Seo Setsebi se se Bolelang & Kamoo U ka Qalang Kateng
Yoga ke e 'ngoe ea mefuta e tloaelehileng ea ho ikoetlisa bakeng sa fibromyalgia (FMS). E ka ba mokhoa o motle, o bonolo oa ho otlolla 'mele oa hau le ho hlakola mesifa le metheo e thata. E boetse e thusa ka teka-tekano le matla, 'me, ha u ntse u tsoetse pele haholoanyane, e ka u thusa ho etsa mosebetsi oa pelo.
Batho ba bang ba tšoara yoga feela joaloka boikoetliso, empa ha ba etsoa ka tsela ea setso, e hatisang ho phefumoloha le tlhokomelo e laoloang, hape e ka u thusa ho phutholoha, ho khutsa le ho tsepamisa kelello mehopolong ea hau, le ho sebetsana le khathatso ea maikutlo.
Ho ikoetlisa ke ntho e thata ha u na le mafu ana. Ho hongata haholo ho ka bakang matšoao a matšoao a tsoang ho bonolo ho ea ho a maholo. Etsa bonnete ba hore u buisana le ngaka ea hao mme u ithute ho qalisa lenaneo la boikoetliso pele o qala tsamaiso ea yoga kapa ntho leha e le efe e 'ngoe.
Yoga bakeng sa Fibromyalgia
Phuputso e ntseng e hōla e bontša hore batho ba nang le FMS ba ka rua molemo ho yoga. Litlhaloso tse 'maloa le litlhahlobo tsa libuka tse teng li fumaneha pakeng tsa 2012 le 2015. Tse ling tsa li fumanoa li kenyeletsa:
- Liphello tse ntle tse ts'oanang empa mefokolo ea ho ithuta e mengata (Lauche);
- Phello e nyenyane ea mokhathala ka maemo a mangata a amanang le mokhathala, ho akarelletsa le fibromyalgia (Boehm);
- Litholoana tse ntle tsa ketsahalo ea kelello (e ka kenyelletsang yoga , haeba e etsoe ka kelello) ho tepella maikutlong e fapaneng le FMS (D'Silva);
- Khothatso e matla ea mokhatlo oa ho thuisa oa phekolo (yoga, tai chi , qigong ) bakeng sa FMS (Langhorst 2012);
- Mekhoa ea phekolo e tsitsitseng e fokotsa litšitiso tsa boroko, mokhathala, ho tetebela maikutlong le mefokolo ea ts'ebetso, empa, ho fapana le lithuto tse ling, ha hoa bonahala ho fokotsa bohloko (Langhorst 2013);
- Tšusumetso e matla ho isa ho e phahameng ho fokotsa bohloko ho tloha mokhatlong o nahanang oa phekolo ka ho se be le litla-morao tse mpe (Mist);
- Ho khothatsa ntlafatso ea 'meleng le ea kelello meleng e mengata ea mafu a meriana, ho akarelletsa le FMS, lefu la sethoathoa , lefu la stroke , multiple sclerosis , lefu la Alzheimer le mafu a tsamaiso ea methapo ea meriana (Mithra);
- Bopaki ba hore yoga e sireletsehile 'me e ka fella ka ntlafatso ea bohloko le ho sebetsana le maemo a mangata a mesifa, ho akarelletsa le FMS (Ward 2013);
- Liphello tse tšepisang tsa mekhoa ea 'mele ea kelello e akarelletsang yoga, tai, ho phefumoloha, le Pilates le tlhokahalo ea lipatlisiso ho bapisa mekhoa ena ho mekhoa e tloaelehileng ea ho ikoetlisa (Busch).
Leha ho le joalo, tlhahlobo e 'ngoe e boletse hore ho ne ho e-na le bopaki bo tlaase bakeng sa phello ea bokooa le bokooa' me e fana ka likhothatso tse fokolang (Cramer). Ba bangata ba boletse tlhoko ea mekhoa e metle ea ho ithuta le lithuto tse kholo. Bonyane e mong o boletse tlhokahalo ea mekhoa e tloaelehileng, lentsoe la mantsoe, le tlaleho ea lintlha e le hore ho etsoe phetoho le ho bapisa haholoanyane (Ward 2014).
Lintlha tsa lithuto tsa batho ka bomong li kenyelletsa:
- Ho ntlafatsa liphesente tse 32 lekholong la lipotso tsa Fibromyalgia Impact Questionnaire qetellong ea nako ea thuto le tsoelo-pele e tsoetseng pele ea 22% likhoeli tse tharo hamorao, le ba neng ba etsa yoga hangata ba bona phaello e kholo (Carson);
- Tlhokahalo ea mananeo a yoga a lokiselitsoeng ka ho khetheha bakeng sa FMS ho thusa ho hlōla ho tšoenyeha ka lihlopha tse hlokang tlhompho e le 'ngoe' me e ka baka bohloko bo boholo (Firestone);
- Ho khoneha ho eketseha ha cortisol e bakoang ke khatello ea kelello, eo hangata e sa tloaelehang FMS (Carson).
Sebaka sena sa lipatlisiso se hōlile haholo ho tloha ka 2010. Ha se ntse se tsoela pele, re ka bona ntlafatso ea moralo oa ho ithuta le ho tsitsana ho eketsehileng pakeng tsa lithuto, ho bolelang hore re tla tseba ho eketsehileng mabapi le hore na ho na le yoga e atlehang hakae, empa ke mefuta efe e ka 'nang ea e-ba molemo rona, mme mohlomong ke lihlopha tse kae tsa FMS tse ka arabelang hantle.
Ho Qala ka Yoga
Ha u qala ho yoga, joalo ka ha u qala mokhoa oa ho ikoetlisa, o lokela ho qala ka ho hlahloba ngaka ea hau ho netefatsa hore e sireletsehile ho uena. Hang ha u se u e-na le mosebetsi o nepahetseng, ho molemo ho tsoela pele butle-butle.
Leka e le 'ngoe kapa e' meli e bonolo e etsa letsatsi 'me u ele hloko haholoanyane hore na e etsa hore u ikutloe joang. Hang ha u netefatsa hore ha e fetise matšoao, u ka qala ho eketsa butle-butle.
Hobane u tla be u qala butle-butle, mohlomong u batla ho e etsa u le mong kapa le morupeli oa hau. Haeba u etsa lenaneo le itšetlehileng ka lona, etsa bonnete ba hore u utloisisa ka botlalo lipotso pele u li leka, 'me u tiise hore u qala ka lintho tse bonolo tseo u lutseng ho tsona kapa u robalang fatše. Video kapa buka e nang le litšoantšo tse ntle e ka thusa.
Haeba o eketsa ka botlalo, o hopole hore batho ba bangata ba nang le FMS ba tloaetse ho ba le botenya, haholo ha ba eme. Ho lebisa tlhokomelo haholo ho maemo a robalang, ho lutse, kapa ho ema sebakeng se tsitsitseng ho ka etsa hore sena se be bothata.
Bakeng sa tlhahisoleseding e mabapi le yoga regimen e etselitsoeng ho amohela matšoao a lefu le sa foleng la mokhathala (le leng le tšoanang le matšoao a FMS), sheba Yoga bakeng sa Boloetse bo sa Feleng ba Boloetse .
Ho eketsehileng ka ho ikoetlisa bakeng sa Fibromyalgia
Lisebelisoa:
Boehm K, et al. Bopaki bo thehiloeng bohlokong le bo bong bo sebetsang: CAM. 2012; 2012: 124703. Liphello tsa mehato ea yoga ka mokhathala: tlhaloso ea meta.
Busch AJ, et al. Bohloko ba hona joale le bohlooho bo tlaleha. 2011 Oct; 15 (5): 358-367. Sebelisa phekolo ea fibromyalgia.
Carson JW, et al. Koranta ea Clinical of pain. 2012 Nov-Dec; 28 (9): 804-13. Ho latela yoga ea tsebo ea fibromyalgia: liphello ho likhoeli tse tharo le phetoho ho sehlopha sa lenane la ho leta.
Cramer H, et al. Rheumatology. 2013 Nov; 52 (11): 2025-30. Yoga bakeng sa mafu a rheumatic: tlhahlobo e tsitsitseng.
Curtis K, Osadchuk A, Katz J. Journal of Pain Research. 2011 July; 2011 (4): 189-201. Ho kenella ka libeke tse robeli tsa yoga ho amahanngoa le ntlafatso ea bohloko, ho sebetsa ka kelello le ho ba le kelello, le liphetoho tsa cortisol ho basali ba nang le fibromyalgia.
da Silva GD, Lorenzi-Filho G, Lage LV. Journal ea Meriana e Meng le e Phelisang. 2007 Dec; 13 (10): 1107-13. "Liphello tsa yoga le ho eketsoa ha Tui Na ho bakuli ba nang le fibromyalgia."
D'Silva S, et al. Psychosomatics. 2012 Sep-Oct; 53 (5): 407-23. Meriana ea mmele ea kelello e phekola ka ho teba ho tebileng maikutlo: ho hlahloba ka mokhoa o hlophisitsoeng.
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Langhorst J, et al. Schmerz. 2012 Jun; 26 (3): 311-7. Litlhare tse tlatsitseng le tse ling tsa lefu la fibromyalgia. Tlhahlobo e hlophisitsoeng, tlhahlobo ea meta le tataiso. [Sehlooho ka Sejeremane. Senyesemane se boletsoeng.]
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Mishra SK, et al. Annals ea Indian Academy of Neurology. 2012 Oct; 15 (4): 247-54. Bohlokoa ba phekolo ea yoga mathateng a methapo ea pelo.
Mist SD, Firestone KA, Jones KD. Journal ea lipatlisiso tsa bohloko. 2013; 6: 247-60. Koetliso e kenyelletsang le e meng bakeng sa fibromyalgia: mokhoa oa ho etsa lipatlisiso.
Schmidt S, et al. Bohloko. 2011 Feb; 152 (2): 361-9. Ho phekola fibromyalgia ka ho fokotsa khatello ea kelello kelellong: liphello tse hlahang nyeoeng e laoloang ka mabitso a mararo.
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Ward L, et al. Tlhokomelo ea li-musculoskeletal. 2013 Dec; 11 (4): 203-17. Yoga bakeng sa matla a sebetsang, bohloko le liphello tsa kelello litabeng tsa mesifa: ho hlahloba ka mokhoa o hlophisitsoeng le ho hlahloba litlhahlobo.