YOGA E SEBETSANG E SEBELISA PHEKOLO EA MESIFA - PAMPEREDPEOPLENY.COM

Bakeng sa Litemoso tse Potlakileng Ingolise Hona Joale

Hypertrophic Cardiomyopathy: Matšoao, Lisosa, Phekolo le Thibelo Sheba Mohlala Bakeng sa Litemoso Tse Potlakileng LUMELLA LITLHAKISO Bakeng sa Litemoso tsa Letsatsi le Letsatsi

Ka hare feela

Lihora tse 6 tse fetileng Chaitra Navratri 2021: Letsatsi, Muhurta, Litloaelo le Bohlokoa ba Mokete ona
Lihora tse 7 tse fetileng Hina Khan E Phatsima Ka Moriri o Motala oa Leihlo Mme o phatsima Melomo ea Nude e shebahala ka mehato e bonolo e seng mekae!
Lihora tse 9 tse fetileng Ugadi le Baisakhi 2021: Hlahloba Ponahalo ea Hau ea Mokete le Li-Sutu tsa Setso tse Bululetsoeng
Lihora tse 12 tse fetileng Horoscope ea letsatsi le letsatsi: la 13 Mmesa 2021

E tlameha ho shebella

Se ke oa Lahleha

Lapeng Bophelo bo botle Boiketlo Wellness oi-Amritha K Ka Amritha K. ka la 21 Tšitoe 2018

Ha ho le ea mong oa rona ea sa tsebeng bohloko ba mesifa le lisele tse bohloko. Bohloko ha se sehlohlolo sa ketso efe kapa efe e le 'ngoe empa ke litholoana tsa bophelo ba sejoale-joale le litloaelo. Kemiso e sithabetsang haholo le lihora tsa mosebetsi li haha tsitsipano e kholo mesifa ea hau, e baka bohloko mokokotlong, leotong, molaleng joalo-joalo.

Boholo ba rona re tloaetse ho iphapanyetsa bohloko ba mesifa mme re tsoelapele ka mesebetsi ea rona ea letsatsi le letsatsi. Empa, ho se natse khatello ea mesifa le pherekano ho ka baka mathata a kamoso a joalo ka motsamao o fokolang le ho satalla.

Mokhoa o sebetsang ka ho fetisisa le o nang le khotso oa ho imolla bohloko ba mesifa ke Yoga! E, ke karabo ea mantlha ho tlosa seo ^[1] bohloko bo bohloko bo u tšoenya letsatsi le letsatsi. Tloaelo ea yoga e kenyelletsa ho otlolla le ho phomotsa mesifa, e tla thusa ho lokolla bohloko ba mesifa. Ho nolofatsa le ho tsitsisa mokokotlo oa hau le mesifa ka tsela e nepahetseng ea ho otlolla liketso e le pheko ea bohloko ba mesifa ea mokokotlo, leoto le ea molala.

Ho ikoetlisetsa maemo a yoga ho ke ke ha u felisa feela ^[pedi] mesifa e bohloko le e ruruhileng empa hape e thusa ho ntlafatsa phallo ea mali bokong ba hau le ho etsa khotso ea kelello, ho tiisa Ngaka Sharad Kulkarni, e mong oa litsebi tse tummeng tsa Ayurveda ho la Bangalore. Kahoo, bala ho tseba ka yoga e makatsang le e sebetsang e tla u thusa ho felisa bohloko ba mesifa.

Lisosa Tse Tloaelehileng Tsa Bohloko ba Metsoalle

Ho ikotlolla ka mokhoa o fetelletseng oa methapo, mesifa, methapo le manonyeletso ho ka baka bohloko mahetleng, molaleng, mahlakoreng a mpa, maotong joalo-joalo Lisosa tse atileng haholo tsa bohloko ba mesifa ke

ho felloa ke metsi 'meleng
ts'ebeliso ea meriana e itseng
mesifa e bohloko
ho se leka-lekane ha electrolyte
boemo ba leholimo bo sa thabiseng
ho ikoetlisa ka tsela e feteletseng.

Yoga e Batla Bohloko ba Metsoalle

1. Tadasana kapa palema ea palema

Ka ho otlolla mesifa, haholo-holo ho tloha menoaneng ea hau ho isa menoaneng ea hau, boemo bona ba yoga bo thusa ho khatholla methapo ea hau. Asana e emeng e ka etsoa hape maemong a phahameng mme ke asana ea pele le e qetellang ho surya namaskar. Tadasana e thusa ka ho nts'etsapele le ho ts'oara methapo ea mmele kaofela le ho fokotsa bohloko ba mokokotlo. Tloaelo e tloaelehileng e ka matlafatsa mangole, lirope, mpa, maqaqailana le likoti, mme ea fana ka phomolo ho sciatica.

Kamoo u ka e etsang:

Ema o otlolohile fatše, ka lekhalo le lenyenyane lipakeng tsa maoto a hau.
Phahamisang matsoho ka bobeli, ha le ntse le hema haholo.
Boloka matsoho a hau a le holimo ebe o hokahanya menoana ea hau.
Joale, phahamisa lirethe 'me u lule menoaneng ea hau.
Leka ho boloka boemo ka metsotso e 10, u se ke ua ikitlaetsa.
Lula u phefumoloha butle.
Khutlela boemong ba pele ka ho hema (ho hema haholo).

Tlhokomeliso : Se ke oa fetelletsa asana. Batho ba tšoeroeng ke hlooho, ba hlobaelang le khatello ea mali ba ka ea ho morupeli oa yoga bakeng sa likeletso.

2. Parsvakonasana kapa lateral angle posture

Boemo bona bo thusa ho otlolla mesifa ea hau mme bo bohlokoa haholo ho batho ba nang le bohloko ba mokokotlo. Ho etsa parsvakonasana ho otlolla mesifa ea hau ea mokokotlo, ea leoto le ea serope, hape ho thoe e phekola lefu la masapo. Ka ho theha mesifa, asana le eona e fepa li-disc tsa mantsoe. E boetse e thusa ho imolla bohloko ba ho ilela khoeli ka ho lokolla mesifa ea mpa.

Kamoo u ka e etsang:

Qala ka boemo ba tadasana.
Eketsa sefuba, lahlela mahetla le ho boloka molala o otlolohile.
Inhale, 'me u nke maoto a hau a letona ho tloha ka letsohong le letšehali ho ea ho lisenthimithara tse 4 e le hore maoto ka bobeli a bapane.
Tlolela leoto la hau le letona ho leba lehlakoreng le letona ka likhato tse mashome a robong, ntle le ho fetola 'mele oa hau.
Koba lengole le letona, le serope sa hao se bapile le lefatše.
Exhale 'me ka eona, koba letsoho la hau le letona mme u ama maoto a hau a letona.
Tšoara letsoho la hao le letšehali, e le hore li-biceps tsa hau li ama tsebe ea hau ea leqele.
Boloka matsoho a otlolohile le letsoho le letšehali holimo.
Boloka boemo ba metsotsoana e 20-30, ka ho phefumoloha ho tloaelehileng.
Khutlela sebakeng sa pele ka ho khutlisa letsoho la hau le letšehali ho ama serope sa leqele.
Inhale 'me u khutlise letsoho la hau le letona ho ema le otlolohile.
Exhale le ho ngola maoto a hau hammoho.

Tlhokomeliso Qoba asana haeba o na le bothata ba ho hlobaela kapa khatello e phahameng ea mali. Haeba ho na le mathata a mokokotlo kapa a molala, ho fapana le ho sotha hlooho, sheba hantle - o otlolla molala.

3. Baddha konasana kapa setšoantšo sa mokoetlisi

Asana ena e thusa ho boloka mokokotlo o tlase o phetseng hantle le phomolo ea mesifa. Thuso ea Baddha konasana ho imolla bohloko ba mesifa ka ho ntlafatsa ho fetoha ha mesifa ea hau. E phekola mathata afe kapa afe a sa tsamaeeng le mesifa. Asana e thusa ka ho otlolla lirope tse ka hare, mangole le seboko.

Kamoo u ka e etsang:

Lula fatše ka mokokotlo o emeng.
Koba mangole 'me u atametse maoto a hau.
Beha maoto a hao hammoho, e le hore bohato ba ama.
Phefumoloha haholo, 'me ha u ntse u hemela holimo, tobetsa lirope tsa hao le mangole fatše. Etsa sena ka ho pikitla litsoe tsa hao kapa ka mangole.
Lula u phefumoloha hantle 'me butle-butle u tlise lirope tsa hao holimo le tlase butle-butle.
Tšoara boemo ka metsotso e 1-5.
Khutlela sebakeng sa pele ka ho otlolla maoto.

Tlhokomeliso : Batho ba nang le bothata ba lengole la ho tsoa likotsi ba lokela ho qoba asana ena.

4. Makarasana kapa boemo ba likoena

E nkuoa e le ponahalo ea ba qalang, ena e thusa ka ho phomotsa mesifa ea 'mele ho felisa bohloko kapa pherekano efe kapa efe. Ho etsa makarasana ho ka thusa ho khatholla mokokotlo oa mokokotlo mme ho molemo ho batho ba nang le spondylitis. Ka ho phutholoha mesifa ea hau, makarasana e thusa ho opeloa ke mokokotlo le mangole mme haholo-holo mathata afe kapa afe a mokokotlo. Makarasana e molemo haholo bakeng sa bohloko ba mesifa ea ho ikoetlisa.

Kamoo u ka e etsang:

Robala fatše ka mpeng.
Phahamisa hlooho le mahetla.
Phutha matsoho u a behe ka pele, litsoeng li supa.
Tšoara selelu sa hao liatleng 'me,' me u boloke litsoeng haufi hore khatello e ka ajoa ka ho lekana.
Koala mahlo 'me u lule u phefumoloha ka mokhoa o tsitsitseng, hula moea le ho tsoa moea.
Etsa sena metsotso e 10-15.
Khutlela setulong sa pele ka ho kopanya maoto le ho phahamisa seledu liatleng.

Tlhokomeliso : Qoba asana ena haeba o na le likotsi tse mpe tsa mokokotlo kapa lengole.

5. Yastikasana kapa thupa

Asana ena e thusa ho tlosa mahetla a hoammeng kapa mesifa e thata 'meleng oa hau. Yastikasana e matlafatsa 'mele oa hau ka ho tlosa khatello leha e le efe ea mesifa kapa tsitsipano. E bebofatsa bohloko ba manonyeletso, kaha e otlolla maoto le matsoho a ka holimo le a tlase hammoho le mokokotlo. Ka ho ikoetlisa ka asana, o ka fana ka phomolo ho mesifa ea 'mele oa hau, haholoholo pelvic le mpa.

Kamoo u ka e etsang:

Robala fatshe hodima mmete.
Tsamaisetsa matsoho ka holim'a hlooho ea hau ha u ntse u hemela holimo 'me u e otlolle, hammoho le maoto.
Boloka lekhalo le lenyane lipakeng tsa maoto le matsoho.
Boloka boemo ba metsotso e 20-25, ho boloka phefumoloho e sa khaotseng.
Tloho maemong a mantlha ka phallo e telele le e tebileng o khutlise matsoho mahlakoreng a hau.
Pheta makhetlo a 3-5.

Tlhokomeliso Batho ba nang le khatello e phahameng ea mali, kyphosis, mokokotlo o sa foleng le mafu a pelo ha baa lokela ho etsa joalo.

6. Matsyasana kapa tlhapi ea tlhapi

Boemo bona bo thusa ho lokolla tsitsipano molaleng le mahetleng. Ha khatello ea maikutlo ea letsatsi le letsatsi le matšoenyeho a ntse a le mahetleng le molaleng, e leng setsi sa bohloko, ho etsa matyasana ho ka thusa ho felisa bohloko. E boetse e thusa ho imolla bohloko bo ka tlase ba mokokotlo.

Kamoo u ka e etsang:

Robala fatshe mobung wa hao, o shebile siling.
Koba leoto la hao le letona, ebe u beha leoto la hao le letona lehetleng le letšehali.
Ka mokhoa o ts'oanang, koba leoto la hau le letšehali 'me u le boloke seropeng se letona.
U sebelisa litsoeng, phahamisa 'me u kokotse mokokotlo oa hau.
Phomotsa moqhaka oa hau fatše 'me u tšoare menoana ea hau ka matsoho.
Boloka phefumoloho e tloaelehileng 'me u tšoare boemo metsotso e 5-6.
Tloho boemong ba mantlha ka ho hema le ho phahamisa hlooho pele ebe o lahlela mokokotlo fatše.
Tlosa maoto ebe u phutholoha.

Tlhokomeliso Batho ba nang le khatello ea mali e phahameng kapa e tlase, ho hlobaela le migraine kapa likotsi tse mpe tsa mokokotlo ba eletsoa ho qoba ho ikoetlisa.

7. Adho mukha savasana kapa ntja e shebileng tlase

Ho ikoetlisa asana hona ho tla otlolla mesifa ea hau ho fana ka phomolo ho bohloko ba mesifa. E tla lelefatsa mesifa ea hau mokokotlong oa leoto, ka tsela eo e lokolle boima. Lithuso tsa Adho mukha savasana ho fokotsa khatello ea khatello ea methapo ea methapo.

Kamoo u ka e etsang:

Ema ka maoto le matsoho a hau a mane, a tsejoang hape e le tafole pose.
Ka bonolo phahamisa letheka ha u ntse u hema le ho otlolla mangole le litsoeng.
Matsoho a lokela ho lumellana le mahetla a hao, 'me maoto a hau a tsamaisane le letheka.
Menoana e lokela ho supisoa kantle.
Tobetsa matsoho a hau habobebe ebe o otlolla molala oa hau.
Retelletsa mahlo a hao mokhubung oa hau 'me u lule sebakeng seo metsotsoana e seng mekae.
Tloho maemong a pele ka ho koba mangole ebe o khutlela tafoleng.

Tlhokomeliso Qoba adho mukha savasana haeba o na le khatello e phahameng ea mali, carpal tunnel syndrome kapa lehetla le sitoang.

8. Balasana kapa pose ea ngoana

Ho tšoana le boemo ba lesea, asana ena e thusa ho imolla bohloko ba serope le ba mokokotlo. Balasana e otlolla lesapo la mokokotlo mme e sebetsa hantle haholo ho folisa bohloko ba mesifa ea kamora ho ikoetlisa. Boemo bona bo boetse boa thusa ho imolla bohloko ba molala.

Kamoo u ka e etsang:

Lula lirethe fatše, u khumame ka mangole kapa u arohane.
Ka ho theola phatla ea hao, koba pele 'me u thetse fatše ha u tsoa.
Boloka liatla tsa hau li shebile holimo le haufi le 'mele oa hau.
Tobetsa sefuba sa hao butle ka lirope tsa hau 'me u tšoare motsotso o le mong.
Inhale mme ha o ntse o etsa joalo, hula mokhubu oa hau mokokotlong oa hau.
Exhale 'me ha u ntse u etsa joalo, nolofatsa' mele oohle oa hau.
Etsa sena bakeng sa phefumoloho ea 4-12.
Tloho maemong a mantlha ka ho beha liatla tsa hau ka tlasa mahetla a hau le ho phahamisetsa 'mele oa hau maemong a ho lula, ha o ntse o hema.

Tlhokomeliso Qoba balasana nakong ea bokhachane, 'me haeba u na le likotsi tsa lengole.

9. Bhujangasana kapa pose ea masumu

Sena se molemo haholo bakeng sa ho lokolla bohloko bo amanang le li-biceps tsa hao, mahetla kapa li-triceps. Cobra pose e thusa ka ho otlolla maqeba a thata kapa mahetla a thata, mokokotlo o kaholimo le molala. Boemo bo thusa ho ntlafatsa maemo a hau a morao a morao.

Kamoo u ka e etsang:

Robala ka mpeng 'me u lule u shebile fatše, u behile maoto hammoho.
Tlanya fatše u sebelisa karolo e kaholimo ea maoto a hau.
Beha matsoho a hau tlasa mahetla 'me u boloke litsoeng haufi le' mele oa hau.
Boloka boemo ka mahetla a mahetla morao le tlase.
Tsitsisa mokokotlo oa hau o ka tlase ka ho tobetsa maoto fatše.
Inhale 'me u phahamise sefuba ebe u tloha fatše.
Boloka lehetla la hao le phutholohile 'me u etse hore mesifa ea morao e sebetse.
Exhale 'me u theohele fatše.
Tloho boemong ba pele ka ho iphahamisa ka thuso ea matsoho a hau.

Tlhokomeliso Qoba mokhoa ona haeba o na le hyperthyroidism, hernia, peptic ulcer kapa mala a lefuba.

10. Shavasana kapa setopo

E 'ngoe ea asana ea bohlokoa ka ho fetisisa ho feliseng bohloko ba mesifa, ho ikoetlisetsa boemo bona ho ka thusa ke ho theola mesifa ea' mele. Shavasana e na le thuso ho felisa bohloko ba mesifa bo bakoang ke bophelo bo maphathaphathe le bophelo ba ofisi ea lefatše la sejoale-joale. Ka ho robala fatše, le ho boloka phefumoloho e tsitsitseng, boemo bo thusa ho khatholla 'mele oa hau le eona, mesifa le ho phomola bohlokong bofe kapa bofe.

Kamoo u ka e etsang:

Sebelisa mmete kapa lakane ho robala.
'Me u robale bohareng ba moseme.
Boloka lesapo la mokokotlo le otlolohile mahetleng a hau.
Boloka matsoho a hau a bulehile ka menoana ea hau e phutholohile 'me liatla li shebile holimo.
Koala mahlo 'me u shebane le ho phefumoloha ha hao' me u phutholohe sefahleho.
Lula sebakeng sena metsotso e 15-30.

11. Setu bandha sarvangasana kapa boemo ba borokho bo tšehelitsoeng

Ka ho otlolla mesifa sefubeng, molaleng le mokokotlong, asana ena e thusa ho imolla bohloko bofe kapa bofe bo tebileng. E molemo haholo ho ho ntsha bohloko ba manonyeletso . Setu bandha sarvangasana e kenyelletsa litho tsohle tsa hau mme e sebelisetsoa ho phomola mesifa ea sefahleho.

Kamoo u ka e etsang:

Robala fatše ka mokokotlo.
Koba mangole 'me u lule fatše ka maoto.
Maqaqailana a hao le mangole a hau a lokela ho ba molaong o otlolohileng.
Boloka liatla tsa hau li shebile tlase mme matsoho a phomotse ka mahlakoreng a hau.
Inhale 'me ha u ntse u etsa joalo, phahamisa mokokotlo oa hau holimo le fatše.
Rōlela mahetla a hau molemong oa hore selelu sa hau se ame sefuba sa hau.
Boima ba hau bo lokela ho tšehetsoa ke maoto, mahetla le matsoho.
Kenya menoana ea hau, sutumetsa matsoho fatše ebe u phahamisa 'mele oa hau.
Tšoara boemo bona motsotso o le mong, boloka phefumoloho e lieha ebile e tebile.
Exhale 'me u robale fatše, u khutlele sebakeng sa pele.

Tlhokomeliso Batho ba nang le likotsi tsa molala, 'me mathata a mokokotlo a tlameha ho qoba sena. Qoba nakong ea bokhachane.

Melemo e 20 e Hlollang ea Yoga Bakeng sa Bophelo ba Hau

* Ngaka. Sharad Kulkarni ke e mong oa litsebi tse tummeng tsa Ayurveda Bangalore. E bile sebui se nang le tšusumetso litabeng tsa tlhokomelo ea bophelo ho pholletsa le India. O abetsoe 'REST YOUNG RESEARCHER AYURVEDA SURGERY' ke RULA Awards ka Pherekhong 2018. Dr. Kulkarni ke e mong oa lingaka tse nyane ho fetisisa tsa Ayurveda, ea neng a memetsoe ho bua ka Ayurveda London.

Sheba Litšupiso tsa Sengoloa

[1]Cramer, H., Lauche, R., Hohmann, C., Lüdtke, R., Haller, H., Michalsen, A., ... & Dobos, G. (2013). Teko e laoloang ka nako e sa lekanyetsoang e bapisa yoga le boikoetliso ba lapeng bakeng sa bohloko bo sa foleng ba molala. Koranta ea Clinical ea bohloko, 29 (3), 216-223.
[pedi]Sherman, K. J., Cherkin, D. C., Erro, J., Miglioretti, D. L., & Deyo, R. A. (2005). Ho bapisa yoga, boikoetliso le buka ea ho itlhokomela bakeng sa bohloko bo sa foleng ba morao: teko e sa laoleheng, e laoloang. Phatlalatso ea bongaka ba kahare, 143 (12), 849-856.