Ranar Yoga Ta Duniya Ta 2019: Yoga 10 Yana Neman Cire Fatar Ciki

Mafi Kyawun Sunaye Ga Yara

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Ranar Haifuwa:

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Rashin motsa jiki da salon rayuwa, tare da wasu dalilai daban daban suna taimakawa wajen cigaban kitse a jikinka, musamman a jikin ciki. Kamar yadda wani sabon binciken ya yi, an gano cewa yawan kitse a cikin ciki ana daukar shi mai cutarwa fiye da kiba. Ana ɗaukan mai mai taurin kai wanda ba shi da sauƙi a kawar da shi.

Nazarin ya nuna cewa kitse na ciki na iya kara barazanar kamuwa da cutar sikari ta biyu, cututtukan zuciya, bugun jini, hawan jini har ma da cutar kansa. Gwajin yoga ya tabbatar hanya ce mai tasiri don rasa wannan ƙarin mai a jikin tumbinku. Yoga yana da iko don rage nauyi musamman daga wasu sassan jiki kuma ana ɗaukar sa a matsayin hanya mafi inganci don rage mai cikin ^[1] .

Game da Ranar Duniya ta Yoga, 2019, bari mu san ingancin yoga guda 10 waɗanda zasu iya taimaka muku rasa kitse mai ciki.

Yoga Yana Sanadin Rashin Fatarar Ciki

1. Bhujangasana ko kumfa

Matsakaicin suna yana da suna kamar yadda yake kama da kumurci kafin harinsa. Matsayi ne wanda galibi ake ba da shawara ga mutanen da ke fama da cututtukan numfashi. Yana taimaka wajan sanya ƙarfin ƙarfin kuma yana cire kitse mai ciki. Hakanan yana sanya jiki na sama sassauƙa ^[biyu] .

Mataki 1: Kwanta a kan ciki ka riƙe ƙafafunka kusa da yatsun kafa a ƙasa. Mataki na 2: Sanya tafin hannunka a gefen kafaɗarka ka bar goshin ya tsaya a ƙasa.

Mataki na 3: Sha iska sosai kuma ka ɗaga kan ka zuwa yankin sojojin ruwa. Gwada ganin rufin.

Mataki na 4: Kula da matsayin har zuwa dakika 60. Sha iska da shaƙar iska sosai.

Mataki 5: Ku dawo kan matsayin sa na asali yayin fitar da rai sosai.

Mataki 6: Maimaita aikin sau 3-5.

2. Tadasana ko tsauni

Matsayi mai dumi, wannan yoga asana yana da tasiri wajen rage ƙiba mai ciki. Yana inganta zirga-zirgar jini, ta hakan yana taimakawa jikinka kona wannan kitse mai yawa ^[3] .

yin burodi soda da lemo don fuska

Mataki 1: Tsaya a ƙafafunku kuma yada sheqa.

Mataki 2: Dole ne baya ya zama madaidaiciya kuma hannayen dole su kasance a kowane gefen jiki.

Mataki na 3: Yi dogon numfashi ka shimfiɗa kashin baya.

Mataki na 4: Iseaga dabino sama da kan kai.

Mataki 5: Iftaga ƙafafunku kuma ku tsaya a kan yatsunku.

Mataki 6: Yi haka sau 10.

3. Uttasana ko gaban tsaye lanƙwasa

Wannan yanayin zai taimaka matse ciki kuma zaku lanƙwasa gaba ta inda zai taimaka rage tumbi. Forcearfin da aka bayar akan ciki yana taimakawa wajen kawar da kitse mai mahimmanci ^[4] .

Mataki 1: Rike duwawun ka madaidaici ka ja dogon numfashi yayin da kake daga hannunka.

Mataki 2: Sunkuyar da kai yayin da kake fitar da numfashi ka isa ƙasa da hannunka.

Mataki na 3: Duk da yake kuna taɓa ƙasa ku riƙe tafin ku.

Mataki na 4: Har ila yau, taɓa yatsun kafa da ƙafafun kafa.

Mataki 5: Kasance a matsayin na minti ɗaya tare da shigar ciki ciki.

Mataki 6: Daga baya, yi numfashi ka dawo matsayin tsaye.

Mataki 7: Maimaita wannan sau 10.

4. Paschimottanasana ko zaune a gaban lanƙwasa

Wannan yanayin yana motsa tsakiyar plexus na hasken rana (jijiyoyi na tsarin jin kai a ramin ciki) kuma ta haka yana taimakawa sautin kumburin ciki. Baya ga wannan, yoga asana yana da amfani don kula da rikicewar narkewar abinci kuma ^[5] .

man kastrol ga gashi

Mataki 1: Zauna tsaye tare da miƙe ƙafafunku gaba.

Mataki 2: Ci gaba da kashin bayan ka tsaye, sha iska kuma ka miqa hannayenka sama da kanka ba tare da lankwasa gwiwar gwiwar ka ba.

Mataki na 3: A hankali a sunkuye ka taba ƙafafunka.

Mataki na 4: Numfashi a ciki ka riƙe tumbin ka a ciki kuma ka yi ƙoƙarin riƙe matsayin na sakan 60-90.

Mataki 5: Riƙe kanku ƙasa a ƙasa ku yi waje.

Mataki 6: Maimaita wannan sau 10.

5. Naukasaan ko jirgin ruwa

Daya daga cikin tasirin yoga mai tasiri don kawar da kitse mai ciki, jirgin ruwan yana sanya kwanyar cikin ku kuma yana taimakawa sautin ku ^[6] .

Mataki 1: Zauna tare da miƙe ƙafafunka gaba.

Mataki 2: Rike duwawun ka a tsaye.

Mataki na 3: Yi dogon numfashi a ciki ka fitar da numfashi, yayin ɗaga kai, kirji, da ƙafafunka daga ƙasa.

Mataki na 4: Riƙe matsayin na sakan 30-60, yayin numfashi na al'ada.

kawar da gashin fuska ta dabi'a

Mataki 5: Shaƙa, sannan kuma yin numfashi mai zurfi, ka huta a hankali ka dawo matsayinka na farko.

Mataki 6: Maimaita wannan sau 10.

6. Pavanamuktasana ko sanyaya iska

Daya daga cikin mafi kyawun yoga yana haifar da maƙarƙashiya da gas, sauƙaƙewar iska yana yin adalci ga sunan sa. Mafi dacewa don lalata farin ciki da rage gas, taimakon mai amfani yana ƙarfafa hanji, ƙaramin hanji, da ciki. Tun da gwiwoyinku suna yin matsin lamba a kan cikin ku, matsayin zai iya taimakawa wajen haɓaka ƙona kitse na ciki ^[7] .

Mataki 1: Kwanta kwance a bayanku tare da miƙe ƙafafun biyu miƙe a gabanka.

Mataki 2: Sannu a hankali kawo gwiwa na dama zuwa cikin kirjinka ka rike da hannu biyu na numfashi 20 (minti 2).

Mataki na 3: Bayan an gama, canza zuwa wancan gefe.

Mataki na 4: Maimaita wannan aƙalla sau 7-10, yayin barin tazarar dakika 15.

7. Dhanurasana ko baka

Hakanan ana kiran sa azaman baka, yana taimakawa sautin kumburin ciki da kuma taimakawa shimfida ciki, baya, cinya, hannuwa da kirji. Yin aiki na yau da kullun na iya taimaka maka yadda ya kamata cikin asarar mai, saboda yana amfani da matsin lamba mai kyau akan tsokar ab ^[6] .

Mataki 1: Kwanta kwance kan ciki.

Mataki 2: Raaga ƙafafunku baya kuma ɗauki hannayenku a bayan kunnuwanku.

Mataki na 3: Yanzu kama yatsun hannunka da hannunka.

Mataki na 4: Goyi bayan nauyin jikinka da cikinka.

Mataki 5: Yayin da kake shaƙar iska sosai, yi ƙoƙarin ɗaga gwiwoyin ka sama.

Mataki 6: Riƙe hali na tsawon dakika 15 zuwa 30, yayin numfashi kullum.

Mataki 7: Exhale da hankali shakatawa, shimfidawa jikinka.

8. Chaturanga dandasana ko low plank

Yayin aiwatar da wannan yanayin, da gaske kuna juya jikinku zuwa katako. Yana taimakawa ƙarfafa da sautin ƙwanƙwasa, hannaye, ƙwayoyin ciki, cibiya, da ƙananan baya, don haka kawar da kitsen da ba a so wanda aka ajiye a jikin ciki ^[7] .

Mataki 1: Kwanta kwance a kasa.

Mataki 2: Sannu a hankali ka daga kanka a kan hannayenka da yatsun kafa, kana shaka a hankali.

Mataki na 3: Yayin fitar da iska, sai ka saukar da jikinka zuwa rabin abin turawa, don hannayen sama su yi daidai da bene.

Mataki na 4: Gwada riƙe matsayin don sakan 10-15.

9. Pranayama

Wani nau'i na motsa jiki na numfashi, jerin motsa jiki na numfashi na iya taimaka wa tsokar ab a cikin ku.

Mataki 1: Zauna a cikin wurin magarya tare da dagowa a miƙe.

Mataki 2: Numfashi daga cikin ciki kuma fitar da numfashi a hankali.

Mataki na 3: Maimaita daga 15-20 sau.

10. Surya namaskar ko gaisuwar rana

Yin wannan aikin zai taimaka kusan kowane sashin jikinku. Akwai surkoki daban-daban goma sha biyu a cikin surya namaskar wadanda suka hada da yawan gaba da baya, wanda zai iya taimakawa wajen rage wannan karin mai a kusa da cikinka ^[8] .

na halitta gashi shirya ga bushe gashi

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2. [biyu]Mueller, D. (2002). Yoga far. ACSMS Kiwan Lafiya J, 6 (1), 18-24.
3. [3]Zerf, M., Atouti, N., & Ben, F. A. (2017). Kiba na ciki da haɗin gwiwarsu tare da jiki duka: rarraba kitse da haɗuwa. Batun ɗaliban makarantar sakandaren maza na Algeria. Ilimin halin ɗaliban ɗalibai, 21 (3), 146-151.
4. [4]Gailey, J. A. (2015). Canza gilashin kallon: Fatakwar mata ta hanyar jima'i ta hanyar yarda da jiki.Fat jima'i: Sabbin hanyoyi a ka'idar da gwagwarmaya, 51-66.
5. [5]Stanley, J. (2017). Kowane Jiki Yoga: Bar Goro da Tsoro, Matsa kan Mat, Kaunaci Jikinka. Ma'aikacin Bugawa.
6. [6]Swartz, JM, & Wright, YL (2015) .Hikimar kwayoyin halittar jiki a cikin al'ada, lokacin haihuwa, da premenopause: Yadda za a daidaita estrogen, progesterone, testosterone, hormone girma ya warkar da insulin, adrenals, thyroid ya rasa kitsen ciki (Vol. 7) . Lulu. Com.
7. [7]Tate, A. (2016). Iyengar Yoga don Uwa: Canjin Koyarwa a cikin Yanayin Ilmantarwa Na Zamani. Sabon Jagora don Koyarwa da Ilmantarwa, 2016 (147), 97-106.
8. [8]Kiecolt-Glaser, J. K., Christian, L., Preston, H., Houts, C. R., Malarkey, W. B., Emery, C. F., & Glaser, R. (2010). Danniya, kumburi, da aikin yoga. Magungunan ilimin sihiri, 72 (2), 113.
9. [9]Lee, J. A., Kim, J. W., & Kim, D. Y. (2012). Hanyoyin motsa jiki na yoga akan sinadarin adiponectin da cututtukan cututtukan rayuwa a cikin mata masu fama da ƙyamar mace bayan aure. Menopause, 19 (3), 296-301.
10. [10]Cramer, H., Thoms, M. S., Anheyer, D., Lauche, R., & Dobos, G. (2016). Yoga a cikin mata masu kiba na ciki - gwajin da ba a samu ba.Dutsuts Ärzteblatt International, 113 (39), 645.

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Aiko Min Da Imel Nuna A Shafin