Letsatsi la Lefatše la Ramatiki 2019: Molemo ka ho Fetisisa oa Yoga Bakeng sa Ramatiki

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Letsatsi la Lefatshe la Arthritis ke letsatsi la ho lemosa batho lefatsheng ka bophara le ketekwang selemo se seng le se seng ka la 12 Mphalane ho tloha ka 1996. Letsatsi lena le totobatsa mathata a tobaneng le batho ba nang le mefuta e fapaneng ya ramatiki e kang osteoarthritis, psoriatic arthritis, gout le ramatiki mme e letsetsa dingaka le litsebi tsa bophelo bo botle. ho hokahanya le batho bao ho ba fa ts'oaetso ea pele le kalafo.

Ramatiki ke lefu le ikemetseng le amang batho ba fetang limilione tse 180 India. Ramatiki e atile haholo ho basali ho feta banna ^[1] . Sehloohong sena, re tla tšohla kamoo yoga e ntlafatsang matšoao a ramatiki.

Yoga Le Ramatiki

Ha u ntse u tsofala, menyetla ea ho opeloa ke manonyeletso ea eketseha 'me u qala ho tšoaroa ke masapo a fokolang. Ho hloka boikoetliso le limatlafatsi tsa bohlokoa ho ka mpefatsa ramatiki. Yoga ke mofuta o motle oa boikoetliso bakeng sa ba nang le ramatiki hobane ke boikoetliso bo fokolang bo fokotsang bohloko ba ramatiki ka ho matlafatsa mesifa ea hau manonyellong, ka hona ho eketsa ho tenyetseha le ho boloka matla a masapo.

Phuputso e bontšitse hore yoga e ka thusa mefuta e fapaneng ea ramatiki mme e ka thusa ho theola bohloko bo kopaneng, ho fokotsa khatello ea maikutlo le tsitsipano, le ho ntlafatsa maemo a kopanetsoeng. ^[pedi] .

Phuputso e 'ngoe e phatlalalitsoeng ho restorative Neurology le Neuroscience e fumane hore ho ikoetlisa ka matla ka yoga ka libeke tse robeli ho ka fokotsa boima ba matšoao a mmele le a kelello ho bakuli ba ramatiki. ^[3] .

Yoga e Batla Ramatiki

1. Sebaka sa mohlabani (Virabhadrasana)

Yoga asana ena e ikemiselitse ho matlafatsa manonyeletso, ho eketsa phallo ea mali lethekeng, mahetleng, sebakeng sa popelo le maqaqailaneng. Poso ea mohlabani e boetse e na le thuso e matlafatsang ho matlafatsa matsoho, maoto le mokokotlo ^[4] .

Mokhoa oa ho etsa:

• Ema o otlolohile ka maoto a arohane 'me u otlolle leoto la hau le letona ka likhato tse 90 le leoto le letšehali ka likhato tse 15.
• Phahamisa matsoho ka bobeli ho ea bophahamong ba mahetla 'me letsoho la hao le shebile holimo.
• Koba lengole la hao le letona 'me u phefumolohe.

Hlokomela: Bakuli ba khatello e phahameng ea mali ba lokela ho qoba boemo bona.

2.Poso ea borokho (Setu Bandhasana)

Poso ena ea yoga e tla thusa ho matlafatsa mesifa ea lengole hape e thusa ba nang le lefu la ho fokola ha masapo, asthma, sinusitis le khatello e phahameng ea mali. Borokho bo khutsisa boko 'me bo fokotsa matšoenyeho le khatello ea maikutlo' meleng ^[5] .

Mokhoa oa ho etsa:

• Robala ka mokokotlo, 'me u mene mangole ebe u boloka letheka le le hole.
• Beha matsoho a hau pela 'mele ebe o phahamisa mokokotlo oa hau o ka tlase, oa bohareng le o kaholimo fatše ha o hula moea
• Tšoara boemo motsotso o le mong ho isa ho e 'meli' me u lokolle boemo ha u tsoa

3. Ponahalo ea Triangle (Trikonasana)

Triangle pose e matlafatsa mangole, maoto le maqaqailana. E boetse e thusa ho otlolla le ho bula mesifa, letheka, le mabotho, mahetla, mokokotlo le sefuba. Triangle pose e ka boela ea tlisa phomolo ho bohloko ba morao le sciatica ^[6] .

Mokhoa oa ho etsa:

• Ema o otlolohile 'me u arohane maoto a hao ka bophara.
• Tlolela leoto la hau le letona likhato tse 90 le leoto le letšehali ka likhato tse 15.
• Inhale le ho hema ka botebo 'me u lumelle letsoho le letšehali ho nyoloha moeeng' me le letona le theohele fatše.

Hlokomela:

1. Ho ikoetlisa ka mofuthu hoa hlokahala pele u qala yoga asana.

2. Butle butle 'me ka bonolo u tle u se ke oa theola botsitso.

4. Sefate sa lipalesa (Vrikshasana)

Sefate pose e etsa hore maoto a be matla, e ntlafatsa botsitso le ho matlafatsa letheka. E boetse e tlisa teka-tekano le tekano kelellong ea hau mme e thusa ho ntlafatsa mohopolo ^[7] .

Mokhoa oa ho etsa:

• Ema o otlolohile ka matsoho lehlakoreng la 'mele.
• Koba lengole la hao le letona 'me u le behe seropeng sa hao sa leqele. Bohato ba leoto bo lokela ho beoa ka thata.
• Nka phefumoloho e matla 'me u phahamise matsoho holim'a hlooho ea hau' me u tlise liatla tsa hau hammoho.
• Exhale 'me u lokolle matsoho le maoto.

5. Katoloso ea katse (Marjariasana)

Katse e otlolla yoga e matlafatsa manonyeletso le mahetla, e tlisa ho tenyetseha mokokotlong, e ntlafatsa tšilo ea lijo, e phomotsa kelello, hape e ntlafatsa tsamaiso ea mali ^[8] .

Mokhoa oa ho etsa:

• Khumama ka sebopeho sa tafole hore matsoho le maoto a thehe maoto a tafole.
• Etsa hore matsoho a hau a otlolohe 'me liatla li pate fatše.
• Sheba hantle pele mme o hule moea ha o ntse o phahamisa seledu mme o sekamisetsa hlooho ya hao morao.
• Exhale 'me u lokolle boemo ba hau.

6. Cobra pose (Bhujangasana)

Bohloko ba Cobra bo kokobetsa bohloko bo ka morao ba mokokotlo, bo otlolla mokokotlo, bo thibela khatello ea maikutlo le mokhathala, bo hlasimolla litho ka mpeng le ho kokobetsa sciatica ^[9] .

Mokhoa oa ho etsa:

• Robala ka mpeng 'me u behe phatla ea hao fatše' me maoto a hao a robale fatše.
• Hona joale, exhale le ho phahamisa 'mele oa hau o kaholimo - hlooho, sefuba, mokokotlo le noka.
• Boloka matsoho a hau a otlolohile fatše 'me u phefumolohe butle-butle.

Hlokomela: Se ke oa etsa sena haeba u na le kotsi ea letsoho kapa kotsi ea mokokotlo.

7. Setopo sa setopo (Savasana)

Poso ena ea yoga e fokotsa matšoao a ramatiki, ho tšoenyeha, ho hlobaela le khatello ea mali. E boetse e lokisa lisele le lisele, e ntša khatello ea maikutlo mme ea u nchafatsa ^[10] .

Mokhoa oa ho etsa:

• Thetsa ka mokokotlo ebe u koala mahlo.
• Boloka maoto a hau a arohane 'me u behe matsoho haufi le' ona, o hasane hanyane hanyane le mmele.
• Butlefatsa 'mele oa hau' me u phefumolohe butle le butle metsotso e 10 ho isa ho e 20.

1. [1]Akhter, E., Bilal, S., & Haque, U. (2011). Ho ata ha ramatiki India le Pakistan: tlhahlobo.Rheumatology international, 31 (7), 849-855.
2. [pedi]Haaz, S., & Bartlett, S. J. (2011). Yoga bakeng sa ramatiki: tlhahlobo ea scoping.Likliniki tsa mafu a mafura a Amerika Leboea, 37 (1), 33-46.
3. [3]Phello ea ho kenella hoa 'mele oa kelello ho' mele ho lits'oants'o tsa ts'oaetso le khatello ea maikutlo ho bakuli ba mafolofolo ba ramatiki: Teko e laoloang ka mokhoa o hlophisitsoeng.
4. [4]Cheung, C., Wyman, J. F., Bronas, U., McCarthy, T., Rudser, K., & Mathiason, M. A. (2017). Ho laola manonyeletso a mangole ka yoga kapa ho ikoetlisa / ho matlafatsa mananeo a boikoetliso ho batho ba baholo: mofofisi oa teko ea liteko tse laoloang. Rheumatology machabeng, 37 (3), 389-398. doi: 10.1007 / s00296-016-3620-2
5. [5]Kelley, K. K., Aaron, D., Hynds, K., Machado, E., & Wolff, M. (2014). Litholoana tsa lenaneo la kalafo la yoga ho taolo ea poso, ho tsamaea le lebelo la ho tsamaea ho batho ba baholo ba lulang sechabeng. Tlaleho ea meriana e meng le e tlatselletsang (New York, NY), 20 (12), 949-954. doi: 10.1089 / acm.2014.0156
6. [6]Mokhoakhoa, M. M., Jeannot, E., & Trewhela, A. (2015). Katleho ea yoga ea Iyengar ho phekola bohloko ba mokokotlo (morao le molala): Tlhahlobo e hlophisitsoeng. Koranta ea machabeng ea yoga, 8 (1), 3–14. doi: 10.4103 / 0973-6131.146046
7. [7]Yu, S. S., Wang, M. Y., Samarawickrame, S., Hashish, R., Kazadi, L., Greendale, G. A., & Salem, G. J. (2012). Litlhoko tsa 'mele tsa sefate (vriksasana) le tekano ea leoto le le leng (utthita hasta padangusthasana) li etsoa ke batho ba baholo: tlhahlobo ea biomechanical. Meriana e tlatselletsang le e fapaneng e thehiloeng bopaking: eCAM, 2012, 971896. doi: 10.1155 / 2012/971896
8. [8]Badsha, Humeira & Chhabra, Vishwas & Leibman, Cathy & Mofti, Ayman & Kong, Kelly. (2009). Melemo ea yoga bakeng sa ramatiki ea lefu la masapo: Litholoana tsa lenaneo la pele la libeke tse 8. Rheumatology machabeng. 29. 1417-21. 10.1007 / s00296-009-0871-1.
9. [9]Bhandari, R & Singh, Vijay. (2008). Pampiri ea Patlisiso e mabapi le 'Phello ea Pokello ea Yogic ho Ramatiki ea Ramatiki'. Maindia J Biomechanics. Khatiso e Khethehileng (NCBM 7-8 Hlakubele 2009).
10. [10]Kiecolt-Glaser, J. K., Christian, L., Preston, H., Houts, C. R., Malarkey, W. B., Emery, C. F., & Glaser, R. (2010). Ho imeloa kelellong, ho ruruha le boikoetliso ba yoga. Meriana ea Psychosomatic, 72 (2), 113-121. 10.1097 / PSY.0b013e3181cb9377 (Lebitso la Mocha):

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