I-arthritis yigama elivamile elichaza ukuvuvukala kwamajoyina, okungabangela ubuhlungu, ukuqina, nokuvuvukala. Kunezinhlobo eziningi ze-arthritis kodwa izinhlobo ezimbili ezivame kakhulu i- osteoarthritis ne- rheumatoid arthritis .
E-osteoarthritis, ukunganaki emalungeni kubangelwa ukuwohloka kokusebenzisa isikhathi eside; loluhlobo lwe-arthritis luvamile kubantu asebekhulile nalabo abenza imisebenzi ephindaphindiwe.
I-arthritis ye-rheumatoid iyisifo esizimele lapho isimiso somzimba sokuzivikela somzimba sihlasele izibilini ezihlanganisa amalunga. Kungathinta abantu banoma yimuphi ubudala. Nakuba izimbangela, ukonakala, kanye nokwelashwa kuyahluka kakhulu, zonke izinhlobo ze-arthritis zibhekwa zingapheli ngakho iziguli kufanele zithole izindlela zokuphila nezimpawu zazo.
Izinzuzo ze-Yoga kubantu abane-Arthritis
Amalungu amaningi e-arthritic azuza ngokuzivocavoca umzimba okuvamile, okungahle kunciphise ubuhlungu futhi kuthuthukise ukuhamba. I-Yoga iyisinqumo esihle kakhulu kusukela ngaphezu kwezinzuzo zayo ezingokwenyama kugcizelela ukusebenza nomzimba wakho njengoba iveza yona kunoma yiluphi usuku olunikeziwe ngaphandle kokwahlulela. I-Yoga nayo iyanciphisa ukucindezeleka, ikhuthaza ukuzola kwengqondo, futhi ifundisa abafundi abakwazi ukubhekana namasu, njengokuphefumula, okungabasiza ukuba baphathe ubuhlungu nokucindezeleka. Ucwaningo olwanyatheliswa kuyi -Journal of Rheumatology ngo-Ephreli 2015 lwathola ukuthi abahlanganyeli abenza i-yoga ngaphezu kwamasonto ayisishiyagalombili babonisa ukuthuthukiswa okuphawulekayo emazingeni abo obuhlungu, ukuguquguquka kwempilo, kanye nempilo yengqondo.
Indlela Yokuqala Ukwenza Yoga Uma Unesifo Se-Arthritis
Into yokuqala okufanele uyenze ihlangana nodokotela wakho ukuqinisekisa ukuthi i-yoga iyahambisana nesimo sakho ngoba i-arthritis ingathinta amalunga ngezindlela ezahlukene. UDkt Steffany Moonaz, umqeqeshi we-yoga oqeqeshwe kanye nomunye wabalobi besifundo esilandelwa ngenhla, weluleka abaqalekisi ngokuzama ukuqala umkhuba we-yoga uqobo.
"Uma kunokwenzeka, fundela isifundo somuntu siqu nesoga therapist ongakwazi ukunikeza uhlelo oluzimele ngezidingo zakho kanye nokulinganiselwa kwakho," kusho uDkt. Moonaz. Inhlangano kaMoonaz, i-Yoga ye-Arthritis, iyisisetshenziswa esihle kakhulu sokuthola othisha abaqeqeshiwe ngokukhethekile. Uma amakilasi azimele angenayo inketho, isigaba somusa sabaqalayo siyindawo enhle yokuqala. Shayela ama-studio e-yoga endaweni yangakini ngaphambi kwesikhathi, chaza i-arthritis yakho, futhi ucele ulwazi mayelana nootitshala babo. Kunezindlela eziningi ezahlukene ze-yoga nezinhlobo zokufundisa othisha abaqeqeshwayo bobuchwepheshe be-yoga bahluka kakhulu. Udinga ukuthola uthisha onolwazi okwanele ukukunikeza ukuguqulwa uma kunesidingo. Izikhungo eziphezulu ezinikeza i-yoga yinye indawo yokuphenya kusukela i-osteoarthritis ivame kakhulu kubantu asebekhulile.
UDkt. Moonaz uphinde ukhombise ukuthi amakilasi e-yoga ngaphambi kokubeletha angenye indlela ngoba abumnene, azobe ezwela izinkinga ezihlangene, futhi anikeze ukunakekelwa ngabanye. Uma uhlela ukuzama isigaba sabadala noma isigaba sokubeletha kodwa ungakhuli asebekhulile, qiniseka ukuthi uthintane nothisha esikhathini esithile ukuze uqiniseke ukuthi uzizwa ekhululekile ukuba nawe ekilasini.
Abaningi othisha bazobe bengenakho ukusiza lapho uchaza izizathu zakho zokufuna ukuya khona. Uma ungakaze wenze i-yoga ngaphambili, buyekeza iseluleko sami ukuthi ungaqala kanjani ukwenza i-yoga. Yize uzodinga ukuba ukhethe kakhulu lapho ukhetha amakilasi, kukhona ulwazi lapho mayelana nezimo eziyisisekelo, imishini, kanye nokuziphatha okuzokusiza uzizwe ukhululekile uma uqala.
Uhlobo Luni Lwe-Yoga?
Uma ungatholi uthisha one-arthritis isipiliyoni, ungaphelelwa ithemba. Izitayela ezilandelayo ze-yoga zigcizelela ukuvuselelwa nokuzivumelanisa, futhi ziqeqesha othisha babo ukuba basebenze ngezimo ezihlukahlukene zomzimba. Uma ungena ekilasini, khumbula ukuthi i-yoga iphathelene nokulalela umzimba wakho siqu.
Uthisha omuhle ngeke alindele ukuthi wenze noma yini engacabangi kahle. Hamba kancane futhi uzinike imvume yokuyeka noma yikuphi ukungena noma ukunyakaza okubangela ubuhlungu.
- Sihlalo we-yoga wenza i-yoga ifinyeleleke kubantu abangakwazi ukuma isikhathi eside noma behla emathini.
- I-yoga yamanzi iyamangalisa abantu abanezinhlungu zomzimba. Hlola i-YMCA yangasese noma i-pool yomphakathi.
- I-Viniyoga ihloswe ukuba iguquke, ivumelanise umkhuba ohambisana nesimo somuntu ngamunye, ngisho nasesimweni sokuhlelwa kweqembu.
- I-yoga Iyengar iphayona ukusetshenziswa kwezasesiteji ukusekela umzimba ekutholeni induduzo ku-poses ngenkathi igcina ukulungiswa okuhle. Othisha be-Iyengar baqeqeshwe kahle kakhulu ekuthumeni futhi bafaka ukuguqulwa.
- I-Anusara iyindlela yokukhetha abantu abahamba phambili abafuna ukwenza umkhuba osebenzayo. Ukukhuthazwa ngezindlela ze-Iyengar, othisha base-Anusara baqeqeshwe kakhulu ekuqondaneni nasekuzivumelaneni.
- I-Integral, iKripalu no-Sivananda yizo zonke izindlela ezinomusa ezifanele ukuqala abafundi futhi zizokuvumela ukuba wenze izinto ngokuhamba kwakho.
Umthombo
Moonaz SH, uBingham III CO, Wissow L, Bartlett SJ. I-Yoga ku-Sedentary abadala abane-Arthritis: Imiphumela ye-Trimatic Pragmatic Trial Trial. I-Journal of Rheumatology . 2015; 42 (7): 1194-1202.