Uhlose Ukunciphisa Izinkinga Zakho Zomzimba
Uma uke wazibonela izimpawu ze-IBS ukuphazamisa , uyazi ukuthi igesi, ukubhuka, ukuqotshwa, nokuhuda akuyona into ejabulisayo yokubhekana nayo. Uyazi nokuthi uzozama noma yini ukuphatha izimpawu zakho.
Izindaba ezinhle, i-yoga ibonakala iyindlela elula yokusiza ukuphatha izimpawu ngokwemvelo , kanti ngenkathi ingafanele ibhekwe njengokwelashwa kwe-IBS, ngokuqinisekile akulimazi ukuzama i-yoga poses ehloselwe ukusiza izimpawu ze-IBS. Ukuze uqale ekhaya, zama lokhu okulandelayo okuyisishiyagalolunye we-yoga.
I-Alternate Knee to Nose Pose
Uma uzwa gassy, hit phansi for the knee elinye kuya ekhaleni pose, okuyinto, ngokusho Katrina Love Senn, i-International Yoga Teacher kanye nomlobi, uyaziwa nangokuthi umoya-relieving pose. "Kuyasiza ekunciphiseni igesi nokuqhaqhabalaza, futhi kuqinisa futhi kuhlaziya imisipha yomzimba," usho kanje.
Ngenhlanhla, kuyisenzo esilula futhi esitholakalayo cishe wonke umuntu. Themba emuva ngemuva kombhede wakho, imilenze yakho inwetshiwe. Dweba amadolo akho ngakwesokudla esifubeni sakho, bese usebenzisa izingalo zakho ukuze uyisondele eduze komzimba wakho. Thatha umoya ojulile lapha ngaphambi kokukhulula umlenze wakho phansi bese uphinda ngaphesheya. Gcwalisa umlenze ngamunye kuya kwezinhlanu.
Isikebhe Sesikebhe
Ukushaya i -bloat ejwayelekile kakhulu ne-IBS, umkhumbi wonke ungakusiza. "Lokhu kuyasiza kusiza umgogodla wakho, ukukhipha nokuqinisa isisu," kusho u-Alex Samet, uthisha we-Yoga obhalisiwe onguchwepheshe we-vinyasa yoga. "Lokhu kuyisimo esiphelele sokuqeda isidumbu esiswini."
Uma ungajwayelekile nge-pose, i-Samet inikeza lezi zinyathelo zokusetha ngokufanele:
- Hlala ubude ngamadolo akho egobile, izinyawo zakho zihlala phansi phansi. Dwala emuva bese ushintsha isisindo sakho ukuze ulinganise "emahlalweni akho", uphakamise izinyawo zakho phansi njengoba wenza.
- Letha izintende zezandla zakho emaceleni emathangeni akho, uphakamise futhi uvule ngesifuba sakho. Phonsa izithanga zakho ezintendeni zezandla zakho ukuze uphakame kancane.
- Ukudlala nge-balance yakho, ulethe izingalo zakho eceleni komzimba wakho kule pose. Uma uzithola ugoqa nge-back your back (ukuzingela phambili), buyela esimweni sokuqala.
- Ukuze usebenze ngokwengeziwe kubhalansi yakho, gcina imilenze yakho ndawonye futhi kancane kancane uqale ukuwaqondisa. Qinisekisa ukuthi awuyikukhiya amadolo akho. Uma ungakwazi ukuqondisa imilenze yakho ngaphandle kokulahlekelwa ibhalansi yakho, ungakhathazeki-gcina amadolo akhokile
Philisa ngokujulile njengoba ubamba umlomo, ugxile ekugcineni isisu sakho sithinteka. Bamba isikhathi eside ngangokunokwenzeka nge-posture enhle nokulinganisela, bese ukhulula izinyawo zakho phansi. Phinda izikhathi ezintathu kuya kwezihlanu.
Knees to Chest Pose
Amadolo esifuba esifubeni, eyaziwa nangokuthi "tuck pose," kungenye indlela enhle uma uzizwa uvinjelwe noma uhlaselwa. "Leli phunga elithokozisayo lihlose indawo yesisu kanye nezitho zokugaya ukudla. Ivumela ukuphulukiswa kwangaphakathi kwendawo yonke ye-tummy ngokukhuthaza uhlelo lwakho lokugaya ukuphumula nokukhululeka ngokugcwele," kusho uSenn.
Amanga aphakame ematheni akho, emuva kwakho phansi oxhumana naye phansi, intamo yakho ikhululekile. Bhonta ngamabili amadolo bese uwadonsa ekubhekeni esifubeni sakho, usebenzisa izandla zakho ukudonsa amadolo eduze komsoti wakho. Ngenkathi usukhululekile, thatha umoya ojulile, futhi njengoba usuke uphuma, qinisa isisu sakho bese udweba amahlombe akho emhlabathini, ugoqa ikhanda lakho emadolweni. Bamba inani lezintathu, bese ukhulula ikhanda lakho namahlombe emuva. Qhubeka ukulandelana izikhathi ezintathu kuya kwezihlanu.
I-Wide-Legged Forward Bend C
Uma ubhekene nobuhlungu begesi obuhlobene nokucindezeleka, uSamet ubonisa ukugoba okuphambili okunamandla njengendlela yokunciphisa ukucindezeleka ngenkathi "ucindezela isisu sakho ukusiza ukuhambisa izinto ndawonye."
Ukuze wenze lo msebenzi, yima ende ngezinyawo zakho ngokubanzi kunama-shoulder-distance, izinzwane zakho ezikhomba kancane ngaphandle. Lace iminwe yakho ndawonye ngemuva kwakho. Thatha umoya ojulile ukuze uzilungiselele, ngakho-ke njengoba usuke uphuma, hamba phambili kusuka ezinkalweni, udwebe izingalo zakho emva kwakho, usebenzisa ukunyakaza kwawo ukusiza ukuqondisa ikhanda lakho eduze kombhede.
Thatha ukuphefumula okumbalwa, uzama ukukhulula umzimba wakho eduze kombhede ngokukhipha konke, ngakho-ke uma usulungele ukukhulula i-pose, u-inhale, cindezela ngokusebenzisa amabhola ezinyaweni zakho, futhi njengo-Samet uthi, "zenzele ukuze ume . " Yisuse, bese uphinda usebenzise izikhathi ezimbili.
I-Cat-Cow Pose
Ukulandelana kwezinja zekati kuyinkambo okufanele ihlanganiswe cishe ngomsebenzi wokuzinakekela wonke umuntu. "Kwenziwe ndawonye, lezi zoga ezimbili zemizimba zihlaba massage ngaphakathi ohlelweni lokugaya futhi ikholomu yomgogodla, ukusiza nokusekela ukugaya okunempilo nokusebenza kahle," kusho uSenn. Ngakho-ke uma ubhekene nokuqotshwa okuhlobene ne-IBS, kungase kube yisikhathi sokushaya emgodini wenkambiso encane yenkomo.
Qala endaweni ephezulu yetafula ukuze uguqe ngamadolo nezandla zakho. Hlola ukuqinisekisa ukuthi izintende zezandla zakho zihambelana ngaphansi kwamahlombe akho, amadolo akho ngaphansi kwezintambo zakho. Uma uphahlazeka, bukela phezulu etafuleni, ucindezela ngezandla zakho uma uvula esifubeni sakho, ngesikhathi esifanayo ucindezela izinyathelo zakho phezulu, bese uveza amathambo akho. Le inkomo ikhona.
Esikhathini sakho esilandelayo, phuma emahlombe akho phambili, uphumule ikhanda phakathi kwezingalo zakho njengoba uvula isikhumba sakho ngaphansi, ngokusula ngempela ngokusebenzisa umgogodla wakho wonke. Lena ikati yokufaka.
Qhubeka ukushintshanisa phakathi kwenkomo kanye nekati nomunye nomunye umuntu ongena ngaphakathi. Yenza okungenani ukulandelana kwezintathu kuya kwezinhlanu.
Phakamisa ukuma
Uma unayo i- IBS-D , noma isifo sohudo, ukuma kwephasi kungase kube usizo. "Ukuhamba lapho isisu kuguqulwa khona kunciphisa isithumba ukuhamba futhi kukhuthaza ukumuncwa kwamanzi," kusho uSamet.
Kuyinto iningi elihamba phambili, ngakho-ke uma ungeke ukwazi ukwenza ukuma kwehlombe, zama ukulimala kalula, ngamadolo akho aguqulwe kulo lonke umsebenzi. I-Samet inikeza lezi zeluleko zokwenza umsebenzi ngokufanele:
- Themba ngemuva kwakho futhi uguqe amadolo, izinyawo zakho zihlala phansi phansi. Hamba ngomlenze imilenze yakho phezulu, noma uma uqala, phakamisa izinyawo zakho phansi ukuze imilenze yakho ephansi ihambisane nomhlabathi. Sebenzisa i-abs yakho ukuze uqhube i-pelvis yakho phezulu futhi uhambe phansi njengoba ubeka amadolo akho enhloko yakho. Sebenzisa izandla zakho uma udinga ukusiza ukuqondisa ukunyakaza.
- Letha izandla zakho emhlane wakho ophansi, ngeminwe yakho ikhomba phezulu, izingalo zakho ezingaphezulu kanye nezindwangu zithinta umhlabathi. Lapho ulandela, funa ukuphakamisa imilenze yakho (ndawonye, noma eyodwa ngesikhathi), ngakho-ke iyakhuliswa futhi ilandelwe emhlabathini. Thatha uchungechunge lokuphefumula okujulile, futhi lapho uhamba khona, zama ukuhambisa izintambo zakho eduze ukusekela emuva okuphansi njengoba uphakamisa imilenze yakho ephakeme kancane.
Uma usulungele ukukhulula i-pose, buyela ekulimeni noma ulalele kalula, ngezinyawo zakho zehla ngemuva kwekhanda lakho, bese uqaqa izinyathelo zakho kancane kancane, uvumele amadolo nezinyawo zakho zilandele.
I-Cobra Pose
"I-Cobra pose ihamba phambili ngaphesheya kwezingxenye zangaphakathi zomzimba, ukukhulula ukudliwa nokushiswa kwamathumbu emathunjini," kusho uSenn, engeza, "Kukhona nezinzuzo zomgogodla, kanye nemisipha yomzimba nesisu, ndawonye ukusiza ukukhuthaza ukugaya okunempilo. "
I-Cobra yinye indawo efinyelelekayo, efanelekayo kubantu abaningi. Themba esiswini sakho bese ubeka izintende zezandla zakho phansi, ngezansi, kodwa uhambisane nazo, amahlombe akho. Thatha umoya ojulile ngaphakathi, futhi njengoba uqhubezela ucindezela ngokusebenzisa izintende zezandla zakho bese usebenzisa imisipha yakho esemqoka ukuphakamisa amahlombe akho nesifuba kude phansi njengoba ubheke phambili. On exhale yakho, ukukhulula kancane, bese olandelayo ukufaka inhale, gxila the stretch njengoba uvuka phezulu. Umgomo lapha ukusebenzisa imisipha yakho esemqoka ukuqala nokujula ukunyakaza, kunokuthembela ezandleni zakho, esifubeni, noma emahlombe. Phinda izikhathi ezintathu kuya kwezihlanu.
Uhlezi nge-Twist Spinal Twist
Ngokusho kukaSamet, ukuhlala kwe-spinal twist (futhi ngempela, cishe noma iyiphi i-yoga ephikisayo), kusiza ukugqugquzela ukugeleza kwegazi, kunciphisa ukubhula, kanye nezinsiza ekugayeni. "Indlela engiyithandayo yokungena kule nkinga ukuqala endaweni ehlezi futhi uqhubekele emilenzeni ebhekene nezinkomo [ifake] ngokuletha idolo elifanele phezulu kwegceke langakwesobunxele, ngakho-ke izinyawo zakho ziyizintambo eziphikisanayo," usho kanje.
Uma imilenze yakho isendaweni ebhekene neenkomo, cindezela unyawo lwakho lokunene phansi emhlabathini ngaphandle kwethanga lakho lesobunxele ukuze amadolo akho angakwesokunene aphakame emhlabathini, bese ugoba i-elbow yakho yangakwesokunxele ngaphandle kwethanga lakho lesokudla, bese ubheka ngakwesokudla sakho ihlombe. Uma lesi sikhundla sizizwa sihle, bamba i-pose lapha.
Uma ufuna ukujulisa i-pose, uSamet uthi kufanele ulethe i-elbow yakho yesobunxele phezu kwedolo lakho langakwesokudla bese ugoqa ngesandla sakho sobunxele ngomlenze wakho wokunene. Letha isandla sakho sokunene ngemuva komzimba wakho bese ufinyelela nxazonke zakho ukuze uqonde isandla sakho sobunxele. Konke kuzwakala kunzima kakhulu, kodwa uma uzama, uzobona kulula kunalokho okuzwakalayo.
Ngomunye nomunye, vuka ngomlenze wakho ukuze uthole ubude, futhi ngokukhipha ngamunye, zama ukuphazamisa kancane uma ubheka phezu kwehlombe lakho lokunene. Qhubeka ukuphefumula okujulile kuya kwezinhlanu ngaphambi kokuba ukhulule kancane kancane uphinde usebenzise umsebenzi ohlangothini oluhlukile.
Isimo sezingane
Okokugcina, kodwa ngokuqinisekile hhayi okungenani, kuyisimo sezingane esimangalisayo . USenn uthinta lesi sikhundla sokuphumula njengomuntu okwandisa amandla ngokusebenzisa uhlelo lokugaya ukudla, ngokuyisisekelo unikeza usizo olujwayelekile kuzo zonke izimpawu zakho ze-IBS.
Vula phansi bese uhlala emuva ezithendeni zakho. Gcina amadolo akho ndawonye ngakho uma uncike phambili, amathanga akho anikezela ukusikhipha okuthandekayo kwezitho zakho zokugaya. Thatha umoya ojulile, futhi njengoba uphumelela, qhubeka phambili, ufinyelele izingalo zakho phezu kwekhanda lakho, uvele uphumule kwi-pose uma uzama ukuphinda uphinde usebenzise izinyathelo zakho. Thatha isikhathi eside, uphefumule kancane, futhi ngokukhipha konke, zama ukujula ukulula ngokwelula izandla zakho phambili lapho uhlezi ebunzini lakho phansi, uphinde uphinde uqhube umlenze. Hlala kule ndawo ngamasekhondi angu-30 kuya kwangu-60.
> Imithombo:
> Kuttner, L, et al. "Isivivinyo esingahleliwe se-yoga kubantu abasha abane-syndrome eyathukuthela." Ukucwaninga Nokuphathwa Kwezinhlungu. 2006: 217-223.
> Taneja, I., et al. "Ukwelashwa okuhambisana nokwelashwa okuvamile emathunjini-isifo esiyingozi kakhulu esilulayo: isifundo sokulawula okungahleliwe." I- Applied Physiology ne-Biofeedback 2004. 19: 33.