JOGA W LECZENIU ASTMY OSKRZELOWEJ

Joga w leczeniu astmy oskrzelowej

Ćwiczenia opisane poniżej powinny być uprawiane w kolejności. Każda grupa ćwiczeń wymaga zwykle około 15 minut dziennie.

 

– skłon do tyłu

 

– leżący diament

 

– kobra

 

– pług

 

– stanie na głowie

 

– Pranajama ( wszystkie rodzaje )

 

– pobudzane wymioty ( raz w tygodniu )

Jak ćwiczyć…

SKŁON DO TYŁU

Oddech ( wdech – wydech)

Wykonanie

– stań wyprostowany, ze złączonymi stopami

– połóż obie ręce na wysokości pasa w ten sposób, że dłonie podtrzymują plecy, a kciuki znajdują się blisko kręgosłupa

– zrób powolny, głęboki wdech. Powoli wykonaj skłon do tyłu z jednoczesnym wydechem, aż tułów będzie ułożony równolegle do podłoża

– utrzymaj pozycję przez 1 minutę

– powoli wróć do pozycji wyjściowej

Uczestniczące części ciała : szyja, głowa, plecy

LEŻĄCY DIAMENT

Oddech : normalny

Wykonanie :

– usiądź w pozycji diament czyli : 1)usiądź prosto z wyprostowanymi nogami 2) Powoli zegnij prawą nogę do tyłu, aż prawa pięta dotknie uda 3) w ten sam sposób przenieś lewą nogę pod lewy pośladek 4)oprzyj wygodnie pośladki na obu piętach

– opierając się na łokciach, powoli odchyl się do tyłu

– połóż się na plecach

-wyciągnij obie ręce i spleć je pod głową

– złącz kolana i dotykaj nimi podłogi

– utrzymuj pozycję przez minutę

– powoli wróć do pozycji wyjściowej

Uczestniczące części ciała: kolana, nogi, uda brzuch, klatka piersiowa, plecy

KOBRA

Oddech : normalny

Wykonanie :

– połóż się na brzuchu, mając nogi złączone i stopy, z podeszwami skierowanymi w górę, ręce po bokach, z dłońmi ułożonymi na podłodze, broda dotyka podłogi

-mając ręce zgięte w łokciach, trzymaj dłonie blisko klatki piersiowej na wysokości ostatniego żebra

– unieś głowę i górną część tułowia tak, żeby tylko pępek dotykał podłoża. Nie przenoś ciężaru ciała na ręce

– zachowaj ciało poniżej pępka wyprostowane, dotykając podłoża na całej długości

– utrzymuj pozycję przez minutę

– powoli wróć po pozycji wyjściowej

Uczestniczące części ciała : szyja, klatka piersiowa, brzuch, plecy, pas

PŁUG

Uwagi : osoby ze zwyrodnieniem kręgów szyjnych i chorobami serca oraz od trzeciego miesiąca ciąży i w czasie menstruacji, także przy podrażnieniu wyrostka robaczkowego i innych poważniejszych zaburzeniach jamy brzusznej nie powinny wykonywać tego ćwiczenia

Oddech : normalny

Wykonanie :

– połóż się na plecach mając stopy złączone, ręce ułożone wzdłuż ciała, zwrócone grzbietem dłoni do góry

– wolno unieś nogi wraz z całym ciałem, opierając się na ramionach i dłoniach

– wyciągnij nogi do tyłu, za głowę, aż dotkną podłoża

– utrzymuj tę pozycję przez 2 minuty

– wolno powróć do pozycji wyjściowej

Uczestniczące części ciała : szyja, klatka piersiowa, brzuch, plecy, pas biodrowy

STANIE NA GŁOWIE

Uwagi : ćwiczenia tego nie należy wykonywać w przypadku jakichkolwiek chorób uszu, nosa, gardła, szyi, karku i pleców oraz w nadciśnieniu i innych chorobach serca. Przeciwwskazaniem jest krótkowzroczność powyżej 4 dioptrii, katarakta i jaskra. Nie należy go wykonywać w czasie menstruacji i od 3 miesiąca ciąży do 1 miesiąca po porodzie. Początkowo ćwiczenie należy wykonywać w pobliżu ściany, dla podtrzymania. Po dojściu do pewnej wprawy można wykonywać je bez zabezpieczenia

Oddech : normalny

Wykonanie :

– rozłóż gruby dywan lub koc o wymiarach około 60 x 60 cm i uklęknij na nim

– spleć palce i umieść dłonie i przedramiona na dywanie tak, aby utworzyły równoboczny trójkąt

– środkową część głowy umieść wewnątrz trójkąta, opierając ją o splecione palce

– unieś kolana nie odrywając palców stóp od podłoża

– powoli kontynuuj prostowanie nóg, aż całe ciało będzie idealnie prostopadłe do podłogi

– utrzymuj tę pozycję od 3 do 5 minut

– wolno powróć do pozycji wyjściowej, rozluźnij się

Uczestniczące części ciała : całe ciało w pozycji odwróconej

PRANAJAMY

Ćwiczenie to składa się z następujących etapów

a)wdechy i wydechy przez prawe nozdrze

b) wdechy i wydechy przez lewe nozdrze

c) wdechy i wydechy przez oba nozdrza

d) Pranajama właściwa

w trakcie wdechów i wydechów zaleca się powtarzanie w myśli dźwięku om, co zwiększa spokój umysłu.

a)WDECHY I WYDECHY PRZEZ PRAWE NOZDRZE

w ćwiczeniu tym wdechy i wydechy wykonywane są tylko przez prawe nozdrze

wykonanie :

– usiądź w lotosie czyli:

1) usiądź prosto, z nogami wyciągniętymi do przodu

2)zegnij prawą nogę w kolanie

3)połóż prawą stopę na lewej pachwinie podeszwą skierowaną do góry i piętą przy kości miednicowej

4)w ten sam sposób połóż lewą stopę na prawej pachwinie

5)wyprostuj obie ręce oparte na udach

– delikatnie naciśnij i zamknij lewe nozdrze środkowym palcem prawej ręki

– powoli licząc do 10, głęboko wdychaj powietrze przez prawe nozdrze

– powoli wdychaj powietrze przez to samo nozdrze w takim samym czasie

Czas trwania : 5 cykli

b) WDECHY I WYDECHY PRZEZ LEWE NOZDRZE

w ćwiczeniu tym wdechy i wydechy wykonywane są tylko przez lewe nozdrze

wykonanie :

– usiądź w lotosie czyli:

1) usiądź prosto, z nogami wyciągniętymi do przodu

2)zegnij prawą nogę w kolanie

3)połóż prawą stopę na lewej pachwinie podeszwą skierowaną do góry i piętą przy kości miednicowej

4)w ten sam sposób połóż lewą stopę na prawej pachwinie

5)wyprostuj obie ręce oparte na udach

– delikatnie naciśnij i zamknij prawe nozdrze kciukiem prawej ręki

– powoli licząc do 10, głęboko wdychaj powietrze przez lewe nozdrze

– powoli wdychaj powietrze przez to samo lewe nozdrze w takim samym czasie

Czas trwania : 5 cykli

c) WDECHY I WYDECHY PRZEZ OBA NOZDRZA

wykonanie :

– usiądź w lotosie czyli:

1) usiądź prosto, z nogami wyciągniętymi do przodu

2)zegnij prawą nogę w kolanie

3)połóż prawą stopę na lewej pachwinie podeszwą skierowaną do góry i piętą przy kości miednicowej

4)w ten sam sposób połóż lewą stopę na prawej pachwinie

5)wyprostuj obie ręce oparte na udach

– połóż prawy kciuk i palec środkowy odpowiednio na prawym i lewym nozdrzu. Naciśnij i zamknij delikatnie lewe nozdrze palcem środkowym, po czym powoli licząc do 10, wdychaj powietrze przez prawe nozdrze

– naciśnij i zamknij delikatnie prawe nozdrze kciukiem, po czym zwolnij lewe i wdychaj przez nie powietrze w takim samym czasie.

– wdychaj powietrze przez lewe nozdrze w takim samym czasie i w podobny sposób

– naciśnij i zamknij delikatnie lewe nozdrze i wdychaj powietrze przez prawe w takim samym czasie. Jest to jeden pełny cykl.

d)PRANAJAMA WŁAŚCIWA

Wykonanie :

– usiądź w lotosie

– połóż prawy kciuk i palec środkowy odpowiednio na prawym i lewym nozdrzu

Naciśnij i zamknij delikatnie lewe nozdrze palcem środkowym, po czym wolno licząc do 5 wdychaj powietrze głęboko przez prawe nozdrze

– naciśnij i zamknij prawe nozdrze prawym kciukiem i zatrzymaj oddech

– pochyl głowę do przodu i przyciśnij brodę do środka wgłębienia mostka

– w tej pozycji kontynuuj zatrzymanie oddechu, licząc w myśli do 20

– podnieś głowę, zwolnij lewe nozdrze i wdychaj przez nie, wolno licząc do 10

– wdychaj powietrze przez lewe nozdrze w ten sam sposób, odliczając do 5, zatrzymawszy oddech, trwaj w pozycji licząc do 20, następnie wdychaj powietrze przez prawe nozdrze, licząc do 10. Jest to jeden pełny cykl. Czas trwania : 5 cyklów

POBUDZANE WYMIOTY

Wykonanie :

– usiądź na piętach w pobliżu naczynia lub urządzenia, które łatwo można oczyścić

– pij letnią, osoloną wodę, aż do wywołania odruchu wymiotnego

– wykonaj kilka energicznych ruchów brzuchem, aby wypłukać żołądek wypitą wodą

– zwymiotuj zawartość

– aby lepiej pobudzić wymioty, należy włożyć place wskazujące i środkowej prawej ręki do ust i podrażnić tylną ścianę gardła

– po zwymiotowaniu całości słonej wody umyj usta i twarz czystą wodą

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