengokulimala, isifo samathambo. ukwenza i-yogaKukhona ucwaningo olubonisa ukuthi ukuthatha i-sage kungasiza ekunciphiseni izinhlobo eziningi zobuhlungu obungapheli.

Kolunye ucwaningo, abantu abangu-42 abane-carpal tunnel syndrome (isifo esibangelwa ukucindezelwa kwenzwa ephakathi ngaphakathi komsele esihlakaleni) bathola ukugoqa isihlakala noma banikezwa ukugoqa isihlakala amasonto ayisishiyagalombili. yoga eyenziwe. Ekupheleni kocwaningo, yogaKuye kwanqunywa ukuthi i-wrist splint inamandla okubamba aphumelela kakhulu ekwehliseni ubuhlungu kunomphetho wesihlakala.

Kolunye ucwaningo olwenziwa ngo-2005, yogakuboniswe ukusiza ukunciphisa ubuhlungu nokuthuthukisa ukusebenza ngokomzimba kubahlanganyeli abane-osteoarthritis yamadolo abo.

Nakuba ucwaningo olwengeziwe ludingeka, nsuku zonke yenza i-yogaKungase kube usizo kulabo abahlukunyezwa ubuhlungu obungapheli.

Ingase ithuthukise ikhwalithi yokulala

Ikhwalithi yokungalali kahle iye yahlotshaniswa nokukhuluphala, umfutho wegazi ophakeme, nokucindezeleka, phakathi kwezinye izifo. Izifundo, ukwenza i-yogaIbonisa ukuthi ingakusiza ulale kangcono.

Ocwaningweni lwango-2005, iziguli ezikhulile ezingama-69 noma yoga waphathwa, wathatha ukulungiswa kwemithi, noma waba yingxenye yeqembu elilawulayo. iqembu le-yoga walala ngokushesha, walala isikhathi eside, futhi wazizwa engcono ukuphumula ekuseni kunamanye amaqembu. 

Khulisa ukuguquguquka nokulinganisela

YogaKungenziwa futhi ukuthuthukisa ukuguquguquka nokulinganisela. Kunocwaningo olukhulu olusekela le nzuzo.

Ucwaningo olusha luthole ukuthi bangu-26 abasubathi besilisa emasontweni ayi-10 yoga waphenya umphumela. yenza i-yoga, kwanda kakhulu ukuguquguquka kanye nezilinganiso zokulinganisa uma kuqhathaniswa neqembu lokulawula.

Ocwaningweni lwango-2013, ukwenza i-yogaithole ukuthi ingasiza ekuthuthukiseni ibhalansi nokuhamba kwabantu abadala asebekhulile.

Imizuzu engu-15-30 kuphela nsuku zonke yenza i-yogakungenza umehluko omkhulu kulabo abafuna ukuthuthukisa ukusebenza ngokuthuthukisa ukuguquguquka nokulinganisela.

Kungasiza ukuthuthukisa ukuphefumula

I-Pranayama noma ukuphefumula kwe-yogic, izivivinyo zokuphefumula nezindlela ezigxile ekulawuleni ukuphefumula imikhuba ye-yogakuyinto. Iningi uhlobo lwe-yoga, lokhu kuhlanganisa ukuvivinya umzimba kokuphefumula, nezifundo eziningi ukwenza i-yogauthole ukuthi kungasiza ukuthuthukisa ukuphefumula.

Kolunye ucwaningo, abafundi basekolishi abangama-287 bathatha ikilasi lamasonto ayi-15 bafundisa ukunyakaza okuhlukahlukene kwe-yoga nokuzivocavoca kokuphefumula. Kube nokukhuphuka okukhulu kwamandla abalulekile ekupheleni kocwaningo.

Amandla abalulekile isilinganiso senani eliphezulu lomoya ongakhishwa emaphashini. Kubaluleke kakhulu kulabo abanesifo samaphaphu, izimo zenhliziyo nabaphethwe yisifuba somoya. 

Olunye ucwaningo lwango-2009 lwathola ukuthi ukuzijwayeza ukuphefumula kwe-yogic kwathuthukisa izimpawu nokusebenza kwamaphaphu ezigulini ezinesifuba somoya esithambile esiphakathi nendawo.

Ingase idambise i-migraine

Migraineyikhanda elibuhlungu eliphindelelayo elithinta abantu abaningi. Ngokwesintu yelashwa ngezidakamizwa.

Nokho, ubufakazi obandayo yogaKubonisa ukuthi i-stimulant ingaba yindlela yokwelapha yokunciphisa imvamisa ye-migraine.

Ocwaningweni olwenziwe ku-2007, iziguli ze-72 ze-migraine zazikhona ukwelashwa kwe-yogawabelwa eqenjini le-cine noma lokuzinakekela. abenza i-yogawabhekana nokuncipha kokuqina kwekhanda, imvamisa, nobuhlungu obuhlobene neqembu lokuzinakekela.

Kwesinye isifundo, sanikezwa iziguli ze-60 njengokwelashwa kwe-migraine. yoga nge noma yoga ngaphandle kokunakekelwa okuvamile. yenza i-yogaUma kuqhathaniswa nokunakekelwa okuvamile kuphela, kunikeze ukunciphisa okukhulu kwemvamisa yekhanda nokuqina.

Abacwaningi, yogaUphakamisa ukuthi i-sage ingasiza ekuvuseleleni i-vagus nerve, ekhonjiswe ukuthi iyasebenza ekudambiseni imigraines.

Uthuthukisa imikhuba yokudla enempilo

Ukudla okunengqondo kuwumqondo okhuthaza ukuqaphela isikhathi lapho udla. Kumayelana nokunaka ukunambitheka, iphunga kanye nokuthungwa kokudla kanye nokuqaphela imicabango, imizwa noma imizwa eyenzekayo ngenkathi udla.

Kuye kwashiwo ukuthi lo mkhuba uthuthukisa imikhuba yokudla enempilo esiza ukulawula ushukela egazini, ukwehlisa isisindo somzimba kanye nokulungisa ukuziphatha okungalungile kokudla.

Yoga Ngenxa yokuthi igcizelela ukucabangela, ezinye izifundo zibonisa ukuthi ingasetshenziswa ukukhuthaza ukuziphatha okunempilo kokudla. isifundo, yogaithole ukuthi ukufakwa ohlelweni lokwelashwa kokuphazamiseka kokudla kwabangaphandle neziguli ze-54 kunciphisa kokubili izimpawu zokuphazamiseka kokudla kanye nokukhathazeka ngokudla. 

Kulabo abanokuziphatha okungalungile kokudla, yenza i-yogakungasiza ukuthuthukisa imikhuba yokudla enempilo.

kungandisa ukumelana

Ngaphezu kokwandisa ukuguquguquka yogaingangezelela umkhuba wokuzivocavoca ukuze uthole izinzuzo zokwakha amandla. YogaKukhona futhi izinyathelo ezikhethekile zokwandisa amandla nokwakha imisipha.

Kolunye ucwaningo, abantu abadala abangu-79 benze "isibingelelo selanga" amahora angu-24 -- uchungechunge lokunyakaza okuyisisekelo okuvame ukusetshenziswa njengokufudumala, izinsuku eziyisithupha ngesonto amaviki angu-24. Babhekana nokwanda okuphawulekayo kwamandla aphezulu omzimba, ukukhuthazela, nokuncipha kwesisindo. Kwehla nephesenti lamafutha emzimbeni wabesifazane.

Ucwaningo lwango-2015 lube nokutholakele okufanayo, ukuthola ukuthi ukwenza i-yoga amasonto ayi-12 kuholele ekuthuthukisweni kokuqina, amandla, nokuguquguquka kwabahlanganyeli abangu-173.

Ngokusekelwe kulokhu okutholakele, umkhuba we-yogaKungaba indlela ephumelelayo yokwandisa amandla nokubekezela, ikakhulukazi uma isetshenziswa ngokuhambisana nesimiso sokuzivocavoca esivamile.

kuthuthukisa ukugaya

Ucwaningo luye lwabonisa ukuthi ngomkhuba ojwayelekile we-yoga, uhlelo lokugaya luyasebenza futhi ukugayeka kokudla, igesi nezinye izifo ezihlobene nesisu kuyaqedwa. Ngokuvamile, imisebenzi yamathumbu iyathuthuka kokubili kwabesilisa nabesifazane.

Ivimbela ukuguga ngaphambi kwesikhathi

Wonke umuntu uyaguga, kodwa hhayi ngaphambi kwesikhathi. YogaIsiza i-detox ngokuqeda ubuthi nama-radicals mahhala.

Lokhu kubambezela ukuguga, phakathi kwezinye izinzuzo. Yoga kunciphisa nokucindezeleka, esinye isici esibalulekile sokunqoba ukuguga.

kuthuthukisa ukuma

ukufundisa ukulawula umzimba yogayimvelo ye. Ngokuzijwayeza okuvamile, umzimba uzothatha ngokuzenzakalelayo ukuma okulungile. Kukwenza ubukeke uzethemba futhi unempilo.

Isiza ukunciphisa umzimba

Ukuzivocavoca okusiza ukusheshisa imetabolism futhi kwakhiwe imisipha ethambile. yogaisebenza kahle ekulahlekelweni noma ekulondolozeni isisindo.

Inikeza ibhalansi

YogaIphinde ihlose ukukhulisa ibhalansi nokugxila njengoba ivumela ukuba nokulawula phezu komzimba.

Yehlisa ingozi yokulimala

Yogaiqukethe umthelela ophansi kanye nokunyakaza okulawulwayo. Ngakho-ke, kunengozi ephansi yokulimala ngesikhathi sokusebenza uma kuqhathaniswa nezinye izivivinyo.

Ivimbela isifo i-Alzheimer's

YogaKuthiwa kwenyusa amazinga e-gamma amino butyric acid (GABA) ebuchosheni. Ucwaningo lukhombisa ukuthi amazinga aphansi e-GABA anesibopho sokuqalwa kwe-Alzheimer's. Yoga Isebenza futhi empilweni yobuchopho, ngaleyo ndlela inciphise ingozi ye-Alzheimer's.

Yiziphi Izinhlobo ze-Yoga?

i-yoga yesimanjeigxile ekuzivocavoceni, amandla, ukushesha kanye nokuphefumula. Kunezinhlobo eziningi ze-yoga. izinhlobo ze-yoga nezitayela zihlanganisa:

I-Ashtanga yoga

Lolu hlobo lomkhuba we-yoga lusebenzisa izimfundiso ze-yoga zasendulo. I-Ashtanga yenza izimo ezifanayo kanye nokulandelana okuhlobanisa ngokushesha ukunyakaza ngakunye nokuphefumula.

I-yoga yeBikram

I-Bikram yoga iqukethe ukuma okungu-26 kanye nochungechunge lwezivivinyo zokuphefumula.

Hatha yoga

Leli yitemu elivamile lanoma yiluphi uhlobo lwe-yoga olufundisa ukuma komzimba. Amakilasi e-Hatha ngokuvamile asebenza njengesingeniso esimnene sokuma okuyisisekelo kwe-yoga.

Iyengar yoga

Lolu hlobo lokuzijwayeza lwe-yoga lugxile ekutholeni ukuqondanisa okulungile endaweni ngayinye ngosizo lochungechunge lwezinsiza ezifana namabhulokhi, izingubo zokulala, amabhande, izihlalo, nama-headrest.

I-yoga ye-Kripalu

Lolu hlobo lufundisa odokotela ukuthi bazi, bamukele, futhi bafunde ngomzimba. Umfundi we-yoga we-Kripalu ufunda ukuthola izinga lakhe lokulinywa ngokubheka ngaphakathi.

Amakilasi ngokuvamile aqala ngokuzivocavoca ukuphefumula kanye nokwelula okulula, okulandelwa uchungechunge lokuma komuntu ngamunye kanye nokuphumula kokugcina.

I-Kundalini yoga

I-Kundalini yoga iwuhlelo lokuzindla oluhlose ukukhulula amandla e-pent-up.

Ikilasi le-yoga ye-Kundalini ngokuvamile liqala ngamaculo futhi liphethe ngokucula. Phakathi, ine-asana, i-pranayama nokuzindla okuhloswe ngayo ukudala umphumela othize.

amandla yoga

Ngasekupheleni kwawo-1980, odokotela basungula lolu hlobo lwe-yoga olusebenzayo nolususelwe ohlelweni lwendabuko lwe-Ashtanga.

Sivananda

Lolu hlelo lusebenzisa ifilosofi enamaphuzu amahlanu njengesisekelo salo.

Le filosofi ithi ukuphefumula okufanele, ukuphumula, ukudla, ukuvivinya umzimba, nokucabanga okuhle kuyasebenzisana ukuze kwakhiwe indlela yokuphila enempilo ye-yogic.

Abantu abenza i-Sivananda basebenzisa i-asanas eyi-12 eyisisekelo eyandulela Isibingelelo Selanga futhi balandele nge-Savasana.

UViniyoga

I-Viniyoga igxile ekusebenzeni esikhundleni sefomu, ubuciko nesayensi yokuphefumula nokuzivumelanisa nezimo, ukuphindaphinda nokubamba nokulandelanisa.

yin-yoga

I-Yin yoga igxile ekubambeni ukuma kwesikhashana isikhathi eside. Lokhu yoga isitayela sihlose izicubu ezijulile, imigqa, amalunga, amathambo.

i-yoga yokubeletha

Okwangaphambi kokubeletha yogaisebenzisa izimo odokotela abazenze becabanga ngabantu abakhulelwe. Lokhu isitayela se-yogaingasiza abantu ukuba babe sesimweni ngemva kokubeletha futhi isekele impilo ngesikhathi sokukhulelwa.

i-yoga yokubuyisela

Lokhu kuyaduduza yoga indlela. Ngenkathi ebambe i-pose, umuntu angenza umsebenzi wokubuyisela ngezindlela ezine noma ezinhlanu ezilula, esebenzisa izesekeli ezifana nezingubo zokulala nemicamelo ukuze angene ekuphumuleni okujulile kalula. yoga dlula isifundo.