Ama-Yoga umzimba angasiza ukunciphisa ubuhlungu be-carpal tunnel syndrome (i-CTS). Ucwaningo olwanyatheliswa kuyi- Journal of the American Medical Association ngo-1998 lwaphetha ngokuthi abahlanganyeli abenza i-yoga ngaphezu kwesonto lesishiyagalombili babonisa ngcono emzimbeni wabo uma kuqhathaniswa nalabo abangenzanga i-yoga. I-yoga poses igcizelelwe kulolu cwaningo lugxile ekuvuleni, ekuweleni, nasekuqiniseni amalunga omzimba ophezulu. I-yoga regimen kuhlanganise nalezi zinhlobo zezinkinga, futhi ukugwema ukuthi yiziphi izindawo ezingcindezela kakhulu ezandleni, zingase zinikeze usizo kuma-CTS abagulayo. Kumele kuqashelwe ukuthi ayikho i-yoga engabangela ukwelapha i-CTS nokuthi udokotela wakho kufanele abonisane ngaphambi kokuzama ukwelashwa okusha.
Ukuphakama lapho isisindo somzimba esiphezulu siphumula emagqumeni kufanele sigwenywe noma sishintshwe. Lokhu kufaka phakathi Ukuhlaselwa Kwezinja Eziphansi, Iplanki, kanye Nama-Balance amaningi ase-Arm.
Ukuguqulwa kufaka hlangana nokwenza i-pose ngeenhlanzi ezivaliweko kunamahlombe asendlini, njengoba lokhu kunciphisa ukucindezelwa kwama-wrists. Ukuze ugweme ukubeka isisindo kuma-wrists, ungazama i-Downward Dog ne-forearms flat phansi, njengoba kuboniswe lapha ku-Dolphin.
Thuthukisa Ukukhokha Kwakho
Ukuthuthukiswa okujwayelekile kokuthunyelwe kuzokusiza ugweme ukucindezeleka okubangela i-CTS. I-Mountain Pose - I-Tadasana yindawo enhle yokuqala, njengoba yenza ukuqonda ngemigqa yemvelo yomgogodla nokuma okuhle, okungahunyushwa emisebenzini yansuku zonke njengokuhlala edeskini.
Sula ama-Wrists
I-Anjali Mudra, noma indawo yokuthandaza, isilula esihle samagundane ngoba inani lokucindezela lilawulwa kalula. Uma ungakwazi ukushintsha ngokugcwele izikhali ngaphandle kobuhlungu, zama ukuthatha indawo yomthandazo ngemuva kwakho. Lokhu kubizwa ngokuthi i-Reverse Namaste noma Umthandazo Weyimfihlo.
Vula Amahlombe
Izikhundla zengalo ku-Cow Face Pose - I-Gomukhasana ne-Eagle Pose - i-Garudasana, engenziwa endaweni ehlezi, izonikeza ihlombe elihle kumahlombe aqinile avezwe ngamahora asetshenziselwa ikhibhodi yekhompyutha.
Emuva emuva
Ama-backbend angasiza ekuphikeleni ukuthambekela okuqhubekayo okuzokwenziwa abasebenzi bedesksi. Ibhuloho elisekelwayo liyi-backbend enhle, emnene. I-yogis ezithuthukisiwe zingase zizame ukuphakama komgqomo - i-Dhanurasana (efanekiselwe), i-backbend egcwele engapheli ukucindezela emagqumeni njenge Wheel Full, okufanele igwenywe.
Sula Edeskini Yakho
Ukuthatha ikhefu kulo lonke usuku lomsebenzi ukwenza lolu chungechunge lwe-yoga olululwe edeskini lakho kuyindlela enhle yokugwema ukulimala okuphindaphindiwe kokucindezeleka. Lezi zinciphisa ukunciphisa nokunciphisa ukungezwani okwakhiwe (bangakwenzela ukukhiqiza ngokwengeziwe).
Umthombo:
> Garfinkel MS, Singhal A, Katz WA, Allan DA, Reshertar R, Schumacher HR Jr. Ukungenelela kwe-Yoga okusekelwe kwe-carpal tunnel syndrome: ukuhlolwa okungahleliwe. I-JAMA. 1998 ngo-Nov 11; 280 (18): 1601-3.