Zaka 40 zapitazo, nditayamba kuchita masewera olimbitsa thupi a yoga ndi chithandizo chamankhwala, ndinkathandiza mayi wina wachikulire amene ankalephera kuyenda panjinga yake chifukwa cha nyamakazi. Kalekale ndisanamvetsetse kuti yoga imatha bwanji kukonzanso thupi, ndinali kuthandiza anthu omwe sankatha kuvala, kusamba kapena kudzidyetsa okha chifukwa cha ululu ndi kuuma kwa mafupa awo. Zimenezi zandithandiza kumvetsa kuzunzika koopsa kwa nyamakazi.

Kalelo, anthu omwe ali ndi ululu wamgwirizano ndi kutupa adalangizidwa ndi madokotala kuti asasunthe! Lingaliro linali “Ngati zikupweteka, musasunthe.” Tsopano tikudziwa kuti kusagwira ntchito ndi imodzi mwamayankho oyipa kwambiri kwa munthu yemwe ali ndi nyamakazi.

Monga momwe Loren Fishman, MD, akunenera m’buku lake, Yoga kwa Arthritis“Matenda a nyamakazi amaletsa kuyenda, yoga imawonjezera zoyenda-ziwirizi zinapangidwira wina ndi mzake.”

Matenda a nyamakazi ndi omwe amayambitsa kulumala mdziko muno, akuchepetsa ntchito za tsiku ndi tsiku kwa anthu mamiliyoni ambiri. Mankhwala osokoneza bongo, maopaleshoni, ndi ma steroids amatha kuchepetsa zina mwazovuta, koma kafukufuku pambuyo pa kafukufuku wasonyeza kuti kuchita masewera olimbitsa thupi kumapindulitsa kwambiri mitundu yambiri ya nyamakazi, makamaka zochepetsera zochepa, zolimbitsa thupi monga yoga.

Osteoarthritis, matenda opweteka komanso ofooketsa omwe nthawi zambiri amayamba chifukwa cha kuwonongeka kwa mafupa kwa zaka zambiri, amaonedwa kuti ndi chimodzi mwa zotsatira za kukhala ndi moyo wautali. Tikafika zaka makumi asanu ndi limodzi mphambu zisanu, ma X-ray kwa gawo limodzi mwa magawo atatu a ife adzawonetsa zizindikiro za osteoarthritis, matenda ofala kwambiri pagulu la matenda omwe amatchedwa nyamakazi.

Matenda a nyamakazi m’njira zambiri amakhudza anthu oposa makumi asanu ndi awiri miliyoni (kapena mmodzi mwa atatu) akuluakulu a ku America, malinga ndi kuyerekezera kwa Center for Disease Control and Prevention.

Matenda a nyamakazi ndi ofala kwambiri m’chikhalidwe chathu kotero kuti anthu ambiri amaona kuti ululu ndi zovuta zomwe zimabweretsa ndi gawo lachibadwa la ukalamba. Nyamakazi imapangitsa kuti ntchito zanthawi zonse zikhale zowawa komanso zovuta ndipo zimachepetsa kapena kuwononga moyo.

Chidule cha Matenda a Nyamakazi

Mawu akuti nyamakazi amatanthauza “kutupa kophatikizana.” Mankhwala amakono amazindikira mitundu yopitilira zana ya mikhalidwe yomwe imapangitsa kuwonongeka kwamagulu olowa. Mfundo yodziwika bwino pakati pa mikhalidwe imeneyi ndi yakuti zonse zimakhudza mafupa – pafupifupi 150 yopangidwa mwaluso kwambiri yomwe ili pamene mafupa awiri kapena kuposerapo amasonkhana pamodzi.

Matenda a nyamakazi okhudzana ndi nyamakazi angaphatikizepo kupweteka, kuuma, kutupa ndi kuwonongeka kwa mafupa. Kufooka kwapakatikati, kusakhazikika ndi zofooka zowoneka zimatha kuchitika, malingana ndi malo olowa nawo.

Nyamakazi imagawidwa m’magulu awiri akuluakulu. Rheumatoid nyamakazi ndi matenda otupa, omwe amachititsa kuuma kwa mafupa ndi minofu, kukokoloka kwa mafupa ndi kupweteka. Osteoarthritis ndi matenda osokonekera omwe amawononga chichereŵechereŵe m’malo olumikizirana mafupa, zomwe zimapangitsa kuti mafupa agwirizane. Osteoarthritis nthawi zambiri imapezeka mwa anthu onenepa kwambiri kapena omwe mafupa awo amapweteka chifukwa chogwiritsa ntchito mopitirira muyeso.

Ngakhale kuti nyamakazi yafalikira, samalani kuti musalumphe kunena kuti mafupa anu opweteka ndi chifukwa chake. Kugwiritsa ntchito mopitirira muyeso ndi kuvulala kungayambitsenso tendonitis, bursitis, carpal tunnel syndrome ndi zina zomwe zimafala kwambiri zomwe sizikugwirizana ndi nyamakazi.

Nyamakazi ndi Kuchita Zolimbitsa Thupi

Kuti tikhalebe athanzi, minofu ndi mfundo ziyenera kusuntha ndi kulemera kapena kutha mphamvu. Kufooka kumeneku, limodzi ndi kutupa pamodzi, kumapangitsa kuti ziwalozo zikhale zosakhazikika. Malumikizidwe mu chikhalidwe ichi ali pangozi dislocation, kuchuluka kuvulala ndi ululu. Choncho, kuyenda mofatsa nthawi zonse kumathandiza kuchepetsa ululu komanso kusunga kuyenda.

Kuyenda kwa thupi kumalimbikitsa thanzi mu machitidwe ambiri a thupi. Imawonjezera kufalikira, komwe kumachepetsa kutupa komanso kumathandizira kutumiza kwa oxygen ndi michere ku minofu. Ndi immobilization, kuzungulira kwa kuwonongeka kumayamba.

Chifukwa mayendedwe ndi ofunikira pazochitika zambiri za thupi, thanzi la munthu wodwala nyamakazi limayamba kufooka popanda iyo. Kugwira ntchito bwino kwa chitetezo chamthupi kumachepa, matenda ndi matenda zimachitika, ndipo munthuyo nthawi zambiri amakhumudwa komanso kukhumudwa. Kuzungulira uku kumangopitirira.

Wina akabwera kwa ine ndi nyamakazi, ndimamuphunzitsa momwe angachitire yoga mosatekeseka mothandizidwa ndi zida za yoga. Kwa omwe angoyamba kumene ku yoga, mawu oti “yoga props,” amangotanthauza chinthu chilichonse, monga khoma, tebulo lolimba kapena mpando, bulangeti lopindika, pilo wolimba, lamba kapena chinthu china chomwe chimapangitsa kuchita yoga. zotetezeka komanso zosavuta. Zothandizira za Yoga ndizothandiza makamaka kwa oyamba kumene omwe angakhale ndi vuto lokhazikika komanso akulimbana ndi zovuta zathanzi monga nyamakazi ndi osteoporosis. Kuphatikiza pa zinthu zapakhomo zomwe zingagwiritsidwe ntchito ngati zopangira ma yoga, pali zida za yoga zaukadaulo monga matabwa olimba omwe amadziwika kuti “yoga horse,” zingwe zapa khoma za yoga, zolimbitsa thupi zamitundu yambiri, zingwe za yoga, yoga yapadera. mipando, midadada ya yoga, mabulangete olimba a yoga ndi zida zotsogola monga ma yoga backbenders omwe amapatsa anthu odwala nyamakazi ndi zina zaumoyo chiyembekezo chatsopano komanso chidaliro.

Madokotala akulangiza mochulukirachulukira kuchita masewera olimbitsa thupi pafupipafupi kwa anthu omwe ali ndi nyamakazi chifukwa amalimbitsa minofu ndikuchepetsa kuuma kwa mafupa. Yoga ndi njira yabwino yochitira masewera olimbitsa thupi chifukwa mayendedwe ake amakhala amadzimadzi komanso osinthika. Yoga imamasula minofu yomwe yalimbikitsidwa ndi kusagwira ntchito, kupsinjika maganizo ndi kupsinjika maganizo. Mu yoga timapita patsogolo pang’onopang’ono, kuyambira ndi njira zosavuta komanso zolimbitsa thupi ndikupita kumayendedwe ovuta kwambiri pomwe tikhala amphamvu komanso osinthika.

Ngati ndi kotheka, mutha kuyamba ndikuyenda mofatsa mutakhala pampando kapena mutagona pansi. Mutha kuwonjezera pang’onopang’ono maimidwe olemera, mothandizidwa ndi khoma, kauntala kapena tebulo, zingwe zapakhoma, mipando, midadada, ndi zina.

Mawonekedwe a yoga olemetsa ndi ena mwazinthu zazikulu zowonjezeretsa kuyenda motetezeka m’malo olumikizirana mafupa onse komanso kuwonjezera mphamvu ndi kusinthasintha.

Ndikofunika kuzindikira kuti minofu yofooka imatengedwa kuti ndi chiopsezo cha osteoarthritis. Dziwani makamaka za kufooka kwa quadriceps, minofu yayikulu yakutsogolo ya ntchafu: Kufooka kwa quadriceps, kumapangitsa kuti pakhale chiopsezo chotenga nyamakazi ya bondo. Maonekedwe a Yoga ndi ofunikira kulimbikitsa quadriceps popanda kung’ambika m’chiuno ndi mawondo.

Kuchita masewera olimbitsa thupi a yoga kungathandize kupumula tsiku lonse. Kupuma modekha, mwapang’onopang’ono, mokoma mtima kumathandiza kumasula kupsinjika kwakuthupi ndi m’malingaliro podzaza thupi ndi ubongo ndi okosijeni. Mchitidwe wokhazikika, watsiku ndi tsiku wopumula mozama ndikubwezeretsanso ku selo lililonse la thupi.

Ndikulimbikitsani omwe ali ndi nyamakazi kuti mupeze thandizo la mphunzitsi wodziwa zambiri yemwe angakuthandizeni kuphunzira kusiyanitsa pakati pa zowawa zabwino ndi zowawa zoyipa ndikupanga yoga kukhala gawo la moyo wanu watsiku ndi tsiku.

Zotsatira zabwino za yoga zimatha kukhala ndi malingaliro komanso mawonekedwe onse ndizofunikira kwambiri kwa munthu yemwe ali ndi nyamakazi. Kalasi ya yoga imapereka chithandizo chabwino komanso mwayi wolumikizana ndi anthu omwe ali ndi thanzi labwino ndipo adakumana ndi zopindulitsa za yoga. Kafukufuku wambiri akugogomezera kufunika kwa chithandizo chamagulu polimbana ndi zovuta zaumoyo monga nyamakazi.

Ndi nyamakazi, monga kuvulala kapena matenda aliwonse, mvetserani thupi lanu ndi chidwi kuti mupewe kuvulala ndikuwona mayendedwe omwe amachiritsa kwambiri. Phunzirani ndi mphunzitsi wodziwa za nyamakazi. Ngati ndinu watsopano ku yoga, ndimalimbikitsa maphunziro angapo achinsinsi, ngati n’kotheka, kapena yambani m’kagulu kakang’ono ndi malangizo aumwini, komwe mungathe kuyeserera pamayendedwe anuanu.

Malangizo Ochitira Yoga M’kalasi ndi Kunyumba

1. Lemekezani ululu. Ophunzira onse a yoga, makamaka omwe ali ndi nyamakazi, ayenera kuphunzira kusiyana pakati pa kumverera kopindulitsa kwa minofu yotambasuka ndi ululu womwe umawonetsa kuvulaza. Phunzirani kusiyanitsa pakati pa kusapeza bwino kwa kusuntha kwa ziwalo zolimba kudzera mumayendedwe osiyanasiyana, ndi ululu wobwera chifukwa cha kayendetsedwe kowononga kapena kufunikira kopitilira muyeso. Kupweteka kwadzidzidzi kapena koopsa ndi chenjezo. Kupitiliza ntchito pambuyo pa chenjezo lotereli kungayambitse kuwonongeka pamodzi.

Nthawi zambiri, ngati ululu ndi kusapeza bwino zikupitilira maola opitilira awiri mutatha gawo la yoga, funsani mphunzitsi wodziwa bwino kuti awone momwe mumayendera ndikukuthandizani kusintha mawonekedwe. Yesani kusuntha pang’onopang’ono, kuyeseza pafupipafupi ndikuyesa utali woti mukhale pamalo amodzi. Palibe yankho lokhazikitsidwa ku funso losatha “Ndiyenera kukhala nthawi yayitali bwanji?” Khalani motalika mokwanira kuti kusintha kwathanzi kuchitike koma osati motalika kwambiri kuti thupi lanu limauma chifukwa chokhala pamalo motalika kwambiri.

2. Kulinganiza ntchito ndi kupuma. Kulinganiza zochitika ndi kupuma kumagwira ntchito pa yoga komanso zochitika zina za tsiku ndi tsiku. Osachita masewera olimbitsa thupi mpaka kutopa. Imani musanatope! Minofu yofooka, yotopa imayambitsa kusakhazikika kwa mafupa ndi kuvulala. Yendetsani gawo lanu la yoga ndi mawonekedwe otsitsimula kwambiri a yoga. Ma restorative pose ndi mawonekedwe osakhazikika omwe amathandizira machiritso anu amkati kuti agwire ntchito. Ngati mwatopa, yesani mawonekedwe obwezeretsa poyamba. Mudzapindula kwambiri ndi zochitika zogwira ntchito, zovuta kwambiri, ngati mwapuma bwino.

3. Yesetsani kukhala ndi chidwi ndi kuzindikira (musamalire momwe mukumvera) ndikupuma bwino. Pewani kubwerezabwereza ndi kuwerengera pamene mukuchita masewera olimbitsa thupi. Yang’anani momwe mpweya wanu ukuyendera komanso momwe thupi lanu limayankhira pazochitika zinazake kapena masewera olimbitsa thupi. Popanda kukulitsa mapapu anu mokwanira, minofu yomwe mukuchita siingathe kupatsidwa mpweya wokwanira. Kugwira mpweya wanu pamene mukutambasula kumalepheretsa kupuma. Kupumira kosalala, mwamtendere, monyinyirika kudzera m’mphuno kumachepetsa ululu ndi kupsinjika ndikuwonjezera kumverera kwachisangalalo chakuya komwe kumatsatira gawo la yoga. Phunzirani kumvera zomwe thupi lanu likukuuzani.

4. Phunzirani kugwiritsa ntchito zida za yoga. Anthu omwe ali ndi nyamakazi amatha kukhala owuma kwambiri akamayamba yoga. Kugwiritsa ntchito mankhwala kumathandiza kuti magazi aziyenda bwino komanso kupuma bwino. Pothandizira thupi mumayendedwe a yoga, ma props amalola kuti minofu italikike mwachisawawa, yopanda mphamvu. Ma props amathandiza kusunga mphamvu komanso kulola anthu kuchita zinthu movutikira popanda kudzivulaza kapena kuchita khama kwambiri.

Yoga ya Arthritic Hips ndi Mabondo

Madera omwe amakhudzidwa kwambiri ndi nyamakazi ndi chiuno, mawondo ndi manja. Kuyenda kwachepa, minofu ndi minyewa yofewa yozungulira chiuno imafupikitsa, ndikuwonjezera kung’ambika pamalo otsetsereka. Ngati munthu sangokhala chete pofuna kuchepetsa ululu, mafupa ndi chichereŵechereŵe chimalandira mphamvu zochepa zolemetsa. Mafupa amathanso kukula kuti achepetse kuyenda.

Kusachita masewera olimbitsa thupi kumachepetsanso minofu ya ntchafu ndi ya ng’ombe. Mphamvu zawo zimapereka bata ndi kuthandizira bondo. Pamene minofu yofewa ya mgwirizano ikutupa, izi zimayambitsa kuponderezana ndi kuchepetsa malo olowa nawo kwambiri.

Maonekedwe oyimirira ndi ofunikira pakutambasula ndikulimbitsa mphamvu zothandizira m’chiuno, matako ndi ntchafu. Kusuntha mutu wa femur muzitsulo za m’chiuno kumathandiza kugawira madzi a synovial, motero kupaka mafuta ophatikizana ndi mfundo zonse za kukhudzana.

Kuyimirira komweko kumalimbikitsidwa m’chiuno ndikofunikanso pakukonzanso mawondo. Amapanga malo ochulukirapo mu mgwirizano wa bondo kuti azitha kuyenda bwino ndi synovial fluid ndikupanga mphamvu ya ntchafu ndi minofu ya ng’ombe kuti athandizidwe bwino.

Khalani Pansi Tsiku Lililonse!

Ndimalimbikitsa ophunzira anga onse, makamaka omwe ali ndi nyamakazi ya mawondo, kuti azikhala pansi tsiku lililonse, m’malo osiyanasiyana opingasa miyendo ndi mawondo ena opindika, monga gawo la moyo wawo watsiku ndi tsiku. Izi zimathandiza kutsimikizira kuti simutaya mwayi wokhala pansi. Kukhala ndi miyendo yodutsa momasuka ndi malo ophweka, achilengedwe omwe amathandiza kuchotsa kuuma m’chiuno ndi mawondo. Kukuthandizani kukhala bwino pansi ndi nsana wanu molunjika, khalani pa bulangeti limodzi kapena angapo opindidwa, cholimba cholimba, dikishonale yayikulu kapena kutalika kwina. Kupewa kukhala pansi kumangopangitsa kuti chiuno ndi mawondo anu akhale olimba ndikupita kwa nthawi.

Langizo: Ngati pali ululu m’mawondo, yesetsani kuwonjezera kutalika pansi pa chiuno kuti chiuno chanu chikhale chokwera kuposa mawondo, ndikuyika mabulangete opindika kapena yoga pansi pa mawondo. Mphunzitsi wodziwa bwino wa yoga atha kukuthandizani kusintha ma props anu kuti kukhala pansi kumakhala kosavuta komanso kosavuta. Wonjezerani kutalika kwa nthawi yomwe mumakhala pang’onopang’ono, ndipo onetsetsani kuti mwadutsa miyendo yanu mosiyana (mwendo wotsutsana kutsogolo).

Chenjezo: Osapanikiza mawondo anu poyesa kukhala nthawi isanakwane, malo opindika mawondo monga mawonekedwe a Lotus Pose. Kukakamiza thupi lanu kumalo aliwonse kungayambitse kuvulala koopsa. IMANI ngati mukumva kuwawa, ndipo funsani mphunzitsi wodziwa zambiri.