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Yoga, tloaelo ea khale ea kutloano ea 'mele le' mele ke khokahano ea boikoetliso ba ho hema, ho thuisa le maikutlo a lebisang 'meleng le kelellong ea hau boikhathollong.
Ho tloha ntlafatsong ea bophelo bo botle ba 'mele ho ea ho bophelo bo botle ba kelello, ho ikoetlisa ka ntle ho pelaelo ho molemo bakeng sa bophelo bo botle ba hau ka kakaretso.
Melemo ea Yoga
Ho ikoetlisa khafetsa ho ka thusa ho fokotsa bohloko ba mokokotlo, ramatiki, hlooho e opang le carpal tunnel syndrome, hammoho le khatello e tlase ea mali le ho fokotsa boroko [1] . Melemo e meng e meholo ea ho ikoetlisa khafetsa ke ho fetoha ha maemo, ho eketsa matla a mesifa le molumo, phefumoloho e ntlafetseng, matla le mafolofolo, metabolism e leka-lekaneng, phokotso ea boima ba 'mele le bophelo bo botle ba potoloho ea mali, ts'ebetso e ntlafetseng ea baatlelete jj. [pedi] .
Ntle le melemo ea 'mele, yoga e boetse e na le melemo e' maloa ea kelello joalo ka ho hlaka kelellong le khutso le ho eketsa tlhokomeliso ea 'mele. Li-yoga tse tloaelehileng ka ho fetisisa tsa yoga asanas ke Tadasana (pose ea thabeng), Vrikshasana (pose ea sefate), Bhujangasana (cobra pose), Adho Mukho Svanasana (phoofolo e shebileng tlase) le Shavasana (setopo sa pose) [3] .
Kajeno, re tla sheba melemo ea Bhujangasana kapa masumu.
Tsela ea ho etsa Bhujangasana Pose (Cobra Pose)
Pele ho qala hona, kapa, ka lebaka leo, boikoetliso bofe kapa bofe bo matlafatsang morao, metsotso e seng mekae phomola feela ka mpeng ka ho etsa letsoho la hau joaloka mosamo, ka tlasa hlooho ea hau, le lerama la hao le le leng le phomotse letsohong la hao.
Menoana ea hau ea maoto e lokela ho ama 'me lirethe li lokela ho shebana le leholimo. Ka tsela ena, o thibela ho lahleheloa ke matla 'meleng oa hao ka maoto.
Khutsa, 'me u heme moea o bolokang matšoenyeho' ohle a hau ka thoko, hammoho le ho utloa mpa ea hao ka morethetho oa phefumoloho ea hau.
Mehato ea ho Etsa Cobra Pose
- Mohato oa 1 : Robala ka mpeng 'me u boloke phatla ea hau fatše, maoto a hau a behiloe hammoho.
- Mohato oa 2 : Tobetsa fatše u sebelisa bokaholimo ba maoto a hau.
- Mohato 3 : Beha matsoho tlasa mahetla 'me u boloke litsoeng haufi le' mele oa hau.
- Mohato 4 Boloka boemo ka mahetla a mahetla morao le tlase ka metsotso e ka bang 2.
- Mohato 5 Tsitsisa mokokotlo oa hau o tlase ka ho tobetsa maoto fatše.
- Mohato 6 : Hula moea 'me u phahamise sefuba ebe u tloha fatše.
- Mohato 7 : Boloka lehetla la hao le phutholohile 'me u etse hore mesifa ea morao e sebetse.
- Mohato 8 : Exhale 'me u theohele fatše.
- Mohato 9 : Tloo 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.
Melemo ea Bhujangasana (Cobra Pose)
Ka Sanskrit, lentsoe 'bhujanga' le bolela noha 'asana' e bolela ho ipeha, e fa yoga asana lebitso la eona la cobra pose. Poso e rehelloa lebitso la eona ha e tšoana le masumu pejana e hlaseloa. Ke boemo boo hangata bo khothalletsoang batho ba nang le mafu a ho hema [4] .
Poso ena ea yoga hape ke karolo ea tatellano ea setso sa Surya Namaskar mme ho bonolo ho ithuta. Cobra pose e netefalitsoe e le molemo bakeng sa ho imolla bohloko le ho se ts'oanehe mesifa ea mokokotlo, molala le mpa. Ho feta moo, ho ikoetlisetsa bhujangasana khafetsa ho tla thusa ho sebetsana le khatello ea maikutlo le matšoenyeho [5] .
Joale, ha re shebeng ka botlalo melemo eo bhujangasana e ka bang le eona le kelello le 'mele oa hau.
1. E thusa ho fokotsa mafura a Belly
Ho ikoetlisa ka mokhoa oa cobra ho ka thusa ho fokotsa mafura a mpeng hape ho phekola maloetse a silang lijo a kang ho sokela [6] . Bhujangasana pose e fa mpa mpa hantle 'me ha mesifa ea hau ea mpeng e otlolohile hantle, e ka thusa ho fokotsa mafura a mangata ho potoloha mpa ea hau.
2. E ntlafatsa Phallo ea Mali
Phallo ea mali e ntle ke eona tlhoko ea mantlha ea ho lula u le mahlahahlaha hape u le mahlahahlaha mme e 'ngoe ea melemo e meholo ea Bhujangasana ke hore e thusa ho ntlafatsa phallo ea mali [7] . Ha u se u e-na le phallo ea mali e nepahetseng, lisele tsa 'mele oa hau li tla fuoa limatlafatsi tse lekaneng le oksijene. Ka mokhoa o ts'oanang, ho potoloha ha mali ho boetse ho thusa ho boloka tekano ea lihormone [8] .
3. E khothaletsa litho tsa mpa
Joalokaha ho boletsoe pejana, bhujangasana e thusa haholo batho ba nang le mathata a amanang le tšilo ea lijo. Poso e otlollang e thusa ho fa silila e bonolo ho litho tsa kahare mme e tla matlafatsa sistimi ea tšilo ea lijo hore e sebetse hantle [9] .
4. E Matlafatsa Mokokotlo
Cobra pose e sebetsa hantle ka ho o otlolla hantle mokokotlong, ho thusa haholo ho matlafatsa mokokotlo oa hau. E entsoe ka tsela ea hore mokokotlo oa hau o tlase le o kaholimo o otlolohe [10] .
Hlokomela : Haeba u na le bothata ba ho opeloa ke mokokotlo, ho kgothaletswa hore o buisane le ngaka ho etsa bonnete ba hore ho ikoetlisetsa yoga ena ho ke ke ha ba le khanyetso.
5. Thusa ho Laola Khatello ea Kelello le Mokhathala
Ho sebelisa bhujangasana ho fumanoe ho le molemo haholo ho phekoleng matšoao a khatello ea maikutlo joalo ka mokhathala, hlooho e bohloko le bofokoli [leshome le motso o mong] . Hammoho le seo, e ea sebetsa ho sebetsana le matšoao a khatello ea maikutlo hape, ho isa bohōleng bo itseng [12] .
Hlokomela : Haeba u kile ua migraine kapa ho hlobaela , nka maikutlo a setsebi.
6. E thoba Sciatica
Sciatica ke ho hatella kapa ho penya methapo ea methapo, e bakoang ke ho lemala kapa ho sithabela maikutlong, marameng kapa serope, lefu la tsoekere le ho lula nako e telele [13] . Bhujangasana ho bonts'itsoe hore e thusa ho kokobetsa bohloko bo bakoang ke boemo boo kaha bo thusa ho kokobetsa methapo [14] .
7. E kanna ea Tšoara Mathata a Phallo ea Nako ea ho Ilela khoeli
Joalokaha ho boletsoe ka holimo, bhujangasana ke mokhoa o atlehang oa yoga bakeng sa batho ba nang le mathata a mpeng hape le ona o sebetsana le mathata a ho ilela khoeli. Ho boleloa hore ho ikoetlisa khafetsa ho ka thusa ho lokisa mathata a sa tloaelehang a ho ilela khoeli [leshome le metso e mehlano] .
Melemo e meng ea bhujangasana pose (cobra pose) e tjena [16] :
- Phekolo ea batho ba nang le asma kaha e thusa ho nolofatsa matšoao
- E matlafatsa matsoho le mahetla
- E eketsa ho tenyetseha
- E ntlafatsa maikutlo
- E bula sefuba mme e thusa ho hlakola litemana tsa pelo le matšoafo
- E ntlafatsa tsoalo ea banna
- Lifeme le ho lla makoba
- E fokotsa ho satalla ha mokokotlo o tlase
Ka Tsebiso ea ho Qetela…
Bakhachane ba lokela ho qoba ho etsa yoga ka lebaka la khatello ea maikutlo mpeng. Bakeng sa seo, esita le batho ba nang le ts'ebetso kapa opereishene ea mpa kapa hernia le bona ba lokela ho e qoba. Kenyelletsa bhujangasana lenaneong la hau la yoga 'me u kotule melemo ea eona ea mantlha bakeng sa bophelo bo botle.
