International Day Of Yoga 2019: 10 Yoga Poses e Hōʻoki i ka momona o ka ʻōpū

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ʻO ka nele i ka hoʻoikaika kino a me kahi ʻano sedimentary, a me nā ʻano like ʻole e kōkua ai i ka hoʻomohala ʻana i nā waihona momona i kou kino, keu hoʻi a puni kou ʻōpū. E like me kahi noi hou, ua ʻike ʻia ka nui o nā momona a puni ka ʻōpū i manaʻo ʻia ʻoi aku ka maikaʻi ma mua o ka kaupaona. Manaʻo ʻia ka momona o Belly he paʻakikī loa ia ʻaʻole maʻalahi ka hemo ʻana.

Hōʻike nā noiʻi e hiki i ka momona o ka ʻōpū ke hoʻonui i ka makaʻu o ka maʻi diabetes type 2, maʻi puʻuwai, hahau, kaomi koko a ʻo ka maʻi ʻaʻai hoʻi. Ua hoʻomaʻamaʻa ka hoʻomaʻamaʻa ʻana iā yoga i kahi hana kūpono no ka nalo ʻana i kēlā momona keu a puni kou tummy. He mana ko Yoga e hōʻemi kikoʻī i ke kaumaha mai kekahi mau ʻāpana o ke kino a ua manaʻo ʻia ʻo ia ka hana kūpono loa e hōʻemi i ka momona o ka ʻōpū ^[1] .

E pili ana i ka International Day Of Yoga, 2019, e ʻike mākou iā 10 poses yoga kūpono i hiki ke kōkua iā ʻoe e nalo i ka momona o ka ʻōpū.

Kū ʻo Yoga no ka lilo ʻana o ka momona o ka ʻōpū

1. ʻO Bhujangasana a i ʻole kū i ka cobra

Loaʻa ka inoa o ka pose ma ke ʻano he cobra ma mua o ka hoʻouka ʻana. He kūlana maʻamau ia no nā poʻe me nā maʻi hanu. Kōkua ia i ka hoʻoikaika ʻana i ka abs a hemo i ka momona o ka ʻōpū. Hoʻololi hoʻi ia i ke kino o luna ^[elua] .

KaʻAnuʻu 1: E moe i lalo i kou ʻōpū a mālama i kou mau wāwae pili a pili ka manamana wāwae i ka honua. KaʻAnuʻu 2: E kau i kou mau lima i ka ʻaoʻao o kou poʻohiwi a e waiho ka lae ma ka honua.

KaʻAnuʻu Hana 3: E hanu hohonu a hāpai i kou poʻo a hiki i ka moku moku. E hoʻāʻo e ʻike i ka hale.

KaʻAnuʻu 4: Mālama i ke kūlana a 60 kekona. E hanu a hoʻokuʻu nui i loko.

KaʻAnuʻu 5: E hoʻi i ke kūlana kumu ʻoiai e hāpai hohonu nei.

KaʻAnuʻu 6: E hana hou i ke kaʻina hana he 3-5 mau manawa.

2. Tadasana a i ʻole kuʻi mauna

Kahi pumehana, maikaʻi kēia yoga asana i ka hōʻemi ʻana i ka momona o ka ʻōpū. Hoʻomaikaʻi ia i ke kahe o ke koko, ma laila e kōkua ai i kou kino e puhi i kēlā momona nui ^[3] .

pehea e hoʻopaʻa ai i ka umauma hemo

KaʻAnuʻu 1: Kū i kou wāwae a hohola i kou kuʻekuʻe wāwae.

KaʻAnuʻu 2: Pono ke kua i pololei a pono nā lima ma kēlā me kēia ʻaoʻao o ke kino.

KaʻAnuʻu Hana 3: E lawe i kahi hanu hohonu a hoʻolōʻihi i ka iwi kuamoʻo.

KaʻAnuʻu 4: E hoʻokiʻekiʻe i ka pāma ma luna o ke poʻo.

KaʻAnuʻu 5: E hāpai i kou mau kuʻekuʻe wāwae a kū i kou manamana wāwae.

KaʻAnuʻu 6: Hana i kēia he 10 mau manawa.

3. Uttasana a i ʻole kū kū i mua

E kōkua kēia pose i kaomi ʻana i ka ʻōpū a kūlou ʻoe i mua e kahi mea e kōkua ai i ka hōʻemi ʻana i ka ʻōpū. ʻO ka ikaika i hāʻawi ʻia i kou ʻōpū e kōkua i ka hemo ʻana i ka momona kūpono ʻole ^[4] .

KaʻAnuʻu 1: E kū pololei i kou kua a hanu hohonu i kou hāpai ʻana i kou lima.

KaʻAnuʻu 2: Kūlou i mua i kou hanu ʻana a hiki i ka honua me kou mau lima.

KaʻAnuʻu Hana 3: ʻOiai ʻoe e hoʻopā i ka papahele e hohola i kou mau lima.

KaʻAnuʻu 4: Eia kekahi, e hoʻopā i kou manamana wāwae a me nā kuʻekuʻe wāwae.

KaʻAnuʻu 5: Noho i ke kūlana no hoʻokahi minute me kou tummy i hoʻopili ʻia i loko.

KaʻAnuʻu 6: Ma hope, hanu i waho a hoʻi i ke kūlana kū.

KaʻAnuʻu 7: E hana hou i kēia mau manawa he 10.

4. Paschimottanasana a i ʻole kūlou i mua

Hoʻoulu kēia mea i ke kikowaena o ka solar plexus (nā aʻa o ka ʻōnaehana minamina i ka lua o ka ʻōpū) a no laila e kōkua ai i ke kani o kou ʻōpū. Kaawale mai ia, yoga asana mea pono no ka mālama ʻana i nā maʻi digestive pū kekahi ^[5] .

pehea e hōʻemi ai i ka lauoho keʻokeʻo home remedies

KaʻAnuʻu 1: Noho pololei me kou mau wāwae i hohola i mua.

KaʻAnuʻu 2: E kū pololei i kou kuamoʻo, inhale a kīloi i kou mau lima ma luna o kou poʻo me ka ʻole o ka piʻo ʻana o kou mau kuʻe lima.

KaʻAnuʻu Hana 3: Kūlou mālie a pā i kou mau wāwae.

KaʻAnuʻu 4: E hanu i loko a paʻa i kou ʻōpū a hoʻāʻo e mālama i ke kūlana no 60-90 kekona.

KaʻAnuʻu 5: E kūlou i kou poʻo i lalo a hanu i waho.

KaʻAnuʻu 6: E hana hou i kēia mau manawa he 10.

5. Naukasaan a i ʻole kū i ka moku

ʻO kekahi o nā yoga maikaʻi loa e kau nei no ka hemo ʻana o ka momona o ka ʻōpū, hoʻopaʻa ka moku i nā mākala o kou ʻōpū a kōkua i ke kani ʻana o kou abs pū kekahi. ^[6] .

KaʻAnuʻu 1: Noho me kou mau wāwae i hohola i mua.

KaʻAnuʻu 2: E kū pololei i kou kua.

KaʻAnuʻu Hana 3: E hanu nui i loko a hemo, ʻoiai e hāpai ana i kou poʻo, ka umauma, a me kou mau wāwae mai ka honua.

KaʻAnuʻu 4: Paʻa i ke kūlana no 30-60 kekona, ʻoiai e hanu maʻamau.

pehea e hana ai i ka lauoho palupalu

KaʻAnuʻu 5: Inhale, a laila hemo hohonu, hoʻomaha mālie a hoʻi i kāu kūlana mua.

KaʻAnuʻu 6: E hana hou i kēia no 10 mau manawa.

6. ʻO Pavanamuktasana a i ʻole ka mea hoʻōla makani

ʻO kekahi o nā yoga ʻoi aku ka maikaʻi no ka paʻa paʻa a me ke kōkō, ke kau nei ka makani i ka pono i kona inoa. Kūpono no ka hoʻohaunaele ʻana i ka bloat a me ka hoʻēmi ʻana i ke kinoea, kōkua ka pose i ka stimulate i ka kolona, ​​ka ʻōpū liʻiliʻi, a me ka ʻōpū. Ma muli o ka hoʻoikaika ʻana o kou mau kuli i kou tummy, hiki i ke kūlana ke kōkua i ka hoʻā ʻana i ke ahi o ka momona o ka ʻōpū ^[7] .

KaʻAnuʻu 1: E moe pālahalaha i kou kua me nā wāwae ʻelua e kīnā pololei i mua ou.

KaʻAnuʻu 2: E lawe mālie i ke kuli ʻākau i luna i kou umauma a paʻa me nā lima ʻelua no 20 hanu (2 minuke).

KaʻAnuʻu Hana 3: Ma hope o ka hana, hoʻololi i kahi ʻaoʻao ʻē aʻe.

KaʻAnuʻu 4: E hana hou i kēia no ka manawa he 7-10 mau manawa, ʻoiai e waiho ana i kahi wā 15 kekona.

7. ʻO Dhanurasana a i ʻole kūlou kakaka

Kāhea ʻia hoʻi ma ke ʻano he kakaka, kōkua ia i ke kani i kou ʻōpū a kōkua i ke kīloi i kou ʻōpū, hoʻi, ʻūhā, lima a me ka umauma. Hiki i ke hoʻomaʻamaʻa maʻamau ʻana o ke kau ke kōkua pono iā ʻoe i ka lilo ʻana o ka momona o ka ʻōpū, no ka mea e pili ana i ka nui o ke kaomi ma luna o kou mākala ab ^[6] .

KaʻAnuʻu 1: E moe pālahalaha i kou tummy.

KaʻAnuʻu 2: E hāpai i kou mau wāwae i hope a lawe i kou mau lima ma hope o kou mau pepeiao.

KaʻAnuʻu Hana 3: E hopu i kou manamana wāwae me kou mau lima.

KaʻAnuʻu 4: Kākoʻo i kou kaumaha o ke kino me kou ʻōpū.

KaʻAnuʻu 5: ʻOiai e hanu nui ana, e hoʻāʻo e hāpai i kou mau kuli i luna.

KaʻAnuʻu 6: Paʻa i ke kūlana no 15 a 30 kekona, ʻoiai e hanu maʻamau.

KaʻAnuʻu 7: Hoʻopu a hoʻomaha mālie, e kīloi ana i kou kino.

8. Chaturanga dandasana a i ʻole plank haʻahaʻa

ʻOiai e hoʻokō nei i kēia kumu, hoʻohuli ʻoe i kou kino i papa kahi. Kōkua ia i ka hoʻoikaika ʻana a me ke kani ʻana o nā pulima, nā lima, nā ʻōpū o ka ʻōpū, ke kumu, a me ke kua i lalo, a laila hoʻopau i ka momona momona i waiho ʻia a puni kou ʻōpū. ^[7] .

KaʻAnuʻu 1: Moe papa ma ka papahele.

KaʻAnuʻu 2: E hoʻolohi mālie ʻoe iā ʻoe iho ma kou mau lima a me kou manamana wāwae, me ka hāhā mālie.

KaʻAnuʻu Hana 3: ʻOiai e hemo ana, e hoʻohaʻahaʻa i kou kino i lalo i ka hapalua o kaomi, i like nā lima luna i ka papahele.

KaʻAnuʻu 4: E hoʻāʻo e paʻa i ke kūlana no 10-15 kekona.

9. Pranayama

ʻO kahi ʻano o nā hanu hanu, hiki i ke kaʻina o nā hana hanu ke kōkua i kou mau mākala ab e loaʻa ke kani.

KaʻAnuʻu 1: Noho i ke kūlana lotus me kou kua pololei.

KaʻAnuʻu 2: E hanu i loko o kou ʻōpū a hoʻohohā me ka lohi.

KaʻAnuʻu Hana 3: E hana hou mai nā manawa 15-20.

10. Surya namaskar a i ʻole ka hoʻomaikaʻi ʻana i ka lā

ʻO ka hoʻomaʻamaʻa ʻana i kēia pose e kōkua i ka hoʻoikaika kino kokoke i nā ʻāpana o kou kino. Aia he ʻumikūmālua kūlana i loko o ka surya namaskar e komo pū ana i mua a i hope hoʻi i hiki ke kōkua i ka hōʻemi ʻana i kēlā momona keu a puni kou ʻōpū. ^[8] .

hoʻohana i ka ʻōmato no ka maka

1. [1]Bernstein, A. M., Bar, J., Ehrman, J. P., Golubic, M., & Roizen, M. F. (2014). Yoga i ka mālama ʻana i ka momona a me ka momona. American Journal of Lifestyle Medicine, 8 (1), 33-41.
2. [elua]Mueller, D. (2002). Yoga therapy. ACSMS Health Fitness J, 6 (1), 18-24.
3. [3]Zerf, M., Atouti, N., & Ben, F. A. (2017). ʻO ka momona momona a me kā lākou hui pū ʻana me ke kino holoʻokoʻa: ka hāʻawi ʻana i ka momona a me ka haku ʻana. Ke kūlana o nā haumāna kula kiʻekiʻe kāne kāne ʻAlekania Algeria. ʻO ke aʻo kino ʻana o nā haumāna, 21 (3), 146-151.
4. [4]Gailey, J. A. (2015). Ke hoʻololi nei i ke aniani aniani: ka mana wahine o ka wahine momona ma o ka ʻae ʻana o ke kino. Ka wahine momona: Nā kuhikuhi hou i ka kumumanaʻo a me ka activism, 51-66.
5. [5]Stanley, J. (2017). ʻO kēlā me kēia Kino Yoga: E haʻalele i ka makaʻu, e kau i ka moena, aloha i kou kino. Ka paahana paahana.
6. [6]Swartz, JM, & Wright, YL (2015). ʻO ka naʻauao o nā hormones bioidentical i ka menopause, perimenopause, a me premenopause: Pehea e kaulike ai i ka estrogen, progesterone, testosterone, hormone ulu e hoʻōla i ka insulin, adrenals, thyroid lilo ʻōpū momona (Vol. 7) . Lulu. Kom.
7. [7]Tate, A. (2016). ʻO Iyengar Yoga no ka makuahine: Ke aʻo ʻana i ka loli i kahi ʻike aʻo ʻole. ʻO nā ʻaoʻao hou no ke aʻo ʻana a me ke aʻo ʻana, 2016 (147), 97-106.
8. [8]Kiecolt-Glaser, J. K., Christian, L., Preston, H., Houts, C. R., Malarkey, W. B., Emery, C. F., & Glaser, R. (2010). ʻO ke koʻikoʻi, ka wela, a me ka hoʻomaʻamaʻa yoga. ʻO ka lāʻau Psychosomat, 72 (2), 113.
9. [9]Lee, J. A., Kim, J. W., & Kim, D. Y. (2012). Nā hopena o ka hoʻoikaika kino yoga ma ka serum adiponectin a me ka metabolic syndrome i nā wahine postmenopausal nui. Menopause, 19 (3), 296-301.
10. [10]Cramer, H., Thoms, M. S., Anheyer, D., Lauche, R., & Dobos, G. (2016). ʻO Yoga i nā wahine me ka momona o ka ʻōpū-kahi hoʻokolohua hoʻomalu kaulike ʻia. Hoʻopau iā Ärzteblatt International, 113 (39), 645.

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