Yoga Asanas ga masu ciwon sukari

Da yawa ba sa fahimtar alaƙar da ke tsakanin yoga da ciwon suga. Don fahimtar wannan, kuna buƙatar sanin sanadin cutar. Wani mutum yana rashin lafiya tare da shi saboda yanayin aikinsa ya lalace, kuma jiki baya iya samarda isasshen insulin. Haɓakawar farko na cutar ga marasa lafiya da yawa asymptomatic kuma pathology ne kawai za'a iya ganowa a mataki na biyu.

Hanyoyin meditative suna taimakawa rage cutar da cutar ta haifar, daidaita yanayin ƙwayar hanta da hanta. Daga ra'ayi na masana kimiyyar kuuroscient, ciwon sukari cin zarafi ne game da aiki da ruwa.

Darasi

Yi la'akari da motsa jiki mafi inganci waɗanda ke taimakawa tare da nau'in ciwon sukari na 2:

Tasirin Lafiya

Yoga yana da amfani ba kawai ga marasa lafiya da masu ciwon sukari ba, har ma ga mutane masu lafiya, saboda yana da tasirin da ke biyo baya a jiki:

• yana sa tsokoki na jiki su zama sassauƙa da na roba,
• yana haɓaka nauyi, yana haɓaka metabolism,
• yana sanya baya baya da karfi da kuma matakin da yake a ciki,
• yana karfafa kasusuwa
• normalizes aikin ƙwayar gastrointestinal, tsarin tafiyar jini, yana rage karfin jini da matakin sukari,
• yana haɓaka maida hankali a halin yanzu, yana rage damuwa saboda karɓar cortisol daga jiki - hormone damuwa,
• yana haɓaka matakin mallakar jiki da sanannu - akwai lokuta idan masu sana'a suka gano kyautar tsinkayen hasashe, clairvoyance,
• taimaka wajen cire wasu nau'in jin zafi
• Yana cika jiki da tsananin ƙarfi da ƙarfi,
• yana taimaka wa samun zama tare da mutane sosai.

Yi la'akari da waken masara mai albarka

1. Zauna a kan shimfiɗa tare da kafaffun kafaɗa, jawo safa zuwa gare ku. Dole idanunmu a rufe. Karkatar da yankin ƙaya, saka dabino na dama a cinyar ƙafar hagu, ka mayar da hankali kan hagu. Ya kamata a sami ɗan ƙaramin wuri sama da gindi.
2. Saita kanka kamar a cikin aikin da ya gabata. Yanzu, kuna buƙatar tanƙwara da ƙafarku ta dama, saka hip a hannun hagu. Tare da diddigin gwiwarka ta dama, dole ne ka isa don cinya ta hagu daga waje. Sanya hannunka a bayan ka, jingina gare su. Yi gangara, jikin ya ragu kamar yadda zai yiwu. Zauna a kan diddige tare da madaidaiciya baya, shafa damtsunku, sanya su a ƙananan ciki, tanƙwara ƙasa har gaban goshin ya taɓa ƙasa, shakata tsokoki na ciki.
3. Zauna a kan gwiwowi, shimfida dabbobinku akan tabar, tanƙwara zuwa kashin kashin ta hanyar digiri 45, zuwa farfajiya. Exhale sharply “ha”. Riƙe hannuwanku ku taɓa kafet da goshin ku. Riƙe numfashinku, madaidaita hannuwanku. Tsaya matsayin farawa ta hanyar jawo ciki a ciki, diaphragm yakamata ya kasance kusa da huhu yadda zai yiwu. Maimaita motsa jiki sau 10.
4. Yi kama da aikin da ya gabata - an shimfida ƙafafu, safa a kanka, makamai a bangarorin biyu. Endirƙira bisa, tattara ƙafafunku. Abun ciki a cikin wannan matsayi ya kamata ya kasance a kan kwatangwalo, ƙananan baya kuma ya zama zagaye.
5. Sanya ƙafarku kafada kafada kuma tanƙwara. Lean saboda ciki ya taɓa kwatangwalo, shiga cikin tafin hannayen, a lankwashe kafafu da ƙarfi, yakamata a saukar da ƙashin ƙugu, gwiyoyin gwiwowi suna taɓa ƙafafu, ciki, lokacin da aka yi shi daidai, ana matsewa akan kwatangwalo.

Yi kowane motsa jiki kowace rana, da safe a kan komai a ciki. Mafi qarancin lokacin kowane asana shine 30 seconds, matsakaicin shine minti biyu.

Bada motsa jiki

Motsa jiki na T2DM:

1. Zauna a tsaye, shugaban kan bene, ba hana shan numfashin ku ba. Aauki exhaari sosai. Dole ne ku fitar da iska daga cikinku. Kalli tsawon numfashin. A cikin wannan aikin, yana tsawan lokaci fiye da jan hankali.
2. Numfasa zurfi, gaji da karfi. Juya kan ka, kalli kawun ka, ya kamata a matse shi a kirji. Riƙe numfashin ku, kiyaye yawan motsin cikin ku. Youraga kai da zuci a cikin iska. Maimaita aikin aƙalla sau 5-8.
3. Sha ruwa, shimfiɗa kanka sama, exhale, juya jiki. Inhaling - shimfiɗa, da shayarwa - karkatarwa.
4. Miƙe hannuwanku a bayanku. Chest shimfiɗa gaba, sannan kuma ɗan dan baya. Ku jefar da kan ku, yana murɗa wuyan ku. Maimaita sau 5-8 hanyoyin motsa jiki.
5. Ka kwanta a bayan ka kuma yarda da fifikon gwiwowi, ka juyar da kanka har kambi ya kai ga hawa, ka sa sheqa a gaba. Kula da kirji, ya kamata ya bude gaba daya.

Tukwici & Dabaru

Bayan 'yan guidelinesan ka'idoji na gaba ɗaya don taimaka maka ka fara aiki tare:

1. Gudanar da azuzuwan ƙarƙashin kulawar ƙwararren malami wanda ya ƙware da ƙayyadaddun ciwon sukari. Bi shawara, bi shawarwarin kocin.
2. Fara karamin - daga mintina 15-20, a hankali yana ƙara minti 1-2. Saboda haka jiki zai yi sauri amfani da jiki don aiki kuma ba za ku sami jin daɗi ba bayan motsa jiki.
3. Idan ka yanke shawarar koyan darussan da kanka, tare da taimakon darussan bidiyo, da farko tuntuɓi likitanku.
4. Bi daidaitaccen abinci tare da ƙarancin glycemic index.
5. Masana sun ba da shawarar yin horo kowace rana, da kuma maimaita motsa jiki na numfashi kowace rana.
6. Kawar da abinci mai yawa a cikin cholesterol da kitse na dabbobi.
7. Shirya ranar azumi ta hanyar cin salads da rashin cin abincin dare bayan awanni 19.
8. Takeauki 3 grams na turmeric kafin kowane abinci, amma ba fiye da sau uku a rana.
9. Ka daina shan sigari da barasa.
10. Idan kuna jin sha'awar gama motsawa a baya - gajarta tsawon lokacin kuma sauya aikin tare da wani.
11. Idan kana jin rashin lafiya, katse hanyar.

Lokacin da baza ku iya yin yoga ba

Yoga kyakkyawar aiki ce ta zahiri da ta ruhaniya, amma akwai wasu lokutan da ba za ku iya yin hakan ba. Jerin abubuwan hana daukar ciki:

• lokacin haihuwa
• raunin gwiwa
• narkewa a jiki
• raunin mahaifa
• katuwar ciki.
• matsin lamba ya zube sama ko kasa, ya kamata ya zama al'ada.
• ciwon zuciya.

Kafin yin yoga, nemi izini daga likita. Idan an furta cutar, to, ana iya amfani da hanyoyin motsa jiki marasa amfani. Yayinda kuke motsa jiki, kalli numfashinku. Ci gaba da lura da sukarin jininka kuma kar ku daina shan magunguna wanda likitanku ya umarta. Gymnastics yakamata a taimaka, amma ba panacea ba. Yoga ƙarin magani ne wanda ake amfani dashi a hade tare da magani na magani.

Gymnastics yoga don ciwon sukari: asanas mai amfani 7

Ga mutane da yawa, yoga hanya ce mai kyau don inganta lafiyar ku kuma ta sa ku faɗakarwa. Wannan tsarin tsarin motsa jiki ne wanda yake sauƙaƙa damuwa. Gymnastics bisa ga tsarin yoga na taimaka wajan magance alamomin cututtuka daban-daban, gami da nau'in ciwon sukari na II.

Mutanen da ke zaune tare da masu ciwon sukari ya kamata su sa ido sosai wajen lura da sukarin jininsu, ƙoƙarin hana manyan matakan glucose a jikinsu. Rashin metabolism na faruwa saboda jiki ba ya samar da isasshen insulin ko kuma yana amfani da wannan hormone din ta hanya.

Idan babu insulin, sukari da ke shiga cikin jini yayin narkewar abinci ba zai iya shiga cikin sel rayuwa mai rai kamar yadda aka yi niyya ba. Madadin haka, haɗuwar carbohydrate a cikin jini yana ƙaruwa, wanda a tsawon lokaci ya zama sanadin matsaloli daban-daban na kiwon lafiya da ke haifar da nakasa da mutuwa.

Babu wani jami'in hukuma ko madadin magani wanda har yanzu yana da magunguna waɗanda zasu iya warkar da mutum na nau'in I ko nau'in ciwon sukari na II wanda aka haifa (wanda ya haɗu da wanda aka samu). Koyaya, tare da nau'in ciwon sukari na 2 zaka iya rayuwa sosai, saboda ƙoshin lafiya da kuma motsa jiki na yau da kullun.

Yadda abinci da motsa jiki suke taimakawa tare da ciwon suga

Tabbatar da sukari na jini shine babban kalubale na farko ga masu ciwon sukari. A cikin wannan haƙuri, zaɓaɓɓen daidai, samfuran abinci masu kyau, kazalika da aiki na jiki a cikin nau'ikan daban-daban zasu taimaka. Idan ka lura da glucose na jininka yadda yakamata, zaka iya guje ma rikice-rikice na ciwon sukari.

Ciki mai kyau da kuma motsa jiki suna taimaka wa mutum:

• Rasa nauyi
• Rage cholesterol mara kyau
• Kula da cutar hawan jini.

An daɗe da sanin cewa waɗannan abubuwan rayuwa mai kyau suna taimakawa don guje wa cututtukan zuciya da jijiyoyin jini. A yanzu, masana kimiyya suna magana game da yadda abinci da ilimin ta jiki ke inganta yanayin marasa lafiya har ma da rage mace-mace daga cutar sankara da kuma rikice-rikice.

Kwararren likita na iya sanin ko aikin motsa jiki (na matakai daban-daban) zai cutar da kowane mai haƙuri, saboda yayin motsa jiki matakin glucose na jini yana raguwa. Bugu da ƙari, wasu masu ciwon sukari suna fama da ciwon neuropathy na ƙafa, don haka ba duk abubuwan motsa jiki ba ne ya dace da su. Wannan kuma ya shafi yoga.

Yawancin mutanen da ke zaune tare da ciwon sukari suna taimaka wa rayuwa mai kyau da kwanciyar hankali ta hanyar motsa jiki kamar tafiya (tafiya), iyo, horo mai ƙarfi da shimfiɗa. Akwai wani nau'in ilimin motsa jiki wanda ke da fa'ida ga lafiyar masu ciwon sukari, wanda aka tattauna akan wannan kayan.

Menene yoga mai kyau ga mutanen da ke fama da ciwon sukari?

Earthlings sun yi yoga fiye da shekara dubu. Wannan tsohon aiki ya zama sananne musamman a cikin sabon, karni na mu. Misali, a Amurka, yawan masu koyar da yoga yana haɓaka koyaushe: a cikin 2012 akwai kusan mutane miliyan 20, kuma a cikin 2016 - tuni maza da mata miliyan 36.

Yoga yana inganta lafiyar jiki da ta hankali saboda abubuwan da suka biyo baya:

Yoga na rage damuwa

A cikin jaridar Psychoneuroendocrinology, an ce yoga na iya inganta takamaiman ma'aunin sinadarai a wasu bangarorin kwakwalwa, yayin da rage matakin damuwa da mutum ya samu.

Wannan yana da mahimmanci ga marasa lafiya da ciwon sukari mellitus, tun da yake an kafa shi a baya cewa damuwa, yanzu kusan duniya, na iya taka rawa wajen haɓaka cutar da alamunta, kamar yadda aka ruwaito ta hanyar littafin Diabetes Spectrum.

Yoga yana da kyau don lafiyar zuciya

Wata kasida a cikin Turai Journal of Cardiovascular Rigakafin da Tsarin Zinare ya ba da rahoton cewa "yoga na iya zama da amfani" a cikin rigakafin cututtukan zuciya da na jini.

Za a iya zaɓar Yoga asanas daidai da ƙarfin mai haƙuri da matakin ƙarfinsa. Sabili da haka, yoga yana da kyau ga waɗanda suke farawa don haɓaka ƙarfi da haƙuri. Bugu da kari, zaka iya yin yoga a gida kuma yawanci yana kashe kudade masu yawa.

Yoga da ciwon sukari: menene kimiyya ke tunani?

Yawancin karatun likitancin da masana'antar masana'antu suka rufe sun bayyana a fili cewa yoga na iya inganta lafiyar mutane masu ciwon sukari ta hanyoyi da yawa.

Dangane da wata kasida a cikin Jaridar Indiya ta Endocrinology da Metabolism, an fahimci yoga a matsayin kyakkyawan tsari da ingantacciyar hanyar warkewar cutar don ciwon sukari. Wannan saboda:

• Masu ciwon sukari wadanda ke yin yoga a kai a kai suna kyautata yanayin rayuwarsu.
• Ana taimaka wa marasa lafiya ta cikakkiyar hanyar yoga don ƙarin motsa jiki na jiki tare da sauran canje-canje masu lafiya a rayuwar yau da kullun - abinci mai dacewa, ayyukan da aka tsara don sarrafa damuwa, ma'anar shakatawa.
• Wasu bambance-bambancen kayan motsa jiki bisa ga tsarin yoga sun haɗa da motsa jiki da aka tsara don ƙarfafa zuciya da jijiyoyin jini (abin da ake kira "cardio").

Wata kasida a cikin Journal of Yoga da Lafiya Jiki suna bayar da rahoton cewa azuzuwan yoga na yau da kullun na mintina 10 kowane yana taimakawa ingantawa da haɓakawa:

• Azumi glucose na jini.
• Yawan zuciya da saukar karfin jini.

Nazarin ba shi da yawa, amma takamaiman nazarin halayen yoga na marasa lafiya da ke fama da cutar sankara. An gano cewa yoga yana hade sosai da maganin gargajiya na cutar.

Yoga postures da amfani ga masu ciwon sukari

Asanas da aka zaɓa na musamman (yanayin aiki, abubuwan motsa jiki) na iya taimaka wajan samun ƙarfi, sassauƙa da sauƙaƙawa don jure damuwa da abubuwanda ke haifar da shi. Duk waɗannan abubuwan haɓaka suna da tasiri mai kyau a kan ingancin rayuwar waɗanda suke buƙatar rayuwa tare da ciwon sukari.

Asanas bakwai, da aka lissafa kuma aka fasalta a ƙasa, sun dace da mutanen da ke da kowane irin yanayin motsa jiki har ma da waɗanda suke da lahani na zahiri. Kuna iya fara karatun yoga ga masu ciwon sukari kai tsaye bayan tuntuɓar likita.

Tsira daga Dutsen - Tadasana

• Tsaya a tsaye, hannaye a bakin tekun, kafafu na iya zama kaɗan banbanci, shimfiɗa yatsunku a mat ɗin.
• Theaura tsokoki na kwatangwalon ku, gtoruri, da na ciki, ja tsokoki na bayan kwatangwalonku.
• Ja a cikin ciki, daidaita da baya.
• Aauki numfashi, shimfiɗa hannuwanku zuwa ga tarnaƙi kuma sama, dabino sama.
• Busa hanzarta saukar da hannunku. Wannan asana tana taimaka wajan kware fasahar tsayawa daidai - kamar tsaunin da ba zai iya tsayawa ba.

Kare zzlean Dogara - Adho Mukha Shwanasana

• Tsaya a kan dukkan hudun, jingina a kan hannayenku da gwiwoyi.
• Sannu a hankali daidaita gwiwoyinku, yana nuna kwatangwalonku zuwa rufin da kuma daidaita kashinku gwargwadon iko.
• Matsayi ya kamata yayi kama da wasiƙar da aka juya "V".
• Mai da hankali kan hulɗa da hannaye da ƙafa tare da bene, matsar da babban nauyin daga hannaye zuwa ƙafa. Kashin diddige kada ya taɓa bene (rug).
• Breathauki 5-10 numfashi a wannan matsayi na jiki.
• Huta, a hankali gwiwoyin gwiwowinku har sai sun faɗi ƙasa - zuwa wurin farawa.

Poarfin Yaran - Balasana

Wannan asana ya dace sosai don shakatawa tsakanin abubuwa biyu masu hadaddun yawa da kuma neman matsayi na motsa jiki a tsarin yoga ga masu fama da cutar siga.

• Fara daga zaune a kan diddige. Gwiwoyin baya da centan santimita baya.
• Sannu a hankali zame kan ka zuwa mat ɗin, yana matse hancin ka cikin kwatangwalo. Idan kai mai farawa ne, to bai kamata shugaban ya taɓa ɗakin ba.
• Sannu a hankali shimfiɗa hannuwanka a gaba, ta taɓa su a kan kan katako a gaban shugaban.
• Daskare don 10-20 seconds.
• Huta kashin kashinku da kafafunku. Yin numfashi kyauta ne, jin daɗi yakamata a ji.

Kaya Bridge - Setu Bandhasana

• A farkon, ka kwanta a bayan ka ta durƙusa gwiwoyi da diddige da aka matse har ƙasa (rug, mat), hips baya.
• Lean a gwiwar ka kuma daga sama ƙashin ƙugu yadda ƙafarka ta baya da kwatangwalo su daina taɓa ƙasa.
• Riƙe hannuwanku da kafadu don zagaye kirjin ku sosai. Yi amfani da tsokoki na ciki da gindi.
• Sannu a hankali komawa zuwa wurin farawa bayan 20-30 seconds na tsaye a cikin "gada".

Shirin Plank - Kumbhakasana

• Matsayin farawa: mai da hankali kan gwiwoyi, dabino wanda ke ƙarƙashin gwiwoyin kafada.
• Youraga gwiwowinku sama da tabarma, yayin da kuke dawo da ƙafafunku da canja wurin abin da yake a yatsun ku.
• Muna shimfida kashin baya a madaidaiciya (mashaya, log), muna rarraba tashin hankali daidai kuma mu ja tsokoki na ciki.
• Bayan 'yan secondsan seconds a cikin plank, ya kamata ka sannu a hankali shakata.

Itace Itace - Vrikshasana

• Ana yin Asana yayin da take tsaye. Da farko kuna buƙatar tsayawa a cikin matsayi na dutsen (tadasana), wanda aka bayyana a sama.
• Mun tsayawa tare da goyon baya a ƙafafun dama na dama. A wannan yanayin, ana matse ƙafafun hagu zuwa dama da ke ƙasa da gwiwa, a ƙasan ƙafafun, ana yatsun yatsun ƙasa.
• Hannu ya kai sama. Ana iya haɗu da dabino a saman kai ko a matakin babban kirji (yanayin addu'ar).
• Yin numfashi a ko'ina, riƙe asana na secondsan seconds.
• Muna maimaita asana tare da tallafi ba akan dama ba, amma a hagun hagun.

Mutumin da ya mutu - Shavasana

• Kwance a baya, tare da ƙafarku ta hagu da tafin hannu babba, dabino.
• Yi ƙoƙari ka saki jiki tare da duk jikinka. A wannan yanayin, sha iska tare da hanci, kuma shaye da bakinka.
• Gama gama motsa jiki na motsa jiki tare da mintuna 10 na shakatawa (Matsayin mutumin da ya mutu daidai ne don wannan).

Kada ku ji tsoro don haɓaka

Mutane daban-daban suna da bayanai na jiki da ikonsu daban-daban. Yoga asanas za a iya gyara da kanka. Masu farawa kada su gwada jigogi masu wahala ba tare da kulawa da malami ba, wanda dole ne a kula da shawarar sa (kamar yadda shawarwarin likita).

Hutu don shawo kan ƙishirwar ku, dole ne. Idan akwai matsaloli tare da riƙe daidaito a wasu darasi, yi amfani da bangon ɗakin ko bayan kujera don ƙarin tallafi (ga masu farawa yana da uzuri).

Yoga don ciwon sukari: shin asanas zai iya taimakawa? (PHOTO)

Ciwon sukari (mellitus) yawanci yakan bayyana yanayin rayuwar mutum, gami da aikin jiki. Amma su, a cewar likitocin, suna iya rage yanayin masu ciwon sukari. "Duk wani motsi mai aiki da ya shafi tsokoki a cikin aikin yana ba da gudummawa ga shan sukari daga jini. Don haka, matakinsa ya ragu, ”in ji shi Olga Boyarkina, endocrinologist a Atlas Medical Center.

Me yasa yoga yana tasiri ga ciwon sukari

Yoga na da fa'ida ga duka nau'in masu ciwon suga, in ji masana ilimin ilimin halittu na Indiya. Gwajin su ya tabbatar da cewa wasu rukunin abubuwan da suke yin tsohuwar al'adar tsawon kwana 90 suna da ƙanƙan matakin sukari na jini. Hakanan ya daidaita nauyi, matsin lamba na jini da cholesterol.

A cewar wasu masana, mutum na iya samun sakamako iri ɗaya ta hanyar da ake kira zafi, ko yoramram yoga. "Tare da yin aiki na yau da kullun, yana fara aiwatar da tsabtatawa da sabuntawar jiki, inganta aikin gabobin ciki, gami da koda," in ji shi. Bikram Murray, Mai kafa Makarantar Bikram Yoga, babban bako na Farkon Taron Bikram Yoga na Farko. "Wannan an sauƙaƙe ba kawai ta asir tare da aiki mai aiki na tsokoki da karkatar da jiki ba, har ma da yawan zafin jiki a cikin azuzuwan da ake gudanar da aji."

Koyaya, yanayin mutanen da ke fama da ciwon sukari za a iya sauƙaƙe ta azuzuwan da kowane yoga. Za a sami ingantacciyar hanyar numfashi da kuma jigogin da ya dace. "Makullin nasara shine pranayama, riƙewar numfashi, bandha da murɗa ayaba," in ji shi Anna Kabanichy, malamin hatha yoga studio Yoga Class. "Suna haɓaka samar da isasshen insulin don sarrafa matakin sukari a jiki, da kuma daidaita tsarin endocrine." Duk wadannan abubuwan suna kunshe ne a cikin hadaddun mu, wanda zamu nuna muku yau. ”

Yoga ga masu ciwon sukari: Yadda ake motsa jiki

- Aikata hadadden asir a cikin nutsuwa a kowace rana, motsa jiki na motsa jiki (uddiyana-bandha) - kowace rana (da safe akan komai a ciki da kuma kafin lokacin bacci).

- Kafin yin wannan hadadden, yi murhu mai ɗumi ko Surya Namaskar hadaddun.

- Riƙe kowane asana don 30-120 seconds har sai lokacin da kake son fita daga matsayin. Anna Kabanichy ta ba da shawara cewa: "Ku saki jiki ku kwantar da hankalinku kuma ku sami 'yanci don rufe idanunku a cikin wasu wakokin asanas: wannan zai taimaka wajen mai da hankali kan ayyukan gabobin ciki," in ji Anna Kabanichy.

Ardha Matsyendrasana

Yoga ga masu ciwon sukari tare da nau'in 1 da nau'in ciwon sukari na 2: sukari da rage ƙarfi a cikin yanayi

Ajin yoga na yau da kullun yana kawar da cututtuka daban-daban, ciki har da kiba, hauhawar jini, matsalolin tsarin zuciya da jijiyoyin jini. Ciki har da irin waɗannan ayyukan motsa jiki da asirin na taimakawa ƙananan jini, a rage lolesterol a cikin mutanen da ke ɗauke da ciwon sukari na 2, nau'in 1 shima ana gyara.

Kamar yadda ka sani, masu ciwon sukari tsawon rayuwarsu suna bin wani salon rayuwa, gami da hada aikin jiki. A cewar likitoci, kowane motsi mai aiki yana kunna aikin tsokoki, wanda shine dalilin da ya sa ake samun glucose daga jini. Wannan yana tsoratar da raguwar sukari kuma yana inganta yanayin mai haƙuri.

Yoga don ciwon sukari yana taimakawa musamman. Irin waɗannan darussan suna haifar da samar da adadin da ya dace na insulin, wanda ya ba ka damar sarrafa matakin glucose a cikin jini, daidaita yanayin aikin endocrine. Babban abu shine zaɓi ainihin ɗigogin ɗabi'o'i da motsa jiki don numfashi.

Menene yoga don ciwon sukari

Yoga ga masu ciwon sukari ana daukar shi hanya mai matukar amfani wajen inganta lafiya. A cikin yoga, dole ne a dage da dacewa da abinci mai kyau kuma ku shiga motsa jiki akai-akai.

An zabi tsarin aikin bada bayan tattaunawa tare da likitan halartar, wannan zai ba ka damar gano ainihin dalilin lalacewar gabobin cikin gida kuma shirya daidai darasi.

Tare da motsa jiki na yoga na yau da kullun tare da ciwon sukari yana haifar da sakamako masu kyau:

• Yana rage damuwa a jiki,
• Inganta jini wurare dabam dabam,
• Normalizes sautin na ciki gabobin, inganta narkewa,
• Yana kunna fitsarin,
• Na ƙarfafa ƙwaƙwalwar jijiya a cikin ƙodan da baya,
• Yana rage asarar mai a ciki, yana cire cholesterol,
• Theara yawan ƙarfi na jiki,
• Inganta yanayin ilimin halin mutum.

Da farko, mara lafiya, idan ya kamu da ciwon sukari na 2, zai iya yin maganin yoga a layi daya tare da shan magunguna, amma bayan watanni uku sai a rage rage magunguna sannu a hankali kuma a rage girman. Mai biyayya ga duk ka'idodi, mai ciwon sukari zai iya barin magani gaba ɗaya.

Kuna iya warkewa cikin yogically daga nau'in 1 da nau'in ciwon sukari na 2 kuma inganta yanayin ku tare da ciwon sukari na type 2 bayan watanni biyu zuwa uku na aiki mai ƙarfi. Wannan yana dawo da cututtukan koda, yana magance metabolism, kuma yana rage sukari da jini. A sakamakon haka, alamun mutum ya ɓace kuma mai ciwon sukari yana jin ƙoshin lafiya.

Lokacin yin motsa jiki, yana da mahimmanci don sarrafa matakin glucose a cikin jini. Idan an lura da ƙalla sau ɗaya na haɓakar ƙoshin sukari, to ya zama dole a nemi likita kuma a daidaita hadaddun wuraren. An kirkiro wani shiri na musamman ga masu ciwon sukari, wanda ake kira Kalmyk yoga. Koyaya, kuna buƙatar sanin yadda irin wannan ƙoƙarin na jiki yake shafan sukari na jini.

Kuna iya ƙarin koyo game da wannan dabarar a cikin bidiyon.

Asalin Yoga na asali ga masu ciwon sukari

Mai zuwa saiti ne na asanas da kuma motsa jiki na numfashi wanda ke daidaita matakan glucose da ƙananan cholesterol.

Binciken dabarun ilimin nauli yakamata ya faru cikin hanyoyin da yawa, sannu a hankali adadin yana ƙaruwa da zama dole. Ana yin motsa jiki a kan komai a ciki. A lokaci guda, babban rata na sa'o'i da yawa ya kamata ya wuce daga lokacin cin abinci.

Yana da mahimmanci a yi asanas wanda ke da tasiri cikin rami na ciki. Waɗannan sun haɗa da ayyukan padma mayurasana, mayurasana. Don tsananin gogewar gaban jiki, gyaran urdhva dukurasana, ana amfani da utrasana. Har ila yau ana bada shawarar yin zurfin juzu'ai a cikin hanyar gyaran juji na agni stambhasana, yoga mudra.

1. Gefen baya yana yin sama da saman kai yana jan sama, yana shakar iska ba tare da kulawa da ƙarfi ba, yana fitar da iska tare da taimakon ciki. Yana da mahimmanci la'akari da cewa inhalation ya fi tsayi fiye da fari. Ana yin motsa jiki tsakanin mintuna 5 zuwa 20. Irin waɗannan motsin suna ba da gudummawa ga tsabtace hanci, lalata jikin mutum.
2. Shaƙa zurfi da kuma gaji sosai. Shugaban ya durƙusa, an matse nonon a kirji. Mutumin ya riƙe numfashinsa, yana jan ciki da zuwa sama da tsokoki na ciki, yana magance tsokoki na ƙashin ƙugu. Lokacin da sha'awar yin numfashi, shugaban zai tashi kuma mutum ya sha iska. Ana yin motsa jiki sau 6 zuwa 8. Wannan yana wanke jikin narkewar jiki da inganta aikin ciki, amma motsa jiki yana cikin damuwa don hauhawar jini da cututtukan zuciya.
3. Don yin murƙushe mai sauƙi a cikin wurin zama, an daidaita baya. Mutumin ya sha ruwa sannan ya kai saman kansa. A lokacin ƙarewa, jikin yana juyawa. Tare da kowane inhalation, jikin yana shimfiɗa sama, tare da kowane ƙoshin baya yana jan ƙarfi sosai. Ana yin motsa jiki a cikin kwatance daban-daban yayin rawanin numfashi na 5-7.
4. Motsa jiki ya bayyana yankin thoracic. Hannu suna rauni a baya na baya, kirji ya shimfiɗa sama da ɗan baya. A lokaci guda, an juyar da kan dan kadan a baya, ana fadada tsokoki na wuyansa. Ana yin shi tsakanin hawan jini na 3-5.
5. Ana biya diyya ta hanyar jingina da gaba, baya na madaidaiciya. Ya dago kai gaba. Na gaba je zuwa mashaya tare da babbar girmamawa. An kumbura ciki, kafafu suna cikin nutsuwa. Matsayi an riƙe shi don hawan numfashi 4-5. Bayan hannu a gwiyoyin hannu sun lanƙwasa a hankali, a cikin wannan yanayin mutumin yana tafiya sau 4-5. Bayan lokaci, kuna buƙatar turawa, shimfiɗa tsokoki na kashin baya.
6. Suna ɗaukar matsayi na kare, kafafu da hannayensu suna madaidaiciya, fuska tana miƙa wuya ga kirji. Tailan kashin yatsun ya shimfiɗa sama da sama, tsokoki na kasusuwa suna miƙawa, diddige yakamata ya yi ƙasa. Buƙatar mu bi. Don baya baya ya lanƙwasa, madaidaiciya ya kamata ya ratsa jiki duka. Shugaban da wuya suna buƙatar shakatawa. Ana yin motsa jiki sau 4-5 na hanyoyin motsa jiki.
7. Wani mutum yana tsaye a gefen mat, ya durƙusa a gwiwoyi da kwatangwalo, ya saukar da ƙashin ƙugu zuwa matakin gwiwoyi. Yakamata a dage ciki zuwa kwatangwalo, hannaye biyu a gaba da gaba, a kan bene. Ya kamata kashin kaskon ya sauka, a karkashin kanta. Idan an yi sabon tsari mai rikitarwa, hannayen ne ke jagora, jiki ya hau, ruwan wukake da ƙasa. Don haka, makamai ya kamata ya ci gaba da jikin. Ana yin motsa jiki 5-8 hanyoyin motsa jiki.
8. Ci gaba da ciji. An sanya gawar a hannun dama, gwiwar hannu ta hagu tana farawa a bayan gwiwar dama. Yi inhalation 1-3 da ƙoshin ku, sannan ku daidaita sannan ku koma wurin gabatarwar da aka ambata a baya. Lokaci na biyu ana yin motsa jiki a cikin akasin kishiyar, bangarorin sun canza sau biyu zuwa uku.
9. Don shimfiɗa gaban jikin, an kawar da kwatangwalo. Kafafu dole su yi ƙarfi har kirji da ciki su tashi sama da gaba. Dole ne a ja da wuyan kai da kai. Don yin ramuwar raunin, sun yi gaba, yayin da yatsunsu suka kulle cikin kulle.
10. Wani mutum yana zaune a kan shimfiɗa, yana daidaitawa da baya, kafafu suna daidaita kuma an sanya shi a gabansa. Kafa ta dama tayi gwiwa a gwiwa da gwiwa, gwiwa ta bi gwiwa a hagu. Kafa ta hagu kuma ta lankwashe, kafarta ya kasance kusa da gindin dama. An dauki numfashi, kuma kambi ya hau sama, yayin da yake sharar jiki, jiki ya buɗe. Inhalation da kumburi ana maimaita su sau 4-5, bayan wannan ana yin darasi a gaban kishiyar.
11. Mai haƙuri yana kan gwiwowi, ya ɗora kansa baya ya taɓa kambi na ginin bene. Yakamata kirji ya bude sosai. Kafafu yakamata su yi ƙarfi, kafafu su miƙa, diddige mutum ya shimfiɗa a gaba. Wannan hanyar tana karfafa tsokoki na ciki, inganta hangen nesa, yana taimaka wa fata fatar jiki, daidaita yanayin haila.

Don juya yayin da yake kwance, ya kamata a ja gwiwa ta dama zuwa yankin kirji a hankali a juya zuwa hagu.

Hannun dama yana kan gefen, idanu suna kallo a cikin yankin dabino na dama. Ana yin motsa jiki a wani bangaranci, bayan wannan gabaɗayan jiki yana shakatawa.

Wannan shine babban aikin darussan da za'a iya aiwatar dasu cikin sauki ba tare da shiri na zahiri ba. Koyaya, akwai wasu matakai masu rikitarwa waɗanda ke taimakawa kawar da ciwon sukari.

Murmushin yana da amfani ga babban tasiri ga gabobin ciki, wanda a cikin sa suke yin vatayanasana, yoga dandasana, da ashtavakrasana.

Don haɓaka da gudanawar jini, yi amfani da matsayi mara kyau na jiki, yayin da ake son yin padmasana.

Shawarwarin motsa jiki

Ayurveda, cuta ce irin su ciwon sukari, ana ɗauka azaman cin zarafin ruwa ne. Dangane da wannan, ya zama dole a sake duba abincin, a cire duk jita-jita da suke da sinadarai, fats na dabbobi. Haɗe da shi wajibi ne don tuna ƙididdigar glycemic index don sarrafa sukari na jini.

An ba da shawarar cewa sau ɗaya kowace kwana bakwai ana sauke jikin, a wannan lokacin, a cicce shi da kayan lambu da 'ya'yan itatuwa tare da taimakon saladi. Yana da mahimmanci kada ku ci abinci daga baya sama da awanni 19 domin a hankali ku canza zuwa abincin da ya dace. Kuna iya cin 'ya'yan itace ne kawai masu rage sukari ko' ya'yan itace. A yau, akwai da yawa gefen abinci ga masu ciwon sukari da kuma na farko darussan, don haka babu matsaloli cikin abinci mai gina jiki.

Tare da samfurori tare da ɗanɗano mai ɗaci, zaku iya sarrafa matakin glucose a cikin jini. Ofayan mafi kyawun hanyoyi don rage sukari shine turmeric. An bada shawara a sha shi kafin abinci sau uku a rana don gram 1-3. Wannan zai inganta yanayin masu ciwon sukari.

Wajibi ne a bar amfani da abubuwan sa maye, kofi da shan sigari, wannan zai hanzarta aiwatar da warkarwa kuma ya sa abincin abincin ya fi tasiri.

Tun da mutanen da ke da nau'in 1 da nau'in ciwon sukari na 2 ba za su iya cin Sweets da ɗimbin yawa ba, galibi suna fama da rashin wadatar abin da ake kira hormones na farin ciki. Yana da wuya musamman ma tsofaffi waɗanda suka tara motsin rai mara dadi a duk rayuwarsu, saboda haka ba za su iya jin cikakken farin ciki da farin ciki ba. Sabili da haka, yoga an yi shi da farko don nazarin jikin ku, koyo game da motsin zuciyarmu, samun biyan bukata daga rayuwa, farin ciki da lafiya.

Bidiyo a cikin wannan labarin yana nuna darussan da yawa waɗanda ko da masu farawa zasu iya yi.

Yadda za a fara yoga tare da ciwon sukari

Kafin shiga cikin shirin motsa jiki a cikin tsarin yoga, zai zama da kyau a nemi likita. Domin rukunin yoga don cin nasara, kuna buƙatar kiyaye wannan:

Duk wani tsarin motsa jiki, musamman idan lafiya bata cikin tsari, to da farko jarabawa ce mai wahala. Overdo over, overrara nufin yana nufin ko dai cutar da kanka ko jin cizon yatsa da kuma dakatar da azuzuwan.

Ta yaya yoga zai iya taimakawa tare da ciwon sukari

Yoga azuzuwan iya zama kamar taimako kamar jogging da keke. Ajujuwan Yoga na taimakawa rage karfin jini, rage karfin jini. Hakanan za'a iya bada shawarar Yoga azaman hanyar sauri don rage damuwa, wanda ke haifar da karuwa a cikin sukari na jini, wanda zai haifar da rikice-rikice a nan gaba.

Bugu da kari, azuzuwan yoga suna inganta aikin huhu, da faranta zuciya, inganta bacci da kuma yanayin rayuwa gaba daya. Yi ƙoƙari ka mallaki waɗannan sauƙaƙan yoga guda 10 waɗanda suke da amfani ga cututtukan type 2.

Jin zurfin numfashi ko matsayin wuri.

Ya dace da masu farawa.

Amfanin. Amfanin wannan motsa jiki shine cewa numfashi mai zurfi yana taimakawa mafi kyawun oxygenation na jini, yana inganta jini. Wannan yana taimakawa sauƙaƙe tashin hankali da damuwa, yana nutsar da juyayi.

Zauna a wuri mai gamsarwa. Sanya kashin baya kuma kiyaye madaidaiciyar baya. Sanya kafafunku a gwiwoyi kuma ku ɗora hannuwan su a kan tafin hannuwanku. Ja mai ciki da sauƙi. Hada kuliyun kafada tare ku runtse kafadu. Rike kawanka a layi daya da kasan. Rufe idanunku.

Numfasa a cikin rawar jiki kamar yadda ake ji, ana sauraro da fahimtar kowane numfashin ku kuma fitar da numfashi sau da yawa.

To sai ka sami zurfin numfashi ta hancinka. A mafi girman wahayi, riƙe numfashinka, a cikin ƙididdige hankali har zuwa biyar. Yi hankali a hankali ta hancin hanci, yana kwantar da hucin iska. Maimaita wannan sau 10.

Bayan bushewar ƙarshe, rub da dabino ɗaya a ɗayan har sai kun ji zafi kuma sanya su a idanunku. Tare da ɗan motsi kaɗan, cire hannayenku daga idanunku a hankali buɗe idanunku.

Wayyo yarinyar

Ya dace da masu farawa.

Amfanin. Matsayin ɗan ya daidaita sauƙi da gajiya. Yana damƙar kwatangwalo, gindi-gindi da ƙananan kafafu, yana sauƙaƙa tashin hankali a baya da wuya. Wannan yanayin yana ba ku damar shimfiɗa tsokoki a hankali, sauƙaƙe gajiya da jin ciwo wanda aka tara ta hanyar tsawan zaman zaune.

Don ƙarin dacewa, zaku iya sanya matashin kai, bargo mai ruɗi, maɗauri a goshin ku.

Aauki hoton cat a durƙusa. Rage guntun gindinku zuwa diddige, da shimfiɗa kwance kwatsam.

Miƙe hannuwanka kai tsaye, ka shimfiɗa kashinka, kamar ka buɗe hannayenka zuwa wani abu kuma kana son kai.

Idan kun riga kuna da kwarewa a cikin yoga ko kowane motsa jiki, durƙushe tare da goshin ku a ƙasa. Hannu baya buƙatar cirewa, kawai jan su zuwa gaba. Numfashi ya ke, a sautin da ya saba.

Kasance cikin wannan matsayin na 5 zuwa 10 hawan keke-numfashi.

Lokacin fitar da motsin inha, zauna, yana miƙewa baya da ɗaga hannuwanku sama. Yayinda kake shaye, saukar da hannayenka ƙasa.

Contraindications: ciki, raunin gwiwa, zawo.

Gwarzo jaka

Ya dace da masu farawa.

Amfanin. Wannan halin yana sauƙaƙa nutsuwa, nutsuwa, da inganta narkewar abinci. Bugu da kari, wannan sahun yana da amfani ga duk wanda ke da raunin azaba a gwiwoyi, yana fama da gout, tare da kashin diddige. Heroaƙƙarfan gwarzo yana taimakawa tare da jin zafi a ƙafa da kafafu.

Heroarjin gwarzo kuma yana shayar da abin da ake kira Kanda, wanda ke da kusan santimita 50 daga tushe na kashin baya, kuma, daidai da tsohuwar al'adar Ayurveda, ana kiranta ma'anar daidaitattun jijiyoyi sama da 72,000.

Tsaya a cikin babban sautin cat. Ninka matashin yoga a cikin rabin gwiwoyi. Wannan yana ba da ƙarin ta'aziyya ga gwiwoyi.

Rage ƙananan gindi a tsakanin diddige wanda kafafun sa suna bukatar yaduwa har tazarar dake tsakanin diddige yakai 35 santimita. Ba lallai ba ne don yin rauni da ja da baya, daidaita shi a ko'ina. Sanya hannuwanku a gwiwoyinku, dabino a sama. Rufe idanunku, har ma numfashi. Zauna a wannan matsayin na kimanin minti 3.

Don ƙarin dacewa, zaku iya sa karamin matashin kai ko bargo mai sulɓi a ƙarƙashin kwancen ku. Abun da aka fasalta shine madaidaiciyar tsarin ingantawa na asali.

Ya dace da masu farawa (an gyara).

Amfanin. Wannan tasirin yana ƙarfafa tsokoki na baya, kashin baya, yana ƙarfafa gabobin haihuwa, yana sauƙaƙan ciwon ciki, yana sauƙaƙe damuwa da gajiya. Da farko, yana iya zama da wahala a ɗaga kwatangwalo. Don saukakawa, sanya bargo a ƙarƙashin gado.

Idan yana da wahalar isa gwiwar wuyan wuyan, yi amfani da madaurin yoga na musamman ko wani abu don isa ga idon sawun.

Ki kwanta a ciki. Amma nisa kafada baya. Yi tanƙwara a gwiwoyi da hannunkuwanku.

Aauki numfashi mai zurfi kuma ɗaga kirjin ka. Yi ido tare da idanunku a wani lokaci a gabanku. Deepauki numfashi mai zurfi wanda zai ba tsokoki damar shakatawa.

Riƙe wannan matsayi na 20-30 seconds. Yi taushi kuma ka runtse kafafu da hannayenka zuwa bene. Huta.

Contraindications Hawan jini ko mara nauyi, hernia, wuyansa da kashin baya, raunin baya, ciwon kai, migraines, ko tiyata na baya-bayan nan. Ba za ku iya yin wannan abin bautaccen lokacin daukar ciki.

Hanya mai kyau ko Birch

Matsakaici matsakaici. Idan kai mai farawa ne, to sai kayi wannan jagora a karkashin jagorancin koci.

Amfanin. Matsayin kafada, ko kuma kamar yadda ake kira birch, yana daidaita glandar thyroid, wanda ke da alhakin aiki na al'ada na gabobin jiki da yawa, gami da tsarin narkewa, tsarin juyayi, da tsarin haihuwa. Hakanan yana shafar metabolism da aiki na tsarin numfashi.

Wannan kashin ma yana da amfani ga kashin baya, yana inganta jini, yana inganta tsarin juyayi da lafiyar gaba ɗaya.

Don saukakawa, lokacin farko zaka iya sanya bargo a ƙarƙashin bayan ka ko yin shoulderstand kusa da bango. Neararya kusa da bango. Ana nuna kai ga bango.

Yanzu sannu a hankali ɗaga kafafunku sama da kuma daidaita su. Tse ƙashin ƙugu daga ƙasa. Hannu yana goyan bayan baya.

Nauyin jiki a cikin wannan matsayi ya kamata ya kasance a kafadu, kuma ba a wuya ba. Gwiyoyin hannu yakamata suyi kwance da juna.

Yi dogon numfashi mai zurfi. Tsaya a cikin wannan matsayi har tsawon sa. Sa'an nan kuma runtse ƙafafunku kuma ku koma matsayin supine.

Contraindications Raunin zuwa wuyansa, kashin baya, kashin baya, hawan jini.

Wannan gurguzu shima tsaka-tsaki ne. Yi darasi na farko karkashin jagorancin mai horo.

Amfanin. Polow gargadi inganta hali, musamman da amfani ga waɗanda suka yi zauna duk rana.

Yana karfafa glandar thyroid, huhu, gabobin ciki.

Ka kwanta a kasa. Sanya gwiwoyinku, sannan karkatar da su nesa da kai. Hannu ya miƙe yana tsaye tare da jan jiki. Yi numfashi mai zurfi.

Riƙe wannan babban saƙo na 15-20 seconds.

Lokacin barin motsin, ɗaga kafafunku sama, runtse su a hankali zuwa bene, kuna tallafawa kwatangwalo da hannuwanku.

Kafa gada

Ya dace da masu farawa

Amfanin. Wannan yanayin yana inganta hawan jini, wanda zai baka damar sarrafa matsin lamba. Yana shakatawa kuma yana da kyau yana shafar tsarin narkewa, yana rage alamun rashin haila. Ngarfafa tsokoki na wuyansa da kashin baya.

Ki kwanta a bayanki. Kafafu sun lanƙwashe a gwiwoyi, ƙafafun sun huta a ƙasa, nisa tsakanin ƙafafun thean santimita ne. Kawo kafafunku kusa da godojin ku.

Hannu ya kwanta tare da kwatangwalo. Shakar ruwa da daskarewa suna daga ƙashin ƙugu daga bene kuma ɗora bayanka yadda zaka iya. Kashe kai da kafadu a kasa.

Yi numfasawa a kan yadda aka saba kuma riƙe wannan babban saƙo na sakanni 15-20.

Contraindications Raunin zuwa wuyansa da kashin baya.

A sa zaune a jujjuya ko juya yayin zaune

Ya dace da masu farawa.

Amfanin. Wannan karfin jiki yana kara karfin huhun, wanda zai baka damar shakar iska da kuma samun karin oxygen. Hakanan yana shakatawa kashin baya kuma yana sauƙaƙa ciwon baya.

Zauna a kasa tare da ƙafafunku haye a gabanka. Yi madaidaiciyar baya.

Riƙe diddigen sawun ka hagu kuma sanya shi kusa da cinya ta dama. Sanya hannun hagu a gaban kafarka hagu. Koma hannun dama na baya.

Juya kanka zuwa hannun dama. Riƙe wannan matsayin don ma'aurata biyu masu zurfi da kuma ƙoshinsu.

Sannu a hankali fitar da motsar kuma maimaita ta akasin hakan.

Yi hanzari aiwatar da waka lokacin da babu sassauci ba zai yiwu ba. Tsarin mara nauyi wanda zai baka damar shimfida tsokoki: zauna a ƙasa da Baturke. Tare da hannunka na hagu, kama hannun dama na dama. Hannun dama yana kan gefe kuma an ɗan danƙa shi a baya na baya. Juya jikin ka da wuyanka zuwa dama. Bayan haka maimaita wannan hanyar.

Contraindications Game da raunin da ya faru na baya, ci gaba da taka tsantsan.

Gabatar da jingina

Amfanin. Wannan maɗaukakin yana ƙarfafa kwararar jini zuwa fuska, yana taimakawa haɓaka ayyukan ciki, yana ƙarfafa tsokoki na kwatangwalo da baya.

Zauna a kasa tare da ƙafafunku a tsaye. Sanya hannuwanku a ƙafafunku, fuskantar ƙasa. Yi numfashi mai zurfi kuma yayin da kuke shayarwa gaba. Tare da kowane fitar, fitar da gaba har zuwa lokacin da zaku iya ɗauka manyan yatsunku da hannuwanku kuma latsa kanka zuwa ƙafafunku. Riƙe wannan matsayi na 15-20 seconds kuma komawa zuwa wurin farawa.

Contraindications Yi aiki da hankali tare da ciwon baya da rauni na kashin baya.

Lyingaura muryar kwance ko murguɗa maƙaryaciya

Ya dace da masu farawa.

Amfanin. Wannan matsayi yana ba ka damar shimfiɗa tsokoki na kashin baya, rage tashin hankali da damuwa.

Ka kwanta a kasa a bayan ka. Hannu ya baza. Shugaban da kafadu sun matse sosai a kasa.

Sanya kafarka ta dama ka sanya ta a kafada ta hagu. Juya kanka zuwa hannun dama a lokaci guda. Kada ku tsaga kafadu a ƙasa.

Ya kamata jin jin an shimfiɗa a cikin kwatangwalo, makwancin gwaiwa, makamai. Riƙe wannan wurin don numfashi da yawa.

A hankali fitar da muryar ta hanyar jujjuyar da kai kai ka kuma maimaita wannan hanyar.

Contraindications Yi tare da taka tsantsan idan an sami raunin kashin baya.

Lokacin yin motsa jiki na yoga, kula da sukarin jini koyaushe. Bangarorin Yoga basu kebe daga shan magungunan da likita ya rubuta ba.

Za'a iya yin azuzuwan Yoga da safe ko da yamma daga mintuna 40 zuwa awa daya. Zai zama da wahala a yi da farko, musamman idan akwai rashin sassauci a jiki. Saboda haka, fara aiwatar da motsa jiki, yin jinkiri a kowane matsayi na daƙiƙi da yawa, kuma sannu a hankali ƙara lokacin aiwatar da ayyukan.

Lokacin yin yoga, kodayaushe ku kula da numfashinku.

Yoga don ciwon sukari na 1: amfanin da asanas ya bayar da shawarar shi

A cikin yaƙin cuta mai daɗi, ana amfani da hanyoyi da yawa. Wannan abinci ne na musamman, da motsa jiki, magunguna. Yoga yana da tasiri sosai ga masu ciwon sukari na 1. Ana sarrafa ayaba iri daban-daban a cikin fitarwa mai sauƙi.

Tare da taimakonsu, tsarin juyayi yana al'ada. Haka ake amfani da endocrine. Aikin zuciya yana inganta, tasoshin suna ƙarfafawa. An ƙona kyallen takarda mai ƙoshin abinci, yunwar ta ɓace. Additionari ga haka, ana dawo da aikin narkewa.

Kowa na iya koyan yoga ta kashin kansa ko a aji tare da mai horo.

Nasihu Masu Amfani

Ana yin motsa jiki tsakanin kwata na awa daya - aƙalla minti 30. An zaɓi kewayon azuzuwan daban daban. Makonni shida bayan fara azuzuwan, akwai ingantaccen ci gaba a lafiyar masu ciwon sukari, ba tare da la’akari da shekarun masu haƙuri da kuma yanayin cutar ba.

Sakamakon aikin jiki, ruwa mai yawa yana ɓacewa. Sabili da haka, ya zama dole a sha wadataccen adadin ruwa kowace rana.

Mutanen da suke da cutar rashin lafiya na nau'in 2 ko na farko suna da haɗari ga cututtukan fata. Sabili da haka, bayan yin darasi, lallai ne ku ɗauki ruwan wanka.

Ya kamata a biya kulawa musamman don yanayin kafafu. Ba dole ne takalmin ya murƙushe ba, an cire fatattakansu safa a safa. In ba haka ba, zai yiwu bayyanar scuffs da ulcers.

Lokacin da mutum ya aikata yoga, yana da mahimmanci don daidaita abincin. Hakanan yana amfani da allurar insulin idan mai haƙuri yana da nau'in ciwon sukari na farko. Don kawar da haɗarin hauhawar jini, ya kamata a ɗauka cikin sauri ko carbohydrates kafin ko bayan motsa jiki. Tare da motsa jiki na yau da kullun, ya kamata ku canza abincin, ƙara yawan adadin kuzari na abinci.

Don cimma matsakaicin sakamako na warkewar yoga, ya kamata ku haɗa bambance-bambancen daban-daban.

Fa'idodin yoga a cikin yaƙi da ciwon sukari

Zabi hanyar da ta saba da maganin cutar sankara, mutum yana buƙatar bin abinci, canza salon rayuwarsa. Bugu da kari, aikin motsa jiki ya kamata a allurai. Don magance, dangane da nau'in ciwon sukari, a wannan yanayin, an tsara magunguna - insulin, har ma da kwayoyi da nufin rage sukari.

Karanta shima Ingantaccen shawarar aspirin don ciwon sukari

Amma game da yoga, wannan hanyar asali mai kama da aikin motsa jiki yana yin aiki akan wannan ka'ida. M sakamako a kan pancreas.

1. Microcirculation yana inganta. Sakamakon nau'in asanas iri-iri, yana yiwuwa ya shiga cikin sassan jikin da ba a haɗa shi ba.
2. Yayin motsa jiki, jiki yana motsa jiki. Wannan ya shafi rukunin tsoka daban-daban.
3. Ya isa ya zaɓi hanyar isasshen numfashi don ya sami damar samar da wadatar iskar oxygen a matakin da ya dace na jikin kwayoyin halitta da kashin jikin mutum.
4. Samun insulin nasu yana aiki, wanda yake da matukar mahimmanci ga masu ciwon sukari na nau'in cutar ta farko.

Wadannan ba duk amfanin amfanin yin yoga bane. Akwai wasu da yawa. Don haka, irin waɗannan darussan suna taimaka wajan asarar nauyi mai ban sha'awa. Bugu da kari, hawan jini yana al'ada, tsari na rayuwa a jikin mai haƙuri an daidaita shi, kuma atherosclerosis baya ci gaba. Wannan hanyar maganin yana ba ku damar sauri da kuma sauƙin kawar da damuwa.

Abinda ya kamata nema yayin samun masaniyar dabarun yoga

Yakamata ayi ashan daddaura sau daya a kowane ranakun. Yi darussan a hankali, saurin yana matsakaici. Ana yin ayyukan numfashi na uddiyana bandha kowace rana - da safe, da karin kumallo, da kuma mintina 20 kafin lokacin bacci.

Kafin ka fara azuzuwan, ya kamata ka dumama don dumama tsokoki. Kowane matsayi ana yin shi daga mintuna talatin zuwa couplean mintuna.

Contraindications zuwa yoga

Kafin ka fara kula da cutar sankara mai lamba biyu ko lamba daya da taimakon yoga, yakamata ka nemi kwararrun masana. Wannan hanyar tana da contraindications:

• m mataki na pathologies cewa bi wani zaki da cuta,
• rikitarwa irin su nephropathy,
• iri ɗaya ke ma'abuta ɗaukar hoto.

Jin zurfin numfashi da wuri.

Wannan alamar ta dace da waɗanda ke fara koyan abubuwan yau da kullun, wanda ya haɗa da yoga don ciwon sukari. Hawan jini yana inganta, jini yana cike da oxygen. Babban mataimaki don shakatawa da magance damuwa.

Kuna buƙatar zauna da baya. Ya kamata kafafan kafafun kafa na yatsun gwiwowi a gwiwoyi, ya kamata a sanya hannaye a kansu tare da dabino. A wannan yanayin, kashin baya yana da tsawo, baya yana madaidaiciya. Ana buƙatar jan ciki cikin dan kadan. An tattaro ruwan wukake kafada, kafada baya. Idanu sun rufe. Kuna buƙatar numfasawa, kamar yadda kuka saba, yayin da kuke sauraron numfashin ku, kuna jin duka iska da iska.

Maimaita sau da yawa, sannan zurfafa numfashi sarai ta hanci. A iyakar matsin lamba kana buƙatar riƙe numfashinka. A wannan yanayin, dole ne ku ƙidaya kanku biyar. Sannu a hankali, sannu a hankali yana fita ta hanci. A wannan yanayin, iska tana tashi daga huhun. An maimaita motsa jiki sau goma. Bayan kun gama bacci, kuna buƙatar shafa hannayen ku akan junan ku har sai kun ji zafi, sannan ku sa su akan idanunku.

Gaba kuma, idanun suna buɗe, yayin da hannaye suke cirewa daga idanun.

Koshin yoga suna da tasiri ga ciwon sukari na II?

Accepteda'idar da aka yarda da ita gabaɗa don sarrafa glucose na jini a cikin nau'in ciwon sukari na II shine abinci, shirin motsa jiki na musamman da amfani da magunguna masu rage sukari. Jerin alƙawarin waɗannan hanyoyin suna faruwa ne bisa tsarin da aka nuna, kuma ingancinsu da ƙimantawa na mutum ne zalla.

Shin za a iya haɗa nau'ikan yoga don ciwon sukari na mellitus II a cikin tsarin aikin motsa jiki, kuma hadaddun yoga zai iya ba wa masu ciwon sukari aikin motsa jiki da suke bukata? Idan haka ne, to yaya tsawon lokacin darasi zai kasance, wadanne ayaba (darasi) yakamata ya kunsa, da kuma yadda ake yin su?

Yoga Type II ciwon sukari mellitus yana taimakawa rage yawan jini

An dade ana amfani da maganin cututtukan yoga a kasar Indiya. Ba a tabbatar da ingancin fasahohin Ayurvedic daban-daban da ayyukan yogic ba a cikin kula da ciwon sukari ba kawai ta hanyar sakamako ba, har ma ta hanyar binciken dakin gwaje-gwaje.

Wannan labarin zai tabbatar da dalilin da yasa yoga ke taimakawa ragewa, kuma tare da kullun azuzuwan - daidaita matakan sukari na jini, menene sakamakon da za a iya samu, kuma ya gabatar da hadaddun asir ga masu ciwon sukari, wanda kusan dukkanin marasa lafiya zasu iya yin su.

Sakamakon yoga a kan masu ciwon sukari

Nau'in na 2 na ciwon sukari mellitus cuta ce da ke haifar da haɓakar insulin. Tare da wannan ilimin, ƙwayoyin beta na pancreatic suna samar da hormone insulin wanda ya cancanta don ɗaukar glucose ta kyallen jiki.

Bayan haka, membranes na sel na gabobin da kyallen takamaiman basa “ganin” insulin. Saboda haka, glucose ba a sarrafa shi, amma yana zagaya cikin jini, yana kara matakin maida hankali.

Babban nau'ikan maganin motsa jiki na gargajiya don ciwon sukari II sune:

• horo na musamman na karfi don manyan kungiyoyin tsokawanda ke taimakawa sabunta sel membrane mai hankali ga insulin,
• kadunatallafawa aikin tsarin na zuciya da jijiyoyin jini a matakin da ke hana tasirin cutar kanjamau - atherosclerosis, hauhawar jini, bugun jini, bugun zuciya, bugun endarteritis.

Ofaya daga cikin "kari" na yoga daga ciwon sukari shine ragi da kuma kula da nauyin jikin mutum mai zuwa

Koyaya, ga marasa lafiya da suka riga sun kamu da matsanancin ƙwayar cutar insulin-a jiki, sama da shekaru 40, ƙarfin horo ba zai yiwu ba. Kiba mai yawa da yanayin rashin lafiyar jiki da kuma matsakaicin motsa jiki. A irin waɗannan halaye, ana sauya mayewar tsokoki ta hanyar riƙe ƙididdigar tasirin yoga.

Yayin aiwatarwarsu, babban an kuma warware - amfani da glucose ta hanyar inganta haɓakar masu karɓar insulin a cikin tsokoki, da sauran mahimman ayyuka don sarrafa ciwon sukari:

• increaseara yawan masu karɓar raƙuman raƙuman ƙwayoyin insulin,
• rage glucagon samarwa,
• rage taro cortisol taro,
• ingantaccen metabolism
• sabuntawa na daidaituwar yanayin rayuwa,
• na yau da kullum na arterial, intracranial da matsa lamba na ciki,
• tsarin urinary
• increasedara sautin tsokoki da tasoshin ƙananan hancin,
• ƙara juriya damuwa.

Mahimmanci! An tabbatar da cewa ƙuƙwalwar ƙwayar tsoka mai sauri yana ƙara yawan glucose jini, yana samun shi daga shagunan glycogen a cikin hanta. Ya bambanta da tarin ƙarfin darussan ƙarfin ƙarfi, lokacin da "kurakurai" a cikin aji zai yiwu, idan ana yin cakuda yoga, da wuya a sami irin wannan nauyin.

Nessarfin tasiri mai tasiri akan jikin mai haƙuri da ciwon sukari na II ba shi da tushe, amma an tabbatar da shi ta hanyar binciken likita da yawa. Misali, muna bada sakamakon daya daga cikinsu.

Hujjar-tushen Tasirin Yoga Cikakken Gudanarwa

A cikin hoto: 1 - farawa don Nauli da Agnisar Dhauti, 2 - Shavasana

An gudanar da binciken ne a Asibitin BHEL (Haridwar, India). An sadu da halaye masu zuwa:

1. Shirin ya shafi mutane 50 - maza 30 da mata 20. Bazuwar samfurin aukuwa tsakanin marasa lafiya tare da kamuwa da cutar sankarar mellitus na II, yawan kiba II ko hauhawar jini na III, da hauhawar I na hauhawar jini.
2. An bincika matakan sukari na jini tare da mai nazarin kimiyar sunadarai RA-50, hawan jini tare da sphygmomanometer na Mercury.
3. Wasididdigar ƙididdiga na bayanan an yi ta amfani da t-test ɗin Student.
4. Yoga yi tsawon makonni 9 kuma sun hada da:

• tsarkakewa tare da taimakon Langhu Shankhaprakshalana - a ranakun Lahadi,
• tsarkakewa tare da Kunjal Kriya - a ranar Talata da Alhamis,
• kullun, safe da maraice, an yi wani hadadden daga: 20 sau Nauli (ginin ciki) + 20 sau 3 sassa na Agnisar Dhauti (wutar numfashi) + minti 10 a cikin asana na Shavasan (gawa gawa) - duba hoto a sama.

1. Requirementsarin buƙatu don batutuwa:

• yarda da saba, wajabta kafin gwajin da likita, abinci na asibiti da aikin jiki,
• hana shan kowane sukari da kuma rage karfin magungunan hawan jini.

Sakamakon "gwaji", an samo sakamako mai zuwa. Ni da II - matakin glucose (mg / dl) kafin da bayan abinci, III da IV - matsin lamba da ƙananan (mmHg)

Kamar yadda kake gani daga zane, duka alamomin matakin glucose sun ragu sosai, kuma karfin jini ya koma daidai! A lokaci guda, matakin kwantar da hankalin kwastomomi ya ragu ga dukkan alamu guda 4, kuma t-dabi’unsu ya kara tabbatar da rashin ingancin tasirin wannan al’adar a jikin masu ciwon sukari.

Haske. Idan kuna sha'awar tsarin da aka nuna don sarrafa cutar ta cutar kanjamau, to sai ku nemi shawarwari game da aiwatar da abubuwan da ke cikin jikin sa kawai a rukunin gidajen yoga na musamman. Hakanan, tabbatar cewa fahimtar bambanci tsakanin gidan Abdominal da Breath of Fire.

Fara da ƙarshen darasi

Don farawa da kawo ƙarshen aiwatar da hadaddun ya kamata ya kasance tare da aikin motsa jiki Jawo hasken rana (duba hoto a sama):

• zauna a wuri mai gamsarwa
• sa a goshi tukwici na ƙirar kuma yatsun tsakiya na hannun dama,
• hancinka ta hanci
• latsa maɓallin hagu na hagu tare da mtsin yatsanka na zobe,
• sha ruwa ta hancin hagu kuma rufe shi tare da babban yatsa,
• Bude maɓallin hagu na hagu kuma ƙone kamar yadda zai yiwu ta hanyar shi,
• riƙe numfashinka yayin da kake shayarwa har sai kana da marmarin halitta don shaƙa.

Yi numfashi a hankali kuma a hankali. Maimaita sake zagayowar - sha ruwa tare da hagu, da kuma nutsuwa tare da ƙoshin dama na dama - aƙalla sau 10.

Anas asir mai tsauri da tsayayye

Wannan rukunin darasi an hada shi ne da kwararrun likitocin na Rasha wadanda suka sami horo a fannin koyar da yoga a Jami'ar Dev Sanskriti ta Indiya. Aikata kaya a hankali.

Fara da yawan maimaitawa da kuma tsaka-tsakin lokaci na tsattsauran ra'ayi a cikin ku, yana mai da hankali kan gaskiyar cewa asir yana haifar da jin ɗan gajiya. Theseara waɗannan alamun kawai zuwa dabi'un da aka nuna a cikin tebur. Ba lallai ba ne don yin asanas ya fi tsayi da ƙari.

Mahimmanci! Aiwatar da wannan hadaddun ba ya keɓance ku daga abinci da kuma abubuwan da za ku ci yau da kullun ba. Amma daga allunan saukar da sukari, bayan kwanakin 5-7 na aikatawa a cikin magungunan da aka nuna a allunan, zai yuwu a ki. Koyaya, kafin hakan, a cikin kwanaki 2-3, kuna buƙatar yin ma'aunin sarrafa glucose tare da glucometer kafin da bayan abincin rana.

A ƙarshe, yana da mahimmanci a lura cewa tasirin maganin cututtukan ƙwayar cuta ya dogara da haɗin gwiwar likita da masu ciwon sukari. Koyaya, maƙarƙashin mara haƙuri yana da laushi don lura da dukkan magunguna, musamman ma ƙwararren masanin abinci mai gina jiki da mai ilimin motsa jiki, wanda ke shafar sarrafa ciwon sukari.

Zai yiwu gaba ɗaya don warkar da ciwon sukari mai tsayayya, amma wannan zai buƙaci shekaru 5 na ilimin zazzagewa na jiki, cikakken tsabtace jiki na yau da kullun ta amfani da aikin Shankhaprakshalan da kuma bin ka'idodi masu mahimmanci game da halayen cin abinci.

Yoga don ciwon sukari - lura da cutar da kuma kawar da cututtukan da suka shafi cuta

Yoga daidai yana ƙarfafa tsarin tsabtace jikin mutum; tasirinsa akan matakin sukari na jini, yanayin tsarin jijiyoyin jini da alamun alamun matsa lamba an lura akai-akai.

Hanyoyi masu haɗaɗɗun hanyoyin zamani don magance ciwon sukari sun haɗa da kawar da duk wani cuta na rayuwa.

Yoga don ciwon sukari yana kawar da alamun wannan cutar kuma yana ba da gudummawa ga ƙarin ɓoye insulin.

Ciwon sukari da yoga

Ciwon sukari yana da alaƙar kai tsaye ga rikicewar rayuwa da isasshen samar da insulin na hormone.

A wani matakin farko na cutar, mutane da yawa ba su lura da tabarbarewa cikin kwanciyar hankali ba, amma wannan cuta tana da mummunan sakamako.

Yin zuzzurfan tunani, motsa jiki na yau da kullun da kuma numfashi suna taimakawa haɓaka aikin ƙwayar cuta, da hanta, wanda yake da matukar muhimmanci ga marasa lafiya da masu ciwon sukari.

Tare da nau'in ciwon sukari na 2, yoga zai taimaka wa mutum ya dawo da lafiyarsa, ya daidaita narkewa har ma ya tsara sukarin jini. Wannan cuta wani lokaci ana kiranta "tagwaye masu kiba", galibi tana shafan mutane masu kiba.

Rage cin abinci da yoga a wannan yanayin sune mataimaka masu kyau da mabuɗan maɓalli don warkarwa. Godiya garesu, matakan metabolism suna fara faruwa sosai, aikin insulin yana ƙaruwa, kuma matakan sukari na jini suna raguwa.

Darussan Yoga kuma zasu kasance kyakkyawan rigakafin cutar.

Idan mutum yana da ciwon sukari na 1, yana da matukar wahala ka rinjayi samar da insulin tare da taimakon yoga, to, a nan wannan dabarar warkarwa zata zama da amfani.

Yana taimakawa wajen daidaita ma'aunin cikin gida, guji damuwa, don haka inganta rayuwar rayuwa.

Bugu da kari, azuzuwan yoga suna sauƙaƙe jiyya na cututtukan cututtukan zuciya - ƙarancin jijiyoyin jiki da hauhawar jini.

Sakamakon yoga a jikin mai haƙuri da ciwon sukari

Anasaukin kamfani mai sauƙi mai sauƙi wanda aka gabatar akan bidiyo kuma an yi shi a cikin yanayi mai raɗaɗi ko da a cikin mafi yawan sigogi masu sauƙi suna da tasirin gaske akan lafiyar mai haƙuri da ciwon sukari, yayin da:

• aikin ƙwayar gastrointestinal an daidaita shi,
• kashi na yau da kullun da ake bukata na rage insulin,
• Yawan abinci yana cinye yana raguwa,
• rage cin abinci
• carbohydrate metabolism ne bisa al'ada
• jikin mai ya ragu
• tsarin endocrin, da rigakafi da tsarin jijiyoyin jini, suna inganta.

Mafi ingancin asanas ga masu ciwon sukari

Anasayan asirin yoga yana da tasiri mai ƙarfi a cikin ƙwayar ƙwayar cuta, wanda ke ba da gudummawa ga ƙarin ɓoye insulin. Bugu da kari, aikin tsokoki da jijiyoyi na taimaka wajan samar da mafi kyawun ƙwayar ƙwayar plasma, kuma wannan yana haifar da raguwa a cikin matakan glucose mara ƙarfi.

Lokacin zabar wani tsarin motsa jiki na yoga da bidiyo don lura da ciwon sukari na kowane nau'in, ana bada shawara don kula da asanas mai zuwa:

• malasana
• vajrasana
• chakrasana
• sarvangasana,
• mayurasana
• pashchimottanasana,
• Matsyendrasana
• apanasana
• salabhasana
• anantasana
• Surya Namaskar.

yana taimaka wajan koyi madaidaiciyar dabarar aiwatarwa da kuma kyakkyawan tuna jerin motsi.

Yoga yana taimakawa rage nauyi mai yawa, kuma ana aiwatar da tsari ba tare da matakan tashin hankali ba, a dabi'ance kuma a amince lafiya.

A hade tare da abinci mai kyau, wannan ingantaccen aikin yana ba da sakamako mai ban mamaki kawai. Marasa lafiya suna da raguwa a cikin sukari na jini, da kuma cholesterol na al'ada.

An gano cewa ko da tare da ciwon sukari na mellitus na insulin, ana rage buƙatar insulin idan magani ya haɗa da ayyukan motsa jiki. Abubuwan da ke cikin jiki suna fara shan glucose sosai, tun da yake aikin motsa jiki yana ba da gudummawa ga yawan masu karɓa waɗanda ke kula da insulin.

Bada motsa jiki

Wadanda ke fama da nau'in 1 da nau'in 2 na ciwon sukari ya kamata su kula sosai ga pranayama - motsa jiki don maƙarƙashiyar. Suna faɗar da tsarin juyayi na tsakiya, kwantar da hankali da kuma rage tasirin damuwa.

Haka kuma, suna da sauƙin aiwatarwa, idan kun san dabarar. An yi imani da cewa haɗuwa ne na motsa jiki na numfashi da aikin tsoka wanda ke da kyakkyawan sakamako akan tsarin endocrine.

Irin wannan hanyar haɓaka mafi kyawun jagorancin shine ke jagorantar jiki don daidaitawa, wanda yake da matukar mahimmanci ga marasa lafiya da masu ciwon sukari na kowane nau'in.

Mafi kyau don farawa ta hanyar bincike Nadi Shodhan Pranayama - alternating numfashi tare da taimakon hanci. Daga nan zaku iya matsawa zuwa ga zurfin ciki da saurin daukar numfashi. Bhramari daidai yana kwantar da hankalin jijiya, kuma Bhastrika pranayama yana taimakawa wajen daidaita jini da oxygen da kuma kawar da tarin carbon dioxide.

Yoga don ciwon sukari: contraindications

Dole ne a yarda da magani na Yoga tare da likita, wani lokacin tare da ciwo mai raɗaɗi mai yawa, aikin jiki bazai zama mai amfani ba.

Contraindications suma cututtukan cuta daban-daban ne masu alaƙa da ciwon suga, idan suna cikin mawuyacin hali, harma da rikitarwa, irin su nephropathy da retinopathy.

Jiyya zai yi tasiri ne kawai idan kun kusanto da shi a hankali kuma tare da ƙarfi, bincika a hankali game da duk matsalolin lafiyar da ake da su.

Idan azuzuwan suna haifar da marassa motsin zuciyar mutum, kuna buƙatar zaɓar wani nau'in motsa jiki. Tare da ciwon sukari, yana da matukar muhimmanci a kula da daidaiton ciki kuma a kowane hanya mai yiwuwa don guje wa damuwa. Hakanan wajibi ne a lura da ma'aunin, matsanancin motsa jiki na iya shafar lafiyar.

Babban sharuɗɗa a cikin lura da ciwon sukari ta hanyar yoga shine jin dadi da walwala!