Maloetse a 10 a ka Phekoloang ka Yoga

Mabitso A Makaletseng A Bana

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Yoga ke mofuta o mong oa boikoetliso o hlileng o nang le melemo e mengata ea 'mele le kelello, e kenyeletsang ho fokotsa matšoao a khatello ea maikutlo, ho ntlafatsa bophelo bo botle ba pelo, ho aha matla le ho tenyetseha. O mong oa melemo ea yoga e ikhethang ke bokhoni ba eona bo matla ba ho phekola maloetse.

Maemo a fapaneng a bophelo bo botle kapa mafu a kang asma, khatello ea kelello, lefu la tsoekere, khatello ea maikutlo le khatello ea maikutlo, bohloko ba manonyeletso le mesifa, bohloko ba mokokotlo, mofetše le tse ling li ka phekoloa ka mefuta e 'maloa ea yoga. ^[1] .

Leha ho le joalo, motho o hloka ho hopola hore ho ikoetlisa feela ho ke ke ha thusa ho folisa maloetse. Empa yoga e lokela ho ba karolo ea ts'ebetso ea kalafo.

Mona ke mafu a mang ao yoga e ka a phekolang. Bala pele.

1. Kankere

Yoga asana e bitsoang Hatha yoga e ka ntlafatsa boleng ba bophelo ho bakuli ba mofets'e. Ho ikoetlisetsa Hatha yoga e le karolo ea ts'ebetso ea kalafo ea mofets'e hape ho bonts'itse ntlafatso ho li-biomarker tse kang TNF-alpha, IL-1beta, le Interleukin 6 ^[pedi] . Leha ho le joalo, Hatha yoga ha e na tšusumetso sesosa sa lefu lena.

2. Bohloko ba mokokotlo

Mahlaba a morao haholo a bakoa ke mabaka a mangata a kang ho lemala, ho ba le maemo a mabe, ho pheta-pheta kapa botsofali. Hatha yoga ke e 'ngoe ea boikoetliso ba yoga bo sebetsang hantle taolong ea bohloko bo sa foleng ba morao. Sebopeho sa Hatha yoga hangata se kopanya likarolo tsa boemo ba morao-rao, ho tsepamisa mohopolo, ho hema le ho thuisa ^[3] .

3. Coronary atherosclerosis

Bakuli ba nang le lefu la methapo ea mali ba lokela ho ikoetlisa haholo joaloka Pranayama kaha e theola li-cholesterol tsa serum (k'holeseterole e felletseng, litekanyetso tsa triglyceride le LDL cholesterol), e ntlafatsa boikoetliso le ho fokotsa boima ba 'mele. ^[4] .

4. Sefuba

Pranayama ke boikoetliso bo tebileng ba ho hema bo ka thusang ho hlola le ho thibela litlhaselo tsa asthma. Nakong ea Pranayama, moea oo uo hulang o sutumetsa alveoli e koetsoeng kapa e sa sebetseng ea matšoafo. Sena se tlatsa li-capillaries tsa matšoafo ka oksijene e eketsehileng 'me se laola sekhahla sa ho hema ^[5] .

5. Lefu la tsoekere

Surya Namaskar ke mehato e leshome le metso e 'meli ea yoga asana e kenyelletsang ho otlolla le ho hema, e sebetsang haholo ho laola le ho laola lefu la tsoekere, kaha e phahamisa tlhahiso ea insulin ho tsoa manyeme ^[6] .

6. Mathata a pelo

Cobra pose e sebetsa hantle ho phekoleng mathata a pelo, kaha e thusa ho otlolla le ho holisa sefuba, ka tsela eo e lumella phallo e ngata ea mali ho ea pelong le ho e hlasimolla. Boikoetliso bo bong ba ho phefumoloha bo bitsoang Kapalbhati boa thusa ho phekola maloetse a pelo, hobane e khothaletsa ho kenella ha moea matšoafong mme e lumella oksijene e ngata ho hasana ho potoloha ha mali a pulmonary ^[7] .

7. Ho tšoenyeha le ho tepella maikutlo

Backbend yoga ke mofuta o mong oa yoga, o sebetsang hantle ho loantseng matšoenyeho le khatello ea maikutlo ebile o thusa ho phomotsa likelello tsa hau ^[8] . Ka tlhaselo ea matšoenyeho, 'mele le kelello li kenella mofuteng oa tšabo, e leng se etsang hore' mele oa hau o tlale 'ntoa ea ntoa kapa sefofane'. Kahoo, boikoetliso bo bonolo bo phefumolohang bo ka thusa ho phomotsa kelello le 'mele oa hau.

8. Hypertension

Sarvangasana yoga, haholo-holo, e bontšitsoe e le molemo ho thibela le ho phekola khatello ea mali. Mofuta ona oa yoga o kopantsoe le phomolo, kalafo ea kelello le ho thuisa ka tsela e fetelletseng e na le phello e khahlanong le khatello ea mali ^[9] .

9. Mathata a mala

Poso ea ngoana e bohlokoa haholo ho phekoleng mathata a ho itšilafatsa ka ho thusa ho tsamaisa mala hantle. E boetse e thusa ho imolla malapa a halefisang le mathata a mang a amanang le mpa ^[10] .

10. Mahlaba a kopaneng le a mesifa

Sefate sa pose se sebetsa hantle ho phekoleng bohloko ba masapo, manonyeletso le mesifa ka ho lokisa tatellano ea morao le ho matlafatsa mesifa e ka tlase ea mokokotlo. Surya Namaskar e boetse e na le molemo ho phekoleng bohloko ba manonyeletso le ramatiki.

1. [1]Sengupta P. (2012). Litlamorao tsa bophelo bo botle ba Yoga le Pranayama: Tlhahlobo ea Naha ea Naha. Koranta ea machabeng ea meriana ea thibelo, 3 (7), 444-458.
2. [pedi]Rao, R. M., Amritanshu, R., Vinutha, H.T, Vaishnaruby, S., Deepashree, S., Megha, M.,… Ajaikumar, B. S. (2017). Karolo ea Yoga ho Bakuli ba Kankere: Litebello, Melemo, le Likotsi: Tlhahlobo. Koranta ea India ea tlhokomelo ea kalafo, 23 (3), 225-230.
3. [3]Chang, D.G, Holt, J. A., Sklar, M., & Groessl, E. J. (2016). Yoga e le kalafo ea bohloko bo sa foleng ba mokokotlo: Tlhahlobo e hlophisehileng ea lingoliloeng.Journal of orthopedics & rheumatology, 3 (1), 1-8.
4. [4]Manchanda, S., Narang, R., Reddy, K. S., Sachdeva, U., Prabhakaran, D., Dharmanand, S., ... & Bijlani, R. (2000). Ho khutlisoa ha lefu la methapo ea pelo le ho kenella ka tsela ea yoga. Journal ea Mokhatlo oa Lingaka tsa India, 48 (7), 687-694.
5. [5]Saxena, T., & Saxena, M. (2009). Phello ea boikoetliso bo fapaneng ba ho hema (pranayama) ho bakuli ba nang le asthma ea bronchial ea ho tiea ho bobebe ho isa ho bo itekanetseng Koranta ea machaba ea yoga, 2 (1), 22-25.
6. [6]Malhotra, V., Singh, S., Tandon, O. P., & Sharma, S. B. (2005). Phello e ntle ea yoga ka lefu la tsoekere Koranta ea Nepal Medical College: NMCJ, 7 (2), 145-147.
7. [7]Gomes-Neto, M., Rodrigues, E. S., Jr, Silva, W. M., Jr, & Carvalho, V. O. (2014). Liphello tsa Yoga ho bakuli ba nang le ho hloleha ha pelo ho sa foleng: Meta-Analysis.Litlaleho tsa Brazil tsa lefu la pelo, 103 (5), 433-439.
8. [8]Shapiro, D., Cook, I. A., Davydov, D. M., Ottaviani, C., Leuchter, A. F., le Abrams, M. (2007). Yoga e le kalafo e tlatsanang ea khatello ea maikutlo: litlamorao tsa litsobotsi le maikutlo ho sephetho sa kalafo Meriana e tlatselletsang e fanang ka bopaki e tlatselletsang le e meng: eCAM, 4 (4), 493-502.
9. [9]Vaghela, N., Mishra, D., Mehta, J. N., Punjabi, H., Patel, H., & Sanchala, I. (2019). Ho tsebisa le ho ikoetlisa ka boikoetliso ba 'mele le yoga har'a bakuli ba nang le khatello e phahameng ea mali toropong ea Anand. Journal ea Thuto le Khothatso ea Bophelo, 8 (1), 28.
10. [10]Kavuri, V., Raghuram, N., Malamud, A., & Selvan, S. R. (2015). Irritable Bowel Syndrome: Yoga e le Pheko ea Pheko. Meriana e tlatselletsang e fanang ka bopaki le e meng: eCAM, 2015, 398156.

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