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Tswj ntshav qab zib kom tswj tau yuav tsum tau tswj kev noj qab haus huv zoo. Tus kab mob ntshav qab zib yog cov muaj pheej hmoo ua ntau yam mob xws li mob plawv thiab ntshav siab. Kev yoog yoga yog ib feem ntawm lub neej tuaj yeem pab tswj tau lub sijhawm ntev ntawm qhov mob thiab txhim kho lub neej zoo.
Cov teebmeem kev noj qab haus huv ntawm Yoga muaj ntau thiab zoo heev. Lawv feem ntau suav nrog postures thiab ua pa tawm dag zog uas tau tsim los txhawb lub pancreas. Lawv tseem tuaj yeem pab txhim kho cov ntshav kev mus rau ntawm lub txiav.
Yoga postures rau cov neeg mob ntshav qab zib ua rau lub cev hloov pauv thiab ua kom nws muaj peev xwm tsim cov tshuaj insulin rau lub cev. Yoga yuav tsum tau ua nyob ib puag ncig 40-60 feeb, nyob rau thaum sawv ntxov lossis yav tsaus ntuj nyob ntawm koj qib siab. Zam txhob ua yoga thaum noj mov tas vim lawv tuaj yeem ua kom ntshav siab. Ntawm no yog ob peb yoga poses rau cov neeg mob ntshav qab zib. Saib mus nawb.
1. Kapalbhati
Nov yog cov txheej txheem ua pa zoo rau cov ntshav qab zib. Nws suav nrog kev siv lub zog sab nrauv thiab siv lub tshuab nqus tsev. Kapalbharti ua rau muaj kev cia siab nyob rau hauv plab plab thaum lub zog exhalations uas pab txhim kho kev ua haujlwm ntawm cov qe-hlwb nyob rau hauv cov neeg ua haujlwm. [1]
Yuav ua li cas: Zaum ncaj nrog koj tus txha nqaj thiab tsa koj ob sab ceg. Sib sib zog nqus pa thiab tso tawm sai sai thiab ua suab nrov thaum ua nws. Ua kom pom tseeb ntau dua nyob rau ntawm exhalation tshaj kev nqus pa. Kev tawm exhalation yuav tsum ua nrog lub zog nruj. Ua pa rau hauv thiab tawm ntawm lub qhov ntswg xwb. Ua nws kwv yees li 5 zaug, 120 ntu plaub zaug txhua zaus.
2. Vrikshasana (Ntoo Cuam Tshuam)
Vrikshasana lossis tsob ntoo tau pab ua rau lub cev muaj ntxig cov kua dej nyob rau hauv lub txiav. Nws yog qhov ua tau zoo yoga cov neeg muaj ntshav qab zib hom 1 uas kev tsim cov tshuaj insulin tsawg. Vrikshasana kuj tseem pab txhim kho kev sib npaug thiab kev nyab xeeb nyob hauv ceg. Mob caj pas vim muaj mob rau hauv cov hlab ntshav yog ib qho ntawm cov tsos mob tshwm sim hauv kev mob ntshav qab zib neuropathy.
Yuav ua li cas: Sawv ntsug nrog ob txhais ceg ncaj thiab txhais taw ua ke. Caj npab yuav tsum nyob ntawm koj ib sab thiab puab tsaig yuav tsum fim rau hauv av. Tom qab ntawd, muab sab tes xis tiv thaiv tus ncej puab sab hauv, kom cov pob taws tuaj yeem nyob ze rau qhov puab tais tau. Nqa ob txhais tes nce mus qeeb thiab koom nrog lawv. Nyob hauv txoj haujlwm no rau 30 vib nas this thiab ua pa ib txwm. Tam sim no maj mam nqa cov tes hauv nruab nrab ntawm hauv siab nrog ob txhais ceg ncaj thiab ob txhais taw ua ke thiab kev ua kom zoo nkauj. Rov ua qhov txheej txheem nrog lwm ceg.
3. Teeb tsa Bandhasna (Choj Teeb)
Hauv kev tshawb nrhiav, nws tau pom tias teeb tsa bandhasna nrog rau pavanamuktasana pab txhim kho qib cov ntshav qabzib los ntawm kev nkag siab ntau ntawm B-cov hlwb ntawm cov txiav ua kom lub teeb liab ntawm qabzib. Qhov no yuav pab tswj cov piam thaj hauv ntshav qab zib mellitus. [ob]
Yuav ua li cas: Pw saum lub yoga lev nrog ko taw tiaj rau hauv av. Tso tawm thiab maj mam thawb tawm thiab tawm hauv pem teb. Koj yuav tsum tau tsa koj lub cev kom siab thaum lub taub hau yuav tsum pw ncaj qha rau daim lev. Tus so ntawm koj lub cev yuav tsum nyob saum nruab ntug. Sim siv koj txhais tes thawb sab hauv kom pab qee. Koj tuaj yeem npuaj koj ob txhais tes rau hauv qab koj tsa sawv rov qab los vim qhov no tuaj yeem muab ncab ntxiv.
4. Balasana (Tus Me Nyuam So)
Balasana pab tswj cov suab thaj hauv cov ntshav qab zib. Qhov kev so no yoga pab ua kom lub cev hauv lub cev ua kom zoo thiab txo cov kev ntxhov siab thiab qaug zog. Balasana tseem pab ua kom lub zog ntawm lub hauv nruab nrab cov hlab hlwb thiab maj mam rub mus rau lub duav, ncej puab thiab pob taws. Cov hauv paus ua haujlwm no pab hauv kev tswj ntshav qab zib.
Yuav ua li cas: Zaum hauv pem teb nrog koj qhov hnyav ntawm lub hauv caug. Nco ntsoov tias txawm tawm ko taw mus rau hauv pem teb. Nthuav koj tus ncej puab me ntsis thiab zaum ntawm pob taws. Sim tso tawm thiab khoov mus rau pem hauv ntej los ntawm koj lub duav. Koj lub plab yuav tsum tau so ntawm koj cov ncej thiab xyuas kom tseeb tias koj sab nraub qaum. Tom ntej no ncab koj ob sab caj npab mus rau pem hauv ntej. Qhov no yuav txuas ntxiv rau sab nraub qaum. Nyob hauv lub pose rau tsawg kawg yog peb feeb. Tom qab ntawd maj mam tsa koj lub cev thiab rov qab mus rau txoj haujlwm.
5. Surya Namaskar
Surya Namaskar lossis lub hnub ci salutation yog qhov ua tau zoo ntawm asanas los tswj cov ntshav qab zib kom tsawg. Tus cwj pwm tso cai ua kom muaj ntau yam kev txav uas ua rau kom ntshav khiav thoob plaws lub cev thiab txhim kho cov kua dej. Lub 12 asanas hauv Surya Namaskar kos kev thaj yeeb, kev sib haum xeeb thiab lub zog rau lub cev.
Yuav ua li cas: Hauv Surya Namaskar, txhua kauj ruam ntws mus rau tom ntej thiab kev txav mus los ntawm lub ceaseless tsis ua lub hnub tshav sawv.
6. Trikonasana (Daim duab peb sab teeb)
No yoga pose pab tau hauv kev tswj ntawm hom 2 mob ntshav qab zib mellitus. Hauv kev tshawb nrhiav rau 13 yoga asanas, trikonasana yog ib ntawm lawv uas tau pab nyob rau hauv qhov tseem ceeb txo cov piam thaj hauv lub cev. Kev hloov pauv ntawm lub duav thiab lub duav piv thiab cov theem tshuaj insulin kuj raug sau tseg. [3]
Yuav ua li cas: Qog ib txhais ceg ntawm lub hauv caug, txhawb koj tus kheej ntawm sab caj npab ntawm sab no, ncab lwm tus ceg kom deb npaum li koj tuaj yeem thiab tsa lwm sab caj npab ntawm lub kaum sab xis. Koj lub cev yuav tsum ua ib daim duab peb sab.
7. Tus yaj yuam (Mayurasana)
Raws li cov kws tshaj lij, Mayurasana lossis yaj yuam ua rau lub suab nrov txog ntau yam khoom hauv nruab nrog uas yog lub luag haujlwm rau kev txhim kho kev zom thiab ncig. Nws tones li ob lub raum, txiav thiab mob siab ua raws los ntawm kev txhim kho hauv lawv txoj haujlwm. .Yog li no yoga ua lub luag haujlwm saib xyuas ntawm ntau lub nruab nrog cev thiab hloov khoom nruab nrog, nws yuav pab tswj cov mob ntshav qab zib.
Yuav ua li cas: Ntshiv nrog lub xub pwg nyom rau pem hauv ntej thiab tso tes ze ntawm koj lub hauv siab nrog ob txhais ceg ncua. Nias xib teg rau hauv pem teb thiab ua kom koj lub taub hau ncaj. Tsa ib txhais taw ib zaug thiab tom qab ntawd lwm tus, sib npaug ntawm lub cev hauv caj npab. Nco ntsoov tias ob txhais ceg tau tsa parallelly rau hauv av. Tuav lub pose rau 15-30 vib nas this. Tso cov pose forts tso los ntawm kev muab tus taw thiab tom qab ntawd lub hauv caug.
