12-feeb Yoga kom muaj zog, noj qab nyob zoo pob txha

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Columbia University (USA) tus kws kho mob lub cev Loren M. Fishman, uas tau sau cov ntaub ntawv ntawm yoga thiab nws cov teebmeem ntawm cov pob txha noj qab haus huv tau ntau xyoo, tau muab pov thawj tias yoga tuaj yeem ua tau zoo los tiv thaiv kev mob pob txha. Nws tsim ib txheej ntawm 12 asanas uas pab tswj cov pob txha noj qab haus huv thiab rov qab.

Osteoporosis (los ntawm Latin osteoporosis) - ib tug kab mob loj zuj zus mus rau lub cev metabolic kab mob ntawm lub pob txha los yog ib tug kho mob syndrome tshwm sim nyob rau hauv lwm yam kab mob, uas yog yus muaj los ntawm ib tug txo nyob rau hauv cov pob txha ceev, ua txhaum ntawm lawv cov microarchitectonics thiab muaj zog fragility vim yog ua txhaum ntawm cov pob txha metabolism nrog ib tug predominance ntawm catabolism tshaj. cov txheej txheem tsim cov pob txha, txo cov pob txha muaj zog thiab muaj kev pheej hmoo ntawm pob txha.

Xyoo 2005, Dr. Fishman pib nws txoj kev kawm me me ntawm yoga taw, uas thaum kawg tau txais txiaj ntsig zoo heev. Nyob rau hauv 2009, 11 koom uas tau ua yoga tau pom muaj nce pob txha ceev nyob rau hauv lub txha nqaj thiab lub duav, muab piv mus rau xya uas tsis tau ua yoga.

Cov txheej txheem kho mob pob txha yog cov tshuaj tshwj xeeb, uas muaj cov kev mob tshwm sim tsis zoo thiab tsis pheej yig. Cov kev mob tshwm sim ntawm cov tshuaj no yog mob plab hnyuv. Tseeb, txoj kev kawm ntawm E. S. Siris, J. Yu, K. Bognar, M. DeKoven, A. Shrestha, J. A. Romley, A. Modi., luam tawm nyob rau hauv phau ntawv Journal Clinical Interventions In Aging, pom tias tsuas yog 28% ntawm 126,188 tus neeg koom pib noj lawv cov tshuaj. Tus so xaiv tsis kam, xav kom tsis txhob muaj teeb meem plab.

Raws li nws txoj kev tshawb fawb, Dr. Fishman npaj yoga ua lwm txoj hauv kev, tsis tshua muaj kev phom sij thiab pheej yig dua rau kev tiv thaiv pob txha. Tsis tas li ntawd, yoga txhim kho kev sib npaug thiab kev sib koom tes ntawm kev txav, ua kom lub zog muaj zog, ua kom cov pob txha ceev thiab txhim kho kev xav.

Yoga, los ntawm kev sib piv ib pawg leeg nrog lwm tus, txhawb kev tsim cov osteocytes (pob txha hlwb).

Qee cov kws tshawb fawb tsis pom zoo nrog Fishman, yog li nws tau nrhiav neeg ua haujlwm pab dawb los ntawm thoob plaws lub ntiaj teb thiab pib tshawb fawb. Qhov kev sim tau dhau los ntawm 2005 txog 2015. Nws tau koom los ntawm 741 cov neeg. 227 tus neeg koom (202 ntawm lawv yog poj niam) tau ua 12 qhov tshwj xeeb asanas txhua hnub. Qhov nruab nrab hnub nyoog ntawm cov kev kawm yog 68 xyoo. 83% ntawm lawv raug kev txom nyem los ntawm osteoporosis los yog osteopenia (thaum pib ntawm osteoporosis).

Thaum pib ntawm qhov kev sim, cov kws tshawb fawb tau sau cov ntaub ntawv ntawm kev hloov pauv ntawm cov pob txha ntom ntom, ua biochemical tsom xam cov zis thiab ntshav, thiab coj x-rays ntawm tus txha nraub qaum thiab lub duav. Tom qab ntawd txhua tus neeg koom tau txais discs nrog kev cob qhia video, suav nrog 12 asanas.

Tom qab 10 xyoo, cov kws tshawb fawb tau rov ua dua kev tshuaj ntsuam. Cov txiaj ntsig tau pom qhov nce ntawm pob txha ceev hauv 227 tus neeg koom nrog yoga yuav luag txhua hnub. Tus so ntawm cov neeg koom tau txais kev txhim kho kev sib koom tes ntawm kev txav thiab kev nkag siab ntawm kev sib npaug, yooj yim, tsis muaj mob nraub qaum thiab pob txha (thaum lub sij hawm tag nrho cov kev sim, tsis yog ib tus neeg koom tau txais ib qho pob txha). Txawm tias muaj tseeb tias lawv cov pob txha loj tsis tau nce, nws tsis poob. Nws tau raug pov thawj tias yoga tuaj yeem yog qhov kev tiv thaiv zoo heev.

Complex ntawm 12 asanas

Yog li, lub complex muaj vrikshasana (ntoo posture), utthita trikonasana (daim duab peb sab posture), virabhadrasana II (warrior posture II), parsvakonasana (sab laug daim duab peb sab), parivritta trikonasana (twisted daim duab peb sab), salabhasana (locust posture), bandhadrasana ib nrab., supta padangusthasana I (puag ntawm caj npab rov qab mus rau ceg I), supta padangusthasana II (tuag ntawm caj npab rov qab mus rau ceg II), marichiasana II (twisting nrog ib tug ncaj ceg), ardha matsyendrasana (twisting nrog lub hauv caug khoov), savasana (lub cev poses).

Vrikshasana

Kev sib koom tes

Virabhadrasana II

Parshvakonasana

Kev sib koom tes

Shalabhasana

Sib pab nawb

Supta Padangusthasana I

Supta Padangusthasana II

Marichiasana II

Ardha Matsyendrasana

Shavasana

Txhua pose yog ua rau 30 vib nas this. Feem ntau, qhov nqi no tsuas siv 12 feeb xwb. Xav txog tias tsuas yog 12 feeb hauv ib hnub yuav ua rau koj noj qab nyob zoo, cov pob txha muaj zog, muaj lub cev zoo, txhim kho kev sib koom tes thiab kev sib npaug. Thiab raws li ib qho ntxiv, ntxiv rau lub siab zoo thiab kev ntxhov siab ua haujlwm!