Yoga kwi osteochondrosis yomqolo wesibeleko: Ukuzilolonga, Izimo kunye neziphakamiso

ityala abantu osteochondrosis ngokufuthi bakhathazeka ingxolo ezindlebeni, intloko ebuhlungu, isicaphucaphu, isiyezi, ukugogeka entanyeni yakho nobuso. Ungaziva, abantu abenza umthambo ezithathwe yoga, ukuzama ukuphelisa uxinezeleko: Ingaba achazwe apha ajike intloko yakhe, tilting kuyo. Emva kwezi seshoni kabi ukuba ngaba ukwandisa ngokupheleleyo, okanye ubuncinane okuncitshiswe. Kweli nqaku siza kufunda indlela yoga Sisiza osteochondrosis.

Xa isifo elifanayo ukushukumiseka eliqingqiweyo amathambo, nemisipha ezimfutshane, izihlunu some. Khangela indlela mobile omqolo kunye nophuhliso kwezihlunu kunokuba indlela iyevakala: Bend kwi iingalo, neentende zicwangciswe ngaxeshanye ezindlebeni 15 intshi kubo. Zama ukufikelela kuqala sendlebe yasekunene entendeni efanelekileyo, ngoko ukuyitshintsha. Musa zithambekele intloko yakho, sebenzisa kuphela izihlunu entanyeni.

Self-isifo

Makhe sijonge iimpawu abangakwaziyo ngoyaba ukuba iqolo ephantsi ukubaleka. Ngoko ke, oko kufuneka yaziswe?

1. Ubuhlungu kuhlolwe apha emqaleni wakhe umva xa ngokuqhubekayo endaweni enye.
2. Ekupheleni kosuku kukho ihlaba, nto leyo enika kwi amagxa, eziva chronic fatigue, ubuhlungu kwindawo entanyeni.
3. izandla Cold, antsi kwi zomnwe, kunye nesiyezi. Xa ngokugoba imilenze abantu abafumana ubunzima.
4. Egramza amathambo xa uzama ukuba intloko yakho nangayiphi na indlela.
5. Xa zokuhlola yentamo ngokulula iziza, exuding okubuhlungu, ngokungathi kule ndawo wemba amawaka neenaliti.
6. Umzobo iintlungu kwindawo incakuba xa intloko axis.
7. Ukuba alale ngomqolo endaweni ethe tyaba, kukho vertigo kunye isicaphucaphu Ebongozwa, kodwa ukuba intloko kuvuswa ephakamileyo kancinci, iyalahleka ngokupheleleyo.
8. Unkenteza ezindlebeni, ngokulinganisela vertigo ilahlekile lula.
9. Kwakungathi buthuntu, iqaqamba iintlungu, kukufukuka intloko spine.
10. Ngentsasa of nzima ukuba zithambekele okanye vula intloko yakho icala.

Xa efumanise zokubonisa nangoko uye kwagqirha. Kulo mzekelo, uya kukwazi ukunceda Yoga xa osteochondrosis le thoracic.

ubuchule recovery Modern

Ngoko nangoko kubalulekile ikhankanya ukuba ubuchule mihla acetyiswayo nokuthintela kunye nonyango lwesi sifo, isicelo imisebenzi esisiseko yoga. Oksisayz, kollanetika, Pilates, Body flex, kukunaba - endaweni ethandwa, ezo ezijoliswe ukubuya kwezihlunu kunye nophuhliso ukuhamba. Systems umzimba, xa kuthatyathwa ಬಿಂದು uphawu, ngokuyintloko zijolise ekulungiseni imeko emzimbeni.

Ngoko ke, njani na yoga xa osteochondrosis ye empontshwa? Ofundisayo inika fundo imithambo kumaqela kwezihlunu ngamnye ngexesha elinye ngaphandle kokuchaphazela umbuzo lo moya engqondweni. Kufuneka kuqatshelwe ukuba ubuchule ngasentla nayo ngempumelelo ekubuyiseleni corset kwezihlunu, babuyele luthambe kunye nokushukumisa nemisipha, ngaloo ndlela kwimeko yawo, esi sifo nangoku gqwa ukhumbuza.

Yoga xa empontshwa osteochondrosis okanye ezinye ngohlobo lwayo - yinto ukulungiswa ngokomoya, ukuzichaza ebonakalayo esi sicwangciso. Isifo kwenzeka notyeshelo intshukumo lwamandla okwenzeka ngaphakathi emzimbeni wakho. Amagama, iingcamango, izenzo kungenise impiliso okanye impilo.

Ukongeza, xa izenzo utshintsho msebenzi, imikhwa, intetho, isondlo kunye neemveliso unyango. Izinto ezibangela osteoarthritis kwi yoga kuthiwa ukunyelisa, ubuxoki, koko, ukusetyenziswa-ntsholongwane, utywala.

Yoga in osteochondrosis spinal

Yenza imithambo yokuphefumla kunye neentlungu asanas ngokukhululeka, lulekani spasm, kangangexesha elithile ukuze ukubuyisela ukushukumiseka. Ukuze ufumane iziphumo ezintle, kufuneka utshintshe imikhwa ukutya, amagama, iingcinga. Yoga Kungokuphucula ngoko kuyimfuneko ukusebenzisa amandla ukuze ukusombulula ingxabano phakathi komzimba wenyama kwaye nangokomoya.

Ekuqaleni, le mithambo lwenziwa ukusuka kwindawo ekuhlaleni kunye imilenze yakho bawela. Buyela kufuneka igcinwe ngqo. Ukuba le indawo kunzima ukuhlala, oko sibekwe phantsi ngeempundu le ncwadi, bar.

umoya

Kuthathela uphefumla yoga kunye osteochondrosis wesibeleko (okanye naluphi na uhlobo wayo). Basezela ngokusebenzisa impumlo. Isifuba nesisu kwi zithambe Tsalani iingqameko uwukhuphe. Alternation of ixesha kunye nenani umoya kwaye iqala inkqubo ukulungiswa kunye nokubuyiselwa:

• eyilwayo ezintathu uphefumlela ngaphakathi, uwukhuphe omnye;
• inani elibukhali umoya iingxelo ezintathu siphefumla ogudileyo kunene;
• uvale ikhala ekunene ngomnwe wakho, uze wenze Ukuphefumla ngokukhawuleza ngokusebenzisa kwicala lasekhohlo umzuzu, ngoko ukutshintsha ezandleni zawo;
• umoya epheleleyo phakathi esiswini athathe uphefumle, ngoko ke ityesi, ngaphantsi collarbone, kabini logama nje ukusezela siphefumla kwicala umva.

asanas

Ngexesha i exacerbation kuya kukunceda kwakhona ukuba yoga in osteochondrosis. Uqheliso lomsebenzi kule meko kufuneka kuphela ukwenza kakhulu kancinane, ukuba urhulumente ukuba zimbi. Musa ukulibala ukuphefumla kakuhle.

1. Tshekisa intloko yakho emagxeni ekhohlo, ndoya ekunene, ngaloo kukunaba izihlunu entanyeni.
2. Vula intloko yakhe ekunene, nqumama imizuzwana 10, ngoko ajike ngasekhohlo, Bamba imizuzwana 10. Goba phantsi intloko, isilevu, ezama ukufumana ukuxinezeleka jugular, ndokha ndihlale, bamlandela zaprokinte intloko emva, bahlale.
3. Ziphakamisele kuyo izandla zakho, jika ngasekunene umzimba Tsalani, aseleyo - uwukhuphe.
4. Ozibiyele intloko yakhe ekunene, ndoya ekhohlo.
5. Yenza asana "kati". Ukuze wenze oku, yima ngazitho zine, ngobunono kwinqugwala umva yakho. Zaprokinte ubuyele umva ngokungathi uzama ukufumana isithsaba ezimpundu. Emva koko uthathe i aphambuke kwelinye icala: tyhala ukuya isilevu esifubeni, arhoxe osesiswini kume ngasemva, ngathi ikati. Ukuzilolonga kwenziwa ngokucothayo kakhulu.
6. Tsala phezu kwentloko wezandla zakhe, uwatwabulule phezulu isithsaba, uya kufumana bulukwe njani kwalapho.
7. Yima ngeenyawo zakho, izandla, phakamisa ngaphezu kwentloko yakhe. Kwayama le siphefumla ukuya umlenze wasekunene, ngoxa ezama ukufikelela unyawo, buyela kuwo umoya endaweni yaso yesiqhelo. Koko uwukhuphe Wayitsala umlenze ekhohlo. Gcina ngqo yakho. Ukuzilolonga enze kwimizuzu emi-2.
8. Yenza umthambo "Cobra". Ukuze wenze oku, lala isisu sakho, wabeka izandla zakhe macala esifubeni sakhe. Phakamisa phezu umoya ezingalweni zakhe, wawa umva intloko yakhe. Gcina iingalo zakho tye. Ukuphefumla ngokukhululekileyo, isifuba ivulwa. Indawo igcinwa imizuzwana 20.

Kubalulekile ukuphawula ukuba yoga osteochondrosis kubandakanya ukuphulaphula rhoqo iimvakalelo zakho - kufuneka kubekho ntlungu elibukhali, kunye komhlaba kanye ufunxa bathi izihlunu yaqala ukufumana umthwalo ngokupheleleyo.

ukudla

Ukuba izicwangciso ngoncedo yoga ukuba bahlukane izifo, kuyimfuneko ukwenza utshintsho kwisidlo sakho. Yitya ukutya ngaphezulu zezityalo. Wenicotine, utywala, kwisigcinakaliso kunye nemithi ndibanike konke konke. Konke osele efumaniwe ngenxa iimveliso zokwenza ukutyiwa ngabantu akafanelanga: iziqhamo zifakwa kunye nemifuno, ayi, ukutya eyakhiwe.

Musani ukudla izolo kaThixo izitya ngapha isuphu. Funda ukupheka ukutya ezininzi kangaka, wobeka phi na kudliwa ngexesha elinye. Nditsho iti kuma iiyure ezimbalwa, ngenxa kuba ityhefu.

Yoga ne osteochondrosis wesibeleko kunceda ukubuyisela ukushukumiseka yomqolo, ukomeleza amajoni omzimba, iphuhlisa bhetyebhetye. Kulo mzekelo, isondlo esifanelekileyo ngephanyazo usebenze ilizwi. Ukongeza, ukubatshabalalisa iingcinga otshabalalisayo mazwi aya kukunceda ukuseka ngokuvisisana nehlabathi kunye nokugcina impilo.

Musa ukulibala ukuba osteochondrosis ngcono ekuqaleni usebenzise zonke imisebenzi efanayo nezinyangayo. Abanalo uvimba unyango kunye umqolo imvukelo ngokungqongqo. Ngoncedo kubo uya kukuphelisa intlungu entanyeni intloko ebuhlungu, unako ukubuyisela kwezihlunu kwaye ukuphelisa uxinezeleko. Emva ukubuyiselwa Kucetyiswa ukuba uqale sele yoga.

ngenxa

Yoga in osteochondrosis ukufikelela ezi ziphumo zilandelayo:

• kuphucula luthambe kwemisipha;
• ukugeleza kwegazi eqhelekileyo, nto leyo eyenza kube lula ukuba zithumele izondlo kwicandelo ezonakeleyo;
• luphelele yokuma;
• ukushukumiseka okuqhelekileyo amathambo, ukuphelisa ithuba ukubana phantsi komthwalo;
• umnqonqo eziyingxaki angasolula, ukuba intlala kunciphisa uxinezeleko, uphambuke ezintethweni senzela;
• amalungu ukutya ebuyiselweyo kwaye akwazi intervertebral.

Izimo

Yoga in osteochondrosis kulungile kuba nga makazibandakanye nangaliphi na ixesha, kungajongwanga budala nenqanaba fitness mntu. Ngenxa yoko, phantse zonke ungakwenza oko nge osteochondrosis.

Futhi ekugcineni ...

Akukho izihlandlo ezingaphezu kwama-3 ngeveki ukwenza umthambo ukuba uluphumelele uvavanyo kwexesha, kukuphelisa ukukhathazeka, buyisela ukusebenza oluchanekileyo lomqolo. Amava incasa yobomi! Abaninzi baye bakwazi ukuvavanya ngokwakho buqu iziphumo zengqesho, waza wathi ntle kwiintlungu ngonaphakade.