So wote yaw na w’akyi yɛ wo den bere a woba fie anwummere esiane sɛ wote akongua so da mũ nyinaa nti? Anaasɛ wote nka sɛ wo ho nyɛ wo dɛ kakra wɔ w’akyi bere a wusɔre fi mpa so anɔpa no? Eyinom yɛ ɔhaw ahorow a nnipa pii hyia nnansa yi. Yɛn asetra kwan so no, nhyɛso kɛse wɔ akyi. Enti, eyi ano aduru pa ne yoga. Yoga nyɛ apɔw-mu-teɛteɛ kɛkɛ, ɛma yɛn adwene nya asomdwoe pii nso.
Yoga wɔ mfaso pii, titiriw ma wɔn a wɔn akyi yɛ wɔn yaw ne tebea horow a ɛma ɔhyew te sɛ Ankylosing Spondylitis . Ɛma nkwaa tumi yɛ mmerɛw kɛse , ɛhyɛ ntini ahorow den , na ɛtew adwennwen so na ɛma adwene no dwo. Nanso kae sɛ ɛho hia sɛ wo ne wo duruyɛfo kasa ansa na woafi apɔw-mu-teɛteɛ foforo biara ase.
Kae saa nneɛma yi ansa na woafi ase ateɛteɛ w’apɔw mu.
Ansa na wubefi ase ayɛ yoga no, ma yɛnhwɛ nneɛma kakraa bi so. Eyinom bɛboa mo baanu nyinaa ma moanya ahobammɔ na moanya mfaso kɛse afi mo adeyɛ no mu.
- Aduruyɛ mu afotu a edi kan: Sɛ wowɔ akyi ho haw anaa tebea bi te sɛ diski a ɛtwetwe (disc prolapse) dedaw a, hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn ansa na woafi apɔw-mu-teɛteɛ biara ase.
- Tie wo nipadua: Sɛ wote ɛyaw a ano yɛ den anaasɛ wo ho yɛ wo yaw bere a woreteɛteɛ w’apɔw mu a, gyae ntɛm ara. Ɛyɛ ade a ɛfata sɛ wobɛte nka sɛ ntini bi retwe, nanso ɛyaw a ano yɛ nnam te sɛ sekan yɛ kɔkɔbɔ sɛnkyerɛnne.
- Mma nhyɛ no: Mmɔ mmɔden sɛ wobɛyɛ tebea horow a ɛyɛ den yiye wɔ mfiase no. Fi ase nkakrankakra, sɛnea wubetumi biara. Bere kɔ so no, bere a wo nipadua no yɛ nea ɛyɛ mmerɛw no, wubetumi ayɛ tebea horow no yiye.
- Hom yiye: Ahome ho hia paa wɔ yoga mu. Hom kɔ akyiri na brɛoo wɔ tebea biara mu, na nkura wo home mu.
Okay, enti afei momma yɛnhwɛ nea yoga tebea abiɛsa a ɛnyɛ den yi ye ma akyi.
1. Anim a Wobɛbobɔw
Eyi yɛ tebea kɛse a ɛtrɛw akyi berɛmo no mu na ɛboa ma ntini a ɛwɔ akyi ne nan akyi no mu yɛ den no so tew.
Ɔkwan bɛn so na wɔyɛ?
Gyina hɔ tẽẽ, na ma wo nan ne w’asen nhyia. Ɛsɛ sɛ wɔkyekyɛ wo nipadua mu duru pɛpɛɛpɛ wɔ wo nan abien no nyinaa so. Mma wo nkotodwe ntoto mu koraa, na mmom ma ɛnkotow kakra. Afei home brɛoo, na ma w’akyi nkɔ tẽẽ na kotow fi w’asen. Ɛsɛ sɛ wo nipadua a ɛwɔ soro no sɛn fam kwa. Wubetumi abue wo nsa ma wode asɛn fam a wuntua hwee, anaasɛ wubetumi akura wo nsateaa mu.
Ade a ɛho hia sen biara ne sɛ wobɛma w’akyi ayɛ tẽẽ na woakotow w’asen, a worenyɛ kurukuruwa. Fa no sɛ wode wo yafunu rebɛn w’asen.
| Sɛnea Wogyina hɔ | Sɛnea wɔyɛ |
|---|---|
| Ɛyɛ den kakra | Kura wo nantwi mma na bɔ mmɔden sɛ wode wo moma so bɛbɛn wo nkotodwe. Eyi bɛma ntrɛwmu no ayɛ kɛse. |
| Ɔkwan a ɛyɛ mmerɛw no | Fa nkongua bi si w’anim, fa wo nsa to so, na kotow fam. Eyi bɛma nhyɛso a ɛwɔ w’akyi no so atew. Sɛ wopɛ sɛ ɛyɛ mmerɛw mpo a, wubetumi atra akongua biako so na woakotow akongua foforo so. |
2. Cobra Pose a Wɔde Di Dwuma
Saa tebea yi hyɛ ntini a ɛwɔ akyi no mu den, ebue koko ne mmati, na ɛma akyi no tumi yɛ mmerɛw kɛse. Eyi yɛ kɛse ma wɔn a wɔyɛ adwuma denam kotow a wɔbɛkotow da mũ nyinaa so no.
Ɔkwan bɛn so na wɔyɛ?
Da w’anim fam wɔ mpa so. Fa wo nsateaa to fam wɔ wo mmati ase. Ma wo nsateaa bɛn wo nipadua. Afei, a womfa wo nsa nmia , fa w’akyi ne wo yafunu ntini ahoɔden ma wo ti, wo kɔn, ne wo mmati so nkakrankakra fi fam. Kae sɛ, wo nsa wɔ hɔ sɛ ɛbɛboa wo ma woakari pɛ nkutoo, ɛsɛ sɛ wode w’akyi ahoɔden ma wo ho so.
- Sɛnea ɛbɛyɛ a ɛbɛyɛ den kakra: Bere a wowɔ tebea no mu no, fa wo nsa bom wɔ w’akyi. Eyi bɛma wo moma so abue kɛse mpo.
- Ɔkwan a ɛnyɛ den: Sɛ ɛyɛ den sɛ wobɛda fam a, wubetumi de akongua mmoa ayɛ eyi anaasɛ mpo wugyina hɔ a wode wo ho to ɔfasu so.
3. Seated Spinal Twist
Eyi yɛ tebea kɛse a ɛma akyi berɛmo no tumi keka ne ho na ɛyɛ nsakrae kɛse. Ɛsan nso twitwiw yafunu no mu akwaa ahorow no brɛoo na ɛboa ma aduan a wɔyam no yɛ mmerɛw .
Ɔkwan bɛn so na wɔyɛ?
Tena fam na teɛ wo nan mu wɔ w’anim. Ma w’akyi nyɛ tẽẽ. Afei, trɛw wo nan biako mu, kotow wo kotodwe foforo no, na fa saa nan no to fam a ɛne nan a wɔatrɛw mu no di nhwɛanim. Fa saa nan no bɛn w’asen a ɛne no bɔ abira no sɛnea wubetumi. Afei, fa wo nsa a ɛne no bɔ abira no kyekyere kotodwe a abɔ no ho na fa saa nan no bɛn wo moma so. Ɛho hia nso sɛ wobɛma w’akyi ayɛ tẽẽ wɔ saa bere yi mu.
- Sɛ wopɛ sɛ ɛyɛ den kakra a: Fa wo nan a woabɔ no dan wo honam ani no kɔ nkyɛn na hwɛ w’akyi wɔ wo mmati so. Eyi bɛma w’akyi a ɛkyinkyim no ayɛ kɛse.
- Ɔkwan a ɛyɛ mmerɛw: Sɛ ɛyɛ den ma wo sɛ wobɛtra fam a, tra pillow a ɛyɛ den anaa kuntu a wɔabobɔw so. Nea ɛbɛyɛ na ayɛ mmerɛw mpo no, tena akongua so, fa wo nsa a ɛne no bɔ abira no kura wo kotodwe, na fa nkakrankakra kyinkyin bere a woma w’akyi gyina hɔ tẽẽ no.
Sɛ woreyɛ saa tebea horow yi a, nhyɛ wo ho da ma ɛyɛ yaw a ano yɛ den. Yɛ wɔn brɛoo, na te brɛoo a ɛtwetwe wo nipadua no nka. Sɛ bere bi ɛyaw no mu yɛ den anaasɛ ɛnbrɛ ase a, gyae apɔw-mu-teɛteɛ no na kɔ wo duruyɛfo nkyɛn ntɛm ara.
Nkrasɛm a Wɔde Kɔ Fie
- Sɛ w’akyi yɛ wo yaw anaa akwahosan ho tebea foforo bi a, hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn ansa na woafi apɔw-mu-teɛteɛ nhyehyɛe biara ase.
- Sɛ wote ɛyaw a ano yɛ den bere a woreteɛteɛ w’apɔw mu a, gyae ntɛm ara. Ɛho hia paa sɛ wutie wo nipadua.
- Fi ase a ɛnyɛ den mfiase no na nkakrankakra ma tebea horow no mu yɛ den bere kɔ so no. Mma nhwɛ kwan sɛ nea ebefi mu aba anadwo biako pɛ.
- Ɔhome a ɛfata ho hia yiye wɔ yoga mu. Kura ahome a emu dɔ na ɛyɛ komm wɔ tebea biara mu.
- Sɛ wode saa apɔw-mu-teɛteɛ yi yɛ bere tiaa bi mpo da biara da a, ebetumi ama nsonsonoe kɛse aba akyi akwahosan ne yiyedi nyinaa mu.
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