Yoga pose awlsam 3 i ruh tichak thei tur (Yoga for Spine Health)

Nilengin chair-a i thut avangin tlai lama i haw hian i hnungzang a na a, i rilru a hah em? A nih loh leh zing khum atanga i thawh hian i hnungzang ah harsatna engemaw zat i nei em? Hengte hi tunlai hian mi tam takin harsatna an tawh tlangpui a ni. Kan nunphung nen hian hnungzang lamah pressure a tam hle. Chuvangin, hei hi solution tha tak chu yoga hi a ni. Yoga hi exercise mai a ni lo va, kan rilruah thlamuanna nasa tak a pe bawk.

Yoga hian hlawkna tam tak a nei a, a bik takin hnungzang na leh inflammatory condition Ankylosing Spondylitis ang chi nei tan chuan. Joint flexibility a tipung a, taksa ruh a tichak a, stress a tihziaawm a, rilru a ti hahdam bawk. Mahse, exercise tih dan thar i tan hmain doctor nen inbiakna neih hmasak a pawimawh tih hre reng ang che.

Exercise i tan hmain heng thilte hi hre reng ang che.

Yoga i tih tan hmain thil tlemte han ngaihtuah hmasa ila. Chûngte chuan in pahnih hian in him theih nân leh in practice aṭanga hlawkna tam ber in hmuh theih nân a ṭanpui ang che u.

• Damdawi lam thurawn hmasa ber: I hnungzang lama harsatna emaw, slipped disc (disc prolapse) ang chi natna i neih tawh chuan exercise eng pawh i tan hmain doctor rawn hmasa phawt ang che.
• I taksa thusawi ngaithla rawh: Exercise i tih laiin natna nasa tak emaw, i twinge emaw i hriat chuan titawp nghal rawh. Muscle pakhatin a hrual ang maia hriat chu thil pangngai a ni a, mahse chemte ang maia natna na tak chu warning sign a ni.
• Tih luih suh: A tir lamah chuan pose harsa tak tak tih tum suh. Zawi zawiin tan la, i theih ang tawkin. Hun a kal zel a, i taksa a inthlak danglam deuh deuh chuan pose te chu dik takin i ti thei tawh ang.
• Thâwk tha: Yoga-ah hian thawk a pawimawh hle. Pose tinah thûk tak leh muang takin thawk la, i thawk kha vawng tlat suh.

Okay, chuvangin tunah chuan heng yoga pose awlsam pathum te hi hnungzang tan eng nge tha tih i en ang u.

1. Hma lam hawia Fold

Hei hi pose ropui tak a ni a, ruhro a tizau a, hnungzang leh ke hnunglam ruh tightness tihziaawmna atan a pui bawk.

Engtin nge tih ang?

Ding nghet la, i ke chu i hip nen parallel takin dah rawh. I taksa rih zawng hi ke pahnihah inang tlang taka sem tur a ni. I khup kha lock vek suh la, tlem chuan ben reng ang che. Tunah chuan zawi zawiin thawk chhuah la, i hnungzang chu dinglam hawiin, i kawr atang chuan ben rawh. I taksa chunglam chu zalen takin hnuai lamah a innghat tur a ni. I kut chu leiah zalen taka innghat turin i hawng thei a, i elbow te pawh i chelh thei bawk.

2. Cobra Pose a ni

Hetiang pose hian hnungzang hnuai lam ruhte a tichak a, rilru leh kekawrte a hawng a, hnungzang flexibility a tipung bawk. Hei hi nilengin hmalam pan a hnathawkte tan chuan a ropui hle.

Engtin nge tih ang?

Mat chungah hmai hnuai lam hawiin mu rawh. I kutphah chu i kekawr hnuaiah leiah dah rawh. I elbow te chu i taksa hnaih takah dah la. Tunah chuan, i kut hmanga nawr lovin , i hnungzang leh i pum ruh chakna hmangin i lu, i kawr, leh i kekawrte chu zawi zawiin lei aṭangin chawi chhuak rawh. I kut chu i balance theih nan chauh a awm tih hre reng la, i hnungzang chakna hmanga i chawi sang a ngai a ni.

• Harsatna tlem zawk atan: Pose-a i awm lai hian i kut chu i hnungzang hnung lamah khian hrual rawh. Hei hian i rilru a hawng lehzual ang.
• Thil tih dan awlsam: Leiah mut a harsat chuan chair hmangin emaw, bang chungah ding chung pawhin i ti thei.

3. Thutkhawmna Spinal Twist

Hei hi spinal mobility leh flexibility tihpunna tur pose tha tak a ni. Tin , pum chhunga taksa peng hrang hrangte pawh zawi zawiin a massage a , chaw ei a ti awlsam bawk .

Engtin nge tih ang?

Leiah thu la, i hmaah i ke chu phar chhuak rawh. I hnungzang chu dinglam hawiin dah rawh. Tunah chuan i ke pakhat chu han phar la, i khup dang chu ben la, chu ke chu ke sei tawh hmaah chuan leiah dah rawh. Chu ke chu i hip opposite hnaih thei ang berah rawn hruai rawh. Tunah chuan i kut lehlam chu khup ben chungah chuan khuh la, chu ke chu i rilru hnaih turin rawn hruai rawh. Hetih lai hian i hnungzang dik taka vawn reng a pawimawh hle bawk.

• Harsatna tlem zawk atan: I ke ben hmangin i taksa chu a sir lamah hawi la, i kekawr ipte chungah hnunglam hawi rawh. Hei hian i hnungzang a twist a tipung ang.
• Kawng awlsam: Leia thut harsatna i neih chuan pillow thuk tak emaw, blanket folded emaw-ah thu rawh. A awlsam zawk nan chair-ah thu la, i kut lehlamah i khup chu chelh la, i hnungzang dinglam hawiin zawi zawiin twist rawh.