The Ins and Outs ea Yoga le Scoliosis

Litaba

• Hobaneng ha yoga e le molemo bakeng sa scoliosis
• Otlolla le ho matlafatsa mahlakore a mmele
• Fokotsa bohloko le ho satalla
• Boloka kapa ho ntlafatsa boemo ba mokokotlo
• Melemo e ka bang teng ea yoga bakeng sa scoliosis
• Ho hlahisa yoga
• Tseba mofuta oa hau oa scoliosis
• Qala ka ho phefumoloha hantle
• Amohela hore mehato e ka fapana ka mahlakore a letona le a leqeleng
• Otlolla kapa o matlafatse moo ho hlokahalang
• Tlola pose, boemo bofe kapa bofe
• Fa morupeli lihlooho
• Ho ikoetlisetsa yoga ka scoliosis
• Yoga e hlahisa scoliosis
• Mesebetsi e meng e otlollang ea scoliosis
• Sebelisa li-bolsters, li-roller kapa lisebelisoa tse ling ho otlolla
• Itloaetse boemo ba hau
• Leka bonolo ho sotha mokokotlo le ho kobeha ka lehlakore
• Matlafatsa mokokotlo oa hau
• Sebetsa ho leka-lekana, eseng ho lekana
• Malebela a litsebi mabapi le ho qala

Ha ba batla litsela tsa ho sebetsana le scoliosis, batho ba bangata ba fetohela ho ikoetlisa. Mofuta o mong oa motsamao o fumaneng balateli ba bangata sechabeng sa scoliosis ke yoga.

Scoliosis, e bakang mokokotlo o ka lehlakoreng la mokokotlo, hangata e amahanngoa le bana le bacha, empa batho ba lilemo tsohle ba na le bothata bona. Mme mokokotlo, joalo ka 'mele eohle ea rona, o ka fetoha ha nako e ntse e tsamaea.

Ho ikoetlisa, joalo ka tloaelo ea yoga, ke mofuta o mong oa kalafo eo ngaka ea hau e ka e khothalletsang ho u thusa ho sebetsana le liphephetso le bohloko bo tsamaeang le scoliosis.

Seo se boletse, ho na le lintho tse ling tseo u lokelang ho li nahana pele o ka latela tatellano ea yoga. Malebela le mekhoa ea ho u qala.

Hobaneng ha yoga e le molemo bakeng sa scoliosis

Yoga e ka thusa haholo ba nang le scoliosis, haholoholo ha ba fuoa ho fetoha ha maemo le botsitso ba mantlha bo hlokahalang ho etsa yoga e le hantle, ho latela Sami Ahmed, DPT, setsebi sa 'mele ho The Centers for Advanced Orthopedics.

Otlolla le ho matlafatsa mahlakore a mmele

Ha a ikoetlisa ka yoga, Ahmed o re likarolo tsa 'mele li otlolohile,' me ba bang ba qobelloa ho etsa konteraka ka ho etsa mekhoa e fapaneng ea motsamao e hlokang ho ts'oaroa ka mokhoa o tsitsitseng. Hangata sena se fella ka ho eketseha ha mokokotlo oa mokokotlo oa thoracic.

Fokotsa bohloko le ho satalla

"Ha re sheba mokokotlo, haholo bakeng sa ba nang le scoliosis, re nahana ka mehopolo e 'meli mabapi le botsitso ba eona: sebopeho le ho koaloa ka matla," ho bolela Ahmed.

Ka ho matlafatsa ho koaloa ha matla, ho entsoeng ka mesifa le lisele tse hokahanyang tse bolokang lesapo la mokokotlo ka tsela e nepahetseng, Ahmed o re hangata o bona ho fokotseha ha bohloko le ntlafatso mosebetsing ka kakaretso.

Ho ikoetlisa, joalo ka yoga, ho ka thusa ho matlafatsa ho boloka mokokotlo o sa nke lehlakore kapa ho ntlafatsa tatellano ea kakaretso.

Boloka kapa ho ntlafatsa boemo ba mokokotlo

Ha e le hantle, phuputso e 'ngoe ea bakuli ba 25 ba nang le scoliosis e fumane hore ba entseng Side Plank pose ba bone ntlafatso mokhoeng oa mantlha oa scoliotic ea mokokotlo (o lekantsoeng joalo ka lehlakore la Cobb).

Ho bontša ntlafatso, bankakarolo ba ikoetlisitse yoga ka metsotsoana e 90, ka karolelano ea matsatsi a 6 ka beke, nako e fetang likhoeli tse 6.

Melemo e ka bang teng ea yoga bakeng sa scoliosis

• otlolla libaka tse tiisitsoeng ke ho kobeha hoa mokokotlo
• matlafatsa libaka tse fokolang tse anngoeng ke boemo ba mokokotlo
• matlafatsa mantlha ka kakaretso
• tsamaiso ea bohloko
• ntlafatsa tsamaiso le fetoha le maemo
• boloka kapa ho ntlafatsa boemo ba mokokotlo

Ho hlahisa yoga

Tseba mofuta oa hau oa scoliosis

Haeba u thahasella ho leka yoga ho fokotsa bohloko le ho lokisa sekhahla sa hau, Elise Browning Miller, mosuoe ea phahameng ea netefalitsoeng oa Iyengar yoga (CIYT) ea nang le MA boithabisong ba kalafo, o re o hloka ho utloisisa pele hore na scoliosis ea hau ke eng.

O re: "Ka mantsoe a mang, ba hloka ho nahana hore na mothinya oa bona o tloha kae ka morao mme ba utloisise le ho potoloha hobane ha ba sa tsebe sekhahla sa bona, ba ke ke ba utloisisa ho etsa mekhoa ea ho lokisa mothinya," o re. .

Qala ka ho phefumoloha hantle

Ha Miller a sebetsa le baithuti ba nang le scoliosis, o qala ka ho tsepamisa maikutlo ho phefumoloha ha yoga ka mokhoa o bonolo oa ho tlisa phefumoloho libakeng tse petelitsoeng, moo ho hema ho leng kotsing.

O eketsa ka ho re: "Haeba ho na le bothata ba ho loma ka lehlakoreng kapa mahlakoreng a mokokotlo moo scoliosis e tsamaeang ka lehlakoreng le leng le ho potoloha, joale ho otlolla sebaka seo ho ka imolla bohloko."

Miller o re: "Mokhoa ona o lokela ho kenyelletsa ho fokotsa bohloko hammoho le ho lokisa scoliosis." Leha ho le joalo, o bontša hore ntho ea bohlokoahali ke ho fokotsa bohloko kapa ho se utloise bohloko le ho boloka mothinya o se ke oa mpefala, o ka etsoang ka mokhoa o nepahetseng oa yoga.

Amohela hore mehato e ka fapana ka mahlakore a letona le a leqeleng

Jenni Tarma, setsebi sa bongaka sa Yoga Medicine®, o re ha o sebelisa yoga ho thusa ho sebetsana le scoliosis, o lokela ho hopola hore kabo ea tsitsipano meleng e haufi e se e sa lekana ka lebaka la ho kobeha ha mokokotlo.

O re: "Haholo-holo, lisele tse lehlakoreng la concave li khuts'oane ebile li tiile, athe tse ka lehlakoreng la convex li maemong a telele, 'me mohlomong li fokola."

Otlolla kapa o matlafatse moo ho hlokahalang

Ha e le hantle, Tarma o re sepheo ke ho theha botsitso le ho leka ho etsa lintho hore li lumellane le:

• e shebileng ho otlolla lehlakoreng la concave kapa le khutsufalitsoeng
• ho matlafatsa lehlakoreng le khonang kapa le lelefalitsoeng

Tlola pose, boemo bofe kapa bofe

O boetse o hopotsa baithuti hore kaha ho kanna ha ba le mefokolo ea bohlokoa ka ho sisinyeha ha mefuta, o lokela ho ikutloa o phutholohile hape o le matla a ho tlola maemo a sa khoneheng kapa a sa hlahiseng letho. Kamehla ho bohlokoa ho sebetsa ka bokhoni ba hau.

Fa morupeli lihlooho

Ho tloaelehile hore barupeli ba potolohe nakong ea sehlopha sa yoga mme ba etse liphetoho ho boemo ba motho.

Tarma o re: "Ha ho hlokahale hore liphetoho tse etsoang litlelase li tlohe tafoleng, empa kannete ke khothaletsa ho tsebisa morupeli lintlha tse tobileng pele ho tlelase le ho ba tsebisa ka botlalo haeba u sa rate ho fetohela efe kapa efe." lebaka. ”

Ho ikoetlisetsa yoga ka scoliosis

Mabapi le mokhoa oa yoga, Miller o khetha Iyengar hobane e shebile ho hokahanya le ho matlafatsa tlhokomeliso ea ka morao ho naha, le ho fetoha le maemo.

"Ke mokhoa oa kalafo, hape, ho tseba likelello ke senotlolo sa sistimi ena (ho thuisa ka liketso) moo u lulang u le maemong a malelele ho lekanya scoliosis ea hau," oa eketsa.

Yoga e hlahisa scoliosis

Yoga e bolela hore Miller o khothaletsa scoliosis ho kenyelletsa:

• Sekhahla sa Pele sa Pele (Ardha Uttanasana)
• Ntja e shebileng tlase (Adho Mukha Svanasna) e nang le lebanta le potileng lemati bakeng sa ho ts'oaroa le ho lelefatsa mokokotlo
• Kotsi ea Tsie (Salabhasana)
• Borokho ba Borokho (Setu Bandha)
• Lehlakore le lehlakoreng (Vasisthasana)
• Lehlakoreng le otlolohileng ka leoto (Anantasana)
• Thaba ea Thaba (Tadasana)

Mesebetsi e meng e otlollang ea scoliosis

Sebelisa li-bolsters, li-roller kapa lisebelisoa tse ling ho otlolla

Miller o eketsa ka hore ho buloa ka morao ho ts'ehetsoeng, joalo ka ho robala holim'a sekoahelo, le ho phefumoloha ho lokisa, joalo ka ho robala ka lehlakoreng la hau moo ntlha ea scoliosis curve e leng teng, e ka ba molemo. E bula phefumoloho mme e lokisa mothinya.

Itloaetse boemo ba hau

Tlhokomeliso ea morao-rao le eona ke ea bohlokoa, mme Miller o re o e ruta lipakeng tsa maemo a emeng, joalo ka Mountain pose.

Leka bonolo ho sotha mokokotlo le ho kobeha ka lehlakore

Metsamao e bonolo joalo ka ho potoloha ha lesapo la mokokotlo le ho koba lehlakore le eona e ka thusa haholo ho sebetsana le ho se leka-lekane. Leha ho le joalo, Tarma e re ka lebaka la asymmetry, mekhatlo ena e tla ba phephetso e kholo ka lehlakoreng le leng ho feta le leng.

“Morero ke ho koetlisa motsamao o betere le ho sebetsa ka lehlakoreng le fokolang. Mohlala, haeba ho sotha ka ho le letona ho thata haholo, ke lona lehlakore leo re neng re tla tsepamisa maikutlo ho lona, ​​"o re. U ka sotha le ho khumama ka lehlakore ka setulo se bonolo, ekaba fatše kapa setulong.

Matlafatsa mokokotlo oa hau

Seo se boletse, Tarma e bonts'a hore bonyane mosebetsi o mong o lokela ho ba mafolofolo, ho bolelang hore o sebelisa mesifa ea mantlha le ea morao ho etsa motsamao, ho fapana le ho sebelisa matsoho kapa matsoho ho itšireletsa boemong boo. Oa eketsa: "Liphetho tsa nako e telele li hloka ho matlafatsoa ka mafolofolo ho fetisetsa mokokotlo boemong bo sa jeleng paate."

Sebetsa ho leka-lekana, eseng ho lekana

Le ha ho leka-lekana ho phethahetseng ho kanna ha se fihlellehe kapa hona ho hlokahala, Tarma e re ho e sebeletsa ho ka thusa ho fokotsa mathata le ho ntlafatsa ts'ebetso ea kakaretso.

Malebela a litsebi mabapi le ho qala

• Fumana thuto ea lekunutu. Ha a qala ka yoga, Tamra o khothaletsa linako tsa lekunutu le morupeli ea nang le tsebo pele a nka karolo lihlopheng tsa sechaba. Tarma o re: "Morupeli ea koetlisitsoeng ka nepo a ka thusa ho khetholla maqhubu a mokokotlo le maqhubu a mokokotlo, ho fana ka lithupelo tse nepahetseng tsa kalafo, le ho fana ka tataiso ka mekhoa ea ho e fetola lihlopheng tsa sechaba."
• Itloaetse letsatsi le leng le le leng. Miller o re boikoetliso ba letsatsi le letsatsi ke ba bohlokoa, leha e le ka nako e khuts'oane feela. O re: "Ka ho itloaetsa ho etsa lintho tsa letsatsi le letsatsi, o ka ruta le ho ngola 'mele ho fumana li-symmetry tse ngata ho tsoa' meleng o sa lekanyetsoang."
• Qoba ho fetoha kapa ho baka lintho tse utloisang bohloko. Keletso ea Ahmed? Ho bohlale ho qoba maemo a yoga a bakang bohloko ho feta boemo ba 2 ka sekhahla sa 1 ho isa ho 10. O re: "Ka kakaretso, ke fumane hore li-inversion poses li baka bohloko bo boholo ka lebaka la khatello ea mokokotlo oa mokokotlo." .
• Sebetsa ka har'a maemo a hau a ho feto-fetoha le ho sisinyeha. O boetse o khothaletsa ho qoba ho beha khatello ea maikutlo maemong a ho fetoha ha 'mele oa hau, haholo bakeng sa ba qalang. U lokela hape ho fokotsa litebello life kapa life mabapi le hore na pose e lokela ho ikutloa joang. "Ha nako e ntse e tsamaea le ho ikoetlisa, motho e mong le e mong a ka ntlafatsa ts'ebetso ea bona ea yoga," ho bolela Ahmed.