Kei te mamae, kei te pakari hoki tō tuara ina hoki mai koe ki te kāinga i te ahiahi nā te mea kei te noho koe i runga i te tūru i te rā roa? Kāore rānei koe i te pai ki tō tuara ina ara ake koe i te moenga i te ata? He raruraru noa ēnei e pāngia ana e te tini o te tangata i ēnei rā. Nā tō tātou āhua noho, he nui te pēhanga ki te tuara. Nō reira, he otinga pai ko te yoga. Ehara i te mea he mahi whakakori tinana noa iho te yoga, engari he nui hoki te rangimārie e homai ana ki tō tātou hinengaro.
He maha ngā painga o te yoga, inā koa mō te hunga e mamae ana te tuara me ngā mate mumura pērā i te Ankylosing Spondylitis . Ka whakanui ake i te ngāwari o ngā hononga, ka whakapakari i ngā uaua , ka whakaiti i te ahotea , ā, ka whakangāwari i te hinengaro. Engari kia maumahara, he mea nui kia kōrero koe ki tō tākuta i mua i te tīmatanga o tētahi mahi whakakori tinana hou.
Kia maumahara ki ēnei mea i mua i te tīmatanga o te whakakori tinana.
I mua i tō tīmatanga ki te mahi yoga, me whakaaro tātou ki ētahi mea. Mā ēnei koe e āwhina kia noho haumaru, kia whiwhi hoki i te hua pai rawa atu o tāu mahi yoga.
- Tohutohu hauora i te tuatahi: Mena kei a koe tētahi raruraru tuara, he āhuatanga rānei pēnei i te paheke o te kōpae (disc prolapse), me kōrero ki tō tākuta i mua i te tīmatanga o tētahi mahi whakakori tinana.
- Whakarongo ki tō tinana: Ki te pāngia koe e te mamae koi , e te kōkō rānei i a koe e whakakorikori tinana ana, kati tonu. He mea noa te ahua kei te tōia te uaua, engari he tohu whakatūpato te mamae koi pērā i te maripi.
- Kaua e akiaki: Kaua e ngana ki te mahi i ngā tū tino uaua i te tīmatanga. Tīmata āta, kia rite ki tāu e taea ai. I roto i te wā, i te mea ka ngāwari ake tō tinana, ka taea e koe te mahi tika i ngā tū.
- Manawa pai: He mea tino nui te manawa i roto i te yoga. Manawa hōhonu, mārie hoki i ia tūnga, kaua hoki e pupuri i tō manawa.
Āe, kia tirohia tātou he aha ēnei tū yoga māmā e toru he pai mō te tuara.
1. Kōpiko Whakamua
He tū pai tēnei hei totoro i te tuaiwi , hei āwhina hoki ki te whakaiti i te kikī o ngā uaua o muri o te tuara me ngā waewae.
Me pēhea te mahi?
Tū tika, kia rite ō waewae ki ō hope. Me taurite te tohatoha o tō taumaha tinana ki ngā waewae e rua. Kaua e herea rawatia ō turi, engari kia paku piko. Whakaputa manawa mārire, kia tika tonu tō tuara, kia piko iho mai i te hope. Me iri noa tō tinana o runga ki raro. Ka taea e koe te whakatuwhera i ō ringa kia iri noa ki runga i te papa, ka taea rānei e koe te pupuri i ō tuke.
Ko te mea nui ko te pupuri i tō tuara kia tika, kia piko hoki i te hope, kaua e porowhita. Whakaarohia kei te whakatata atu koe i tō puku ki ō huha.
| Tūranga | Me pēhea te mahi |
|---|---|
| He iti te uaua | Puritia ō waewae, ka ngana ki te whakatata mai i tō uma ki ō turi. Mā tēnei ka nui ake te totoro. |
| Te ara māmā | Whakatakotoria he tūru ki mua i a koe, whakatakotoria ō ringa ki runga, ka piko ki raro. Mā tēnei ka whakaiti i te pēhanga ki tō tuara. Ki te hiahia koe kia māmā ake, ka taea e koe te noho ki runga i tētahi tūru ka piko ki runga i tētahi atu tūru. |
2. Tūnga Kōpara
Ka whakapakari tēnei tū i ngā uaua o te tuara o raro, ka whakatuwhera i te uma me ngā pakihiwi, ā, ka whakapiki i te ngāwari o te tuara. He mea pai tēnei mō te hunga e mahi ana mā te piko whakamua i te rā katoa.
Me pēhea te mahi?
Takoto ki raro i runga i te whāriki. Whakatakotoria ō ringaringa ki runga i te papa i raro i ō pakihiwi. Kia tata ō tuke ki tō tinana. Ināianei, kaua e pēhi ki ō ringaringa , whakamahia te kaha o ō uaua tuara me tō puku hei hiki mārire i tō upoko, tō kaki, me ō pakihiwi mai i te papa. Kia mahara, kei reira noa ō ringaringa hei āwhina i a koe ki te taurite, me hiki ake koe i a koe anō mā te kaha o tō tuara.
- Mō tētahi atu uauatanga: I a koe e tū ana, herea ō ringaringa ki muri i tō tuara. Mā tēnei ka nui ake te whakatuwheratanga o tō uma.
- Tikanga māmā: Ki te uaua te takoto ki runga i te papa, ka taea e koe te mahi i tēnei mā te āwhina o tētahi tūru, mā te tū rānei e okioki ana ki te pakitara.
3. Te Hurihanga Tuaiwi Noho
He tū pai tēnei hei whakanui ake i te nekenekehanga me te ngāwari o te tuaiwi. Ka mirimiri mārie hoki i ngā whekau o te puku, ā, ka āwhina i te whakahaere i te nakunaku .
Me pēhea te mahi?
Noho ki runga i te papa, ka totoro ō waewae ki mua i a koe. Kia tika tō tuara. Inaianei, totorohia tetahi waewae, pikohia tetahi atu turi, ka whakanoho i taua waewae ki runga i te papa ki te ritenga atu o te waewae kua totorohia. Kawea mai taua waewae ki tō hope ki te taha o te hope. Inaianei, takaihia tō ringa ki te taha o te turi kua piko, ka kawea mai taua waewae ki tō uma. He mea nui hoki kia tika tō tuara i tēnei wā.
- Mō tētahi atu uauatanga: Tahurihia tō tinana ki te taha me tō waewae piko, ka titiro whakamuri ki tua o tō pakihiwi. Mā tēnei ka nui ake te takahuri o tō tuara.
- Ara māmā: Ki te uaua ki a koe te noho ki runga i te papa, noho ki runga i tētahi urunga matotoru, i tētahi paraikete kua whakapikoa rānei. Hei whakangawari ake, noho ki runga i tētahi tūru, pupurihia tō turi ki te ringa kē, ka ata hurihuri me te pupuri tonu i tō tuara kia tika.
I te wā e mahi ana koe i ēnei tū, kaua rawa e akiaki i a koe kia tae ki te wāhi e tino mamae ana. Me mahi marie, me te rongo i te kukume ngawari o tō tinana. Ki te kaha rawa te mamae, ki te kore rānei e memeha, kati te korikori tinana ka toro atu ki tō tākuta tonu.
Karere Tangohia ki te Kāinga
- Mena kei te mamae tō tuara, kei te pāngia rānei koe e tētahi atu mate hauora, me kōrero koe ki tō tākuta i mua i te tīmatanga o tētahi kaupapa whakakori tinana.
- Ki te pāngia koe e te mamae nui i a koe e whakakorikori tinana ana, kati tonu. He mea tino nui kia whakarongo koe ki tō tinana.
- Tīmata mā te ngāwari i te tīmatanga, kātahi ka whakanuia haeretia te kaha o ngā tū i roto i te wā. Kaua e tumanako ka puta he hua i te pō kotahi.
- He mea tino nui te manawa tika i roto i te yoga. Kia mau tonu te manawa hōhonu, te manawa marino puta noa i ia tūnga.
- Mā te mahi i ēnei korikori tinana ahakoa mō te wā poto i ia rā, ka nui te painga mō te hauora o te tuara me te oranga whānui.
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