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O le lalolagi o le gasologa o le gugu o le lalolagi o se lalolagi ua faalauiloaina i tausaga uma i le aso 12 o Oketopa talu mai le 1996. O le aso o loʻo faʻailoa mai ai faʻafitauli o loʻo feagai ma tagata e iai ituaiga o gugu e pei ole osteoarthritis, psoriatic arthritis, gout ma rheumatoid arthritis ma valaʻau i fomaʻi ma polofesa mo le soifua maloloina. e faʻafesoʻotaʻi na tagata e tuʻuina atu ia latou i le amataga o faʻataʻi ma togafitiga.
O le gugu o se faʻamaʻi o le autoimmune e aafia ai le sili atu i le 180 miliona tagata i Initia. O le gugu e sili ona taatele i fafine nai lo alii [1] . I lenei tusitusiga, o le a tatou talanoaina pe faʻafefea ona faʻaleleia e le yoga faʻailoga o le gugu.
Yoga Ma le gugu
A o e matua, o le avanoa o soʻoga tiga faateleina ma oe amata amata puapuagatia mai vaivai ponaivi. O le le lava o faʻamalositino ma mea taua e mafai ona faʻatupuina ai le gugu. Yoga o se lelei ituaiga o faʻamalositino mo i latou o loʻo tigaina i le gugu aua o se maualalo-faʻamalositino faamalositino e faʻamamaina le tiga gugu e ala i le faʻamalosia o ou maso i soʻoga, ma faʻateleina fetuutuunai ma faʻamalosia ivi malosi.
O se suʻesuʻega ua faʻaalia ai o le yoga e mafai ona faʻamanuiaina i ituaiga eseese o gugu ma mafai ona fesoasoani i lalo tuʻufaʻatasi tiga, faʻaititia le popolevale ma le feteʻenaʻi, ma faʻaleleia fetuʻutuʻunaʻi fetuʻutuʻunaʻi [lua] .
O le isi suʻesuʻega na lomia faʻasalalau i le Restorative Neurology ma le Neurosains, o le faia o ni faʻamalositino yoga mo le valu vaiaso, e mafai ona faʻaititia ai le ogaoga o faʻailoga o le tino ma le mafaufau i tagata gasegase o le rheumatoid. [3] .
Yoga Faʻatulagaina mo le gugu
1. Toa tau (Virabhadrasana)
O lenei yoga asana faamoemoe i le faʻamalosia o soʻoga, faʻateleina le toto faʻasolosolo i puimanava, tauʻau, faʻaʻautagata eria, ma tapuvae. O le toa fitafita e aoga tele foi i le faʻamalosia o lima, vae, ma le pito i lalo [4] .
Faʻafefea ona fai:
- Tu saʻo ma vae lautele lautele ma liliu lou vae taumatau i fafo i le 90 tikeri ma agavale vae i le 15 tikeri.
- Sii i luga uma ou lima i le maualuga o le tauʻau ma lou alofilima faʻasaga i luga.
- Punou ou tulivae taumatau ma manava i fafo.
Faʻaaliga: Maualuga toto maualuga tagata gasegase tatau ona aloese mai lenei tulaga.
2. Faʻasologa o alalaupapa (Setu Bandhasana)
O lenei yoga pose o le a fesoasoani faʻamalosia le tulivae maso ma e aoga foi mo i latou o loʻo mafatia i le osteoporosis, foma, sinusitis, ma le toto maualuga. O le auala laupapa e faʻafilemuina le faiʻai ma faʻaititia le popole ma le popole i le tino [5] .
Faʻafefea ona fai:
- Taoto i lou tua, ma gaugau ou tulivae ma tuu lou suilapalapa i se mamao.
- Tuʻu ou lima i autafa o le tino ma siʻi lemu lou pito i lalo, ogatotonu i tua, ma le pito i luga tua o le foloa pe a e manava
- Taofi le tulaga mo le tasi i le lua minute ma faʻamatu le tulaga pe a e manava
3. Tafatolu faʻatulagaina (Trikonasana)
O le tafatolu tulaga faʻamalosia tulivae, vae, ma tapuvae. E fesoasoani foi i le faʻaloaloa ma le tatalaina o le uaua, suilapalapa, ma uaua, tauʻau, tuasivi, ma le pusa. O le tafatolu faʻailoga e mafai foi ona aumaia le mapusaga mai tua tiga ma sciatica [6] .
Faʻafefea ona fai:
- Tu saʻo ma tuueseese ou vae lautele.
- Liliu lou vae taumatau 90 tikeri ma tauagavale vae i le 15 tikeri.
- Afe ma manava loloto loloto ma faʻatagaina le lima agavale e sau i luga i le ea ma le lima taumatau e sau i lalo i le foloa.
Faʻaaliga:
1. E manaʻomia se faʻamalositino mafanafana ae e te leʻi amataina lenei yoga asana.
2. Faifai lemu ma lemu i luma ina neʻi leiloa le paleni.
4. Faʻatutuina o laʻau (Vrikshasana)
O le faʻatutuina o le laau e faʻamalosia ai vae, faʻalelei le paleni ma faʻamalosia suilapalapa. E aumaia ai foʻi le paleni ma le paleni i lou mafaufau ma fesoasoani e faʻaleleia atili ai lou mafaufau [7] .
Faʻafefea ona fai:
- Tu saʻo i lima i tafatafa o le tino.
- Punou lou tulivae taumatau ma tuu i luga o lou agavale agavale. O le vae o le vae e tatau ona faʻamau faʻamau.
- Manava loloto ma sisi i luga ou lima i luga o lou ulu ma aumai ou alofilima.
- Manava ma tatala ou lima ma ou vae.
5. Pusi faʻaloaloa (Marjariasana)
O le pusi faʻalauteleina yoga pose faʻamalosia le tapulima ma tauʻau, aumaia fetuʻutuʻunaʻi i le ivitū, faʻalauteleina digestion, malolo le mafaufau, ma faʻaleleia toto toto [8] .
Faʻafefea ona fai:
- Tootuli i lalo i le tulaga o se laulau ina ia faia lima ma vae vae o le laulau.
- Tuʻu saʻo ou lima ma ou alofilima i lalo.
- Vaʻai saʻo i luma ma manava a o sisii i luga lou auvae ma nonoa lou ulu i tua.
- Manava ma tatala lou tulaga.
6. Cobra faʻatulagaina (Bhujangasana)
O le tiga o le Cobra e faʻamalolo ai le tiga i tua, faʻalauteleina le ivitū, faʻateʻa ese le popolevale ma le lelava, faʻaosofia totoga i le manava, ma faʻamalieina sciatica [9] .
Faʻafefea ona fai:
- Tafa lemu i lou manava ma tuu lou muaulu i luga o le fola ma ou vae solo i luga o le eleele.
- Nei, manava ma siʻi lou pito i luga - lou ulu, fatafata, tua ma pelvis.
- Tuʻu saʻo ou lima i luga o le eleele ma manava lemu i totonu ma fafo.
Faʻaaliga: Aua le faia lenei tulaga pe a fai e te manuʻa i se tapulima poʻo se manuʻa i tua.
7. Tuʻuina o le tino oti (Savasana)
Lenei yoga faʻatulagaina faʻaititia faʻafitauli o le gugu, popole, le mautonu, ma le toto maualuga. E faʻaleleia ai foʻi aʻa ma sela, faʻamatuʻu ese le popole ma faʻafouina oe [10] .
Faʻafefea ona fai:
- Tafa lemu i lou tua ma moeiini ou mata.
- Tuʻu ese ou vae ma tuʻu ou lima i autafa, sina faʻalauteleina mai le tino.
- Malolo lemu lou tino ma manava lemu ma lemu mo le 10 i le 20 minute.
- [1]Akhter, E., Bilal, S., & Haque, U. (2011). Faʻateleina o le gugu i Initia ma Pakisitana: o se toe iloiloga Reumatology faʻavaomalo, 31 (7), 849-855.
- [lua]Haaz, S., & Bartlett, S. J. (2011). Yoga mo gugu: o se scoping toe iloilo. Reumatic faamaʻi falemaʻi o Amerika i Matu, 37 (1), 33-46.
- [3]Surabhi Gautam, Madhuri Tolahunase, Uma Kumar, Rima Dada. Aʻafiaga o yoga faʻavae mafaufau-tino faʻasolosolo i luga o faʻailoga tetele o le tino ma le faʻaletonu o le mafaufau i tagata gasegase o le Rheumatoid arthritis
- [4]Cheung, C., Wyman, J. F., Bronas, U., McCarthy, T., Rudser, K., & Mathiason, M. A. (2017). Faʻatautaia o tulivae osteoarthritis ma yoga poʻo le faʻamalosi tino / faʻamalositino polokalama faʻamalositino i tagata matutua: o se pailate faʻasolosolo faʻatonutonuina faʻataʻitaʻiga. Rheumatology faʻavaomalo, 37 (3), 389-339. faia: 10.1007 / s00296-016-3620-2
- [5]Kelley, K. K., Aaron, D., Hynds, K., Machado, E., & Wolff, M. (2014). O aʻafiaga o se polokalame faʻamalositino yoga i luga o le postural control, mobility, ma le savali vave i totonu o le nuʻu o loʻo nonofo i tagata matutua. Tusi o talaʻaga ma isi vailaʻau talafeagai (New York, NY), 20 (12), 949–954. faia: 10.1089 / acm.2014.0156
- [6]Crow, E. M., Jeannot, E., & Trewhela, A. (2015). Le aoga o Iyengar yoga i le togafitia o le tuasivi (tua ma le ua) tiga: O se faʻavasega iloiloga. Tusi faʻavaomalo faʻavaomalo o yoga, 8 (1), 3-14. faia: 10.4103 / 0973-6131.146046
- [7]Yu, S. S., Wang, M. Y., Samarawickrame, S., Hashish, R., Kazadi, L., Greendale, G. A., & Salem, G. J. (2012). O manaʻoga o le laʻau (vriksasana) ma le paleni tasi vae (utthita hasta padangusthasana) faʻatinoina e tagata matutua: o le suʻesuʻega o le biomekanika. Faʻamaoniga-faʻavae lagolago ma isi vailaʻau: eCAM, 2012, 971896. doi: 10.1155 / 2012/971896
- [8]Badsha, Humeira & Chhabra, Vishwas & Leibman, Cathy & Mofti, Ayman & Kong, Kelly. (2009). O aoga o yoga mo rheumatoid gugu: Faʻaiuga o se amataga, fausia 8-vaiaso polokalama. Rheumatology faʻavaomalo. 29. 1417-21. 10.1007 / s00296-009-0871-1.
- [9]Bhandari, R & Singh, Vijay. (2008). O se Pepa Suʻesuʻe i le 'Aʻafiaga o le Yogic Package on Rheumatoid Arthritis'. Initia J Biomekanika. Lomiga Faʻapitoa (NCBM 7-8 Mati 2009).
- [10]Kiecolt-Glaser, J. K., Christian, L., Preston, H., Houts, C. R., Malarkey, W. B., Emery, C. F., & Glaser, R. (2010). Faʻafitauli, pupuga, ma le yoga faʻataʻitaʻi. Vailaʻau ole mafaufau, 72 (2), 113-121. faia: 10.1097 / PSY.0b013e3181cb9377