Ranar Arthritis ta Duniya ta 2019: Mafi Kyawun Yoga don Ciwon Cutar

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Ranar Arthritis ta Duniya ita ce ranar wayar da kan jama'a ta duniya da ake bikin kowace shekara a ranar 12 ga Oktoba tun 1996. Ranar tana nuna matsalolin da mutane ke fuskanta da nau'ikan cututtukan gabbai kamar osteoarthritis, cututtukan zuciya na psoriatic, gout da rheumatoid arthritis da kira ga likitoci da kwararrun kiwon lafiya don haɗawa da waɗancan mutane don ba su ganewar asali da magani.

Arthritis cuta ce ta kwayar cuta wacce ke shafar sama da mutane miliyan 180 a Indiya. Arthritis ta fi yawa ga mata fiye da maza ^[1] . A cikin wannan labarin, zamu tattauna yadda yoga ke inganta alamun cututtuka.

Yoga Kuma amosanin gabbai

Yayin da kuka tsufa, damar ciwon haɗin gwiwa yana ƙaruwa kuma kuna fara wahala daga kasusuwa marasa ƙarfi. Rashin motsa jiki da muhimman abubuwan gina jiki na iya ƙara amosanin gabbai. Yoga wani nau'i ne mai kyau na motsa jiki ga waɗanda ke fama da cututtukan zuciya saboda motsa jiki ne mai saurin tasiri wanda ke sauƙaƙa ciwon amosanin gabbai ta ƙarfafa ƙwayoyin ku a cikin haɗin gwiwa, don haka haɓaka sassauci da kiyaye ƙarfin ƙashi.

baking powder don amfanin fuska

Nazarin ya nuna cewa yoga na iya amfani da nau'o'in cututtukan zuciya kuma zai iya taimakawa rage haɗin gwiwa, rage damuwa da tashin hankali, da haɓaka sassauƙan haɗin gwiwa ^[biyu] .

Wani binciken da aka buga a cikin Magungunan Neurotology da Neuroscience sun gano cewa yin aikin yoga mai ƙarfi na makonni takwas na iya rage tsananin alamun alamun jiki da na ƙwaƙwalwa a cikin marasa lafiya na cututtukan zuciya na rheumatoid ^[3] .

Yoga Yana Ciwon Arthritis

1. Jarumi (Virabhadrasana)

Wannan yoga asana yana nufin karfafa gabobin, yana kara yaduwar jini zuwa kwatangwalo, kafadu, yankin mahaifa, da idon sawu. Matsayin jarumi yana da fa'ida sosai wajen ƙarfafa hannaye, ƙafafu, da ƙananan baya ^[4] .

Yadda za a yi:

• Tsaya madaidaiciya tare da kafafu ko'ina kuma juya ƙafarka ta dama ta waje da digiri 90 kuma kafar hagu a cikin digiri 15.
• Iftaga hannayenka duka biyu a gefe zuwa kafaɗa tare da tafin hannunka yana kallon sama.
• Tanƙwara gwiwa naka na dama ka numfasa.

Lura: Masu cutar hawan jini ya kamata su guji wannan yanayin.

2. Gadar Bridge (Setu Bandhasana)

Wannan yanayin yoga zai taimaka wajan karfafa gwiwa da kuma taimakawa ga masu fama da cutar sanyin kashi, asma, sinusitis, da hawan jini. Gadar tana kwantar da kwakwalwa kuma tana rage damuwa da damuwa a jiki ^[5] .

Yadda za a yi:

• Kwanta a bayan ka, ka ninka gwiwoyin ka sannan ka rike kwankwason ka daga nesa.
• Sanya hannayenka kusa da jiki kuma a hankali ɗaga baya, na baya, da na baya daga ƙasa lokacin da kake shaƙar iska
• Riƙe matsayi na minti ɗaya zuwa biyu kuma saki matsayin lokacin da ka fitar da iska

3. Bamuda uku (Trikonasana)

Matsakaici mai mahimmanci yana ƙarfafa gwiwoyi, ƙafafu, da idon kafa. Hakanan yana taimakawa wajen shimfidawa da buɗe ƙwanƙwasa, kwatangwalo, da gwaiwa, kafadu, kashin baya, da kirji. Matsakaicin triangle na iya kawo taimako daga ciwon baya da sciatica ^[6] .

Yadda za a yi:

• Tsaya madaidaiciya kuma raba ƙafafunku sosai.
• Juya ƙafarka ta dama digiri 90 da ƙafar hagu a cikin digiri 15.
• Shaƙar numfashi da fitar da numfashi da ƙwanƙwasa tare da ba hannun hagu damar zuwa sama kuma hannun dama yana saukowa zuwa bene.

Lura:

1. Motsa jiki mai dumi ya zama dole kafin fara wannan yoga asana.

2. Sannu a hankali kuma ka tanƙwara a hankali saboda kar ka rasa daidaituwa.

ganyen curry don sarrafa faduwar gashi

4. Bishiyar itace (Vrikshasana)

Bishiyar itace yana sanya ƙafafu ƙarfi, yana inganta daidaituwa da ƙarfafa kwatangwalo. Hakanan yana kawo daidaito da daidaituwa a zuciyar ka kuma yana taimakawa haɓaka natsuwa ^[7] .

Yadda za a yi:

• Tsaya kai tsaye tare da makamai kusa da gefen jiki.
• Lanƙwasa gwiwoyin dama ka sa shi a cinyar ka ta hagu. Yakamata a sanya tafin kafa sosai.
• Yi dogon numfashi ka ɗaga hannayenka bisa kanka ka haɗa tafin hannunka wuri ɗaya.
• Yi numfashi ka saki hannuwanka da kafafunka.

5. Tsinkayen Cat (Marjariasana)

Yarinyar da ke shimfida yoga yana ƙarfafa wuyan hannu da kafadu, yana kawo sassauƙa ga kashin baya, inganta narkewa, kwantar da hankali, da inganta yanayin jini ^[8] .

Yadda za a yi:

• Durƙusa a cikin siffar tebur don hannaye da ƙafa su zama ƙafafun teburin.
• Rike hannayenka madaidaici kuma dabino a kwance kasa.
• Duba madaidaiciya gaba ka shaka yayin da kake ɗaga goshinka ka karkata kanka baya.
• Exhale kuma saki matsayinka.

6. Cobra yana matsayin (Bhujangasana)

Ciwon maciji yana magance ciwon baya, yana shimfiɗa kashin baya, yana kawar da damuwa da gajiya, yana motsa gabbai a cikin ciki, kuma yana kwantar da sciatica ^[9] .

Yadda za a yi:

• Kwanta kwance aciki ka sanya goshinka a kasa kasa kafarka ta zama kasa.
• Yanzu, fitar da numfashi ka daga jikin ka na sama - kan ka, kirjin ka, bayan ka da duwawun ka.
• Sa hannayenka madaidaiciya a ƙasa kuma a hankali numfashi a ciki da waje.

Lura: Kada kuyi wannan yanayin idan kuna da raunin wuyan hannu ko rauni na baya.

7. Gawar kai (Savasana)

Wannan yoga yana rage alamun cututtukan arthritis, damuwa, rashin bacci, da hawan jini. Hakanan yana gyara kyallen takarda da sel, yana fitar da damuwa kuma yana sabunta ku ^[10] .

Yadda za a yi:

• Kwanciya kwance a bayan ka ka rufe idanunka.
• Kafa ƙafafunku biyu kuma sanya hannayenku a gefe, kaɗan yada baya ga jiki.
• Sannu a hankali ka sassauta jikinka ka hura a hankali a hankali na mintina 10 zuwa 20.

1. [1]Akhter, E., Bilal, S., & Haque, U. (2011). Yaduwar cututtukan zuciya a Indiya da Pakistan: nazari. Rheumatology na kasa da kasa, 31 (7), 849-855.
2. [biyu]Haaz, S., & Bartlett, S. J. (2011). Yoga don amosanin gabbai: nazari mai ban tsoro. Asibitocin cututtukan cututtuka na Arewacin Amurka, 37 (1), 33-46.
3. [3]Surabhi Gautam, Madhuri Tolahunase, Uma Kumar, Rima Dada .Yin amfani da hankali game da yoga game da alamomin cutar kumburi da rashin jin daɗi a cikin marasa lafiyar cututtukan Rheumatoid: Gwajin gwajin da aka ƙaddara.
4. [4]Cheung, C., Wyman, J. F., Bronas, U., McCarthy, T., Rudser, K., & Mathiason, M. A. (2017). Gudanar da osteoarthritis na gwiwa tare da yoga ko shirye-shiryen motsa jiki / ƙarfafa motsa jiki a cikin tsofaffi: matukin jirgi bazuwar gwajin gwaji. Rheumatology na duniya, 37 (3), 389-398. Doi: 10.1007 / s00296-016-3620-2
5. [5]Kelley, KK, Aaron, D., Hynds, K., Machado, E., & Wolff, M. (2014). Abubuwan da ke tattare da shirin yoga na warkewa akan kulawar bayan gida, motsi, da saurin tafiya a cikin tsofaffi mazaunan gari. Jaridar madadin da ƙarin magani (New York, NY), 20 (12), 949-954. Doi: 10.1089 / acm.2014.0156
6. [6]Crow, E. M., Jeannot, E., & Trewhela, A. (2015). Amfanin Iyengar yoga wajen magance ciwo na kashin baya (baya da wuya): Binciken na yau da kullun. Jaridar kasa da kasa ta 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). Bukatun jiki na itacen (vriksasana) da daidaita ƙafa ɗaya (utthita hasta padangusthasana) waɗanda tsofaffi suka gabatar: gwajin nazarin halittu. Arin tushen shaida da madadin magani: eCAM, 2012, 971896. doi: 10.1155 / 2012/971896
8. [8]Badsha, Humeira & Chhabra, Vishwas & Leibman, Cathy & Mofti, Ayman & Kong, Kelly. (2009). Fa'idodin yoga don cututtukan zuciya na rheumatoid: Sakamakon farko, tsararren shirin sati 8. Rheumatology na duniya. 29. 1417-21. 10.1007 / s00296-009-0871-1.
9. [9]Bhandari, R & Singh, Vijay. (2008). Takaddun Bincike akan 'Tasirin Yogic a kan Rheumatoid Arthritis'. Indiya J Biomechanics. Batun Musamman (NCBM 7-8 Maris 2009).
10. [10]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 kwakwalwa, 72 (2), 113-121. Doi: 10.1097 / PSY.0b013e3181cb9377

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