Prenatal yoga ndi masewera a amayi apakati omwe amasinthidwa kuti akhale ndi pakati. Muli ndi pakati, tcheru kwambiri ku malingaliro anu, ndi chidwi chatsopano pa zomwe zikukhala mwa inu. Ino ndi nthawi yabwino yopita ku yoga. Kuti mukhale ndi moyo miyezi 9 iyi bwino, pezani machitidwe 6 osavuta komanso odekha a yoga kuti amayi apakati aziyeserera kunyumba.

Ubwino wa yoga pa nthawi ya mimba ndi zambiri:

• pewani kapena kuthetsa nseru, kupweteka kwa msana, mimba sciatica, miyendo yolemera;
• bwino wamanjenje bwino: kukhala bwino mimba yanu m'maganizo;
• kulimbitsa mgwirizano wa amayi / mwana;
• kumasuka bwino kwa minofu ndi mafupa;
• kupewa kupweteka kwa msana ndi kukula mwana kulemera;
• kupewa matenda a shuga a gestational;
• kupuma bwino: mpweya wabwino wa thupi ndi mwana;
• kusintha kwa magazi;
• kusintha kwa kayendedwe ka mphamvu m'thupi kuthamangitsa kutopa;
• kuzindikira za thupi lanu: sinthani kusintha kwa thupi pa miyezi 9 ya mimba;
• kutsegula ndi kumasuka kwa pelvis;
• kuthirira kwa m'mimba: kumathandizira ndime ya mwana ndikupewa episiotomy;
• regulated uterine contractility: amachepetsa ululu wa contractions;
• recharge ndi mphamvu pa nthawi yobereka;
• konzekerani kubereka: kasamalidwe ka mpweya, mphamvu zamaganizidwe, kupendekeka kwa pelvis kuti zithandize kutsika kwa mwana ndi kutsegula khomo lachiberekero;
• kudzidziwa bwino kwa thupi ndi maganizo;
• mwamsanga kubwezeretsa mzere ndi m'mimba lathyathyathya;
• kupyola mu gawo la mwana blues modekha;

Chinyengo:

Kuti muyesere ma yoga oyembekezera mosavuta, tengani dictaphone kuchokera pa smartphone yanu. Werengani malangizo a momwe mungakhazikitsire polembetsa. Ndiye mukhoza kuchita pamene mukumvetsera malangizo. Ndiwe mphunzitsi wako.

Kuzindikira kwa thupi ndi kulowetsa mkati

Izi yoga kaimidwe amayi apakati kumawonjezera chifuwa voliyumu m`mbali, ndipo amalola kupuma pa mlingo wa nthiti kulimbikitsa mu trimester wachitatu wa mimba.

Kumbukirani kugwirizanitsa mayendedwe ndi mpweya. Pumani mwakachetechete. Osaukakamiza, mverani thupi lanu.

Kuti muyambe, tengani kanthawi pang'ono kuti mulowe mkati mutakhala pansi-miyendo, pampando kapena mutagona chagada, kuti mukonzekere gawo ili la yoga la mimba.

1. Gona chagada;
2. Mwachibadwa kumasula msana wanu pansi pa exhale. Osayesa kukanikiza pansi, kuti musunge zokhotakhota zachilengedwe za msana wanu;
3. Ponseponse, masulani minofu ya nkhope ndikumasula mano;
4. Pumulani pang'ono ndi mpweya uliwonse;
5. Pumani mpweya pamene mukutambasula dzanja lanu lamanja kumbuyo kwa mutu wanu, osagwedeza kumbuyo kwanu;
6. Kuwomba mkamwa, kumasula;
7. Pumani mpweya pamene mukutambasulanso mkono wanu;
8. Pumirani, kubweretsa mkono wanu kumbuyo kwanu;
9. Bwerezani ndondomekoyi ndi mkono wakumanzere;
10. Ikani manja anu pamimba;
11. Khazikani mtima pansi.

Yesani maulendo atatu mpaka 3 mbali iliyonse malinga ndi momwe mukumvera.

Yoga kaimidwe kwa amayi apakati: kupumula miyendo, kusintha magazi.

Panthawi yosuntha, mupumule msana wanu bwino, musatseke msana wanu. Dzithandizeni mwamphamvu pamapazi anu. Gwirizanitsani mayendedwe anu ndi mpweya.

1. Gona chagada, mawondo akuwerama, mapazi athyathyathya pansi;
2. Kupuma mozama pamene mukukweza mwendo wanu wakumanja padenga, phazi pamwamba pa chiuno;
3. Kuwomba pakamwa pako, kukankhira chidendene chako chakumanja mmwamba;
4. Kupuma mozama, sungani mwendo mumlengalenga;
5. Pumirani, tsitsani mwendo wanu pansi, osagwedeza msana;
6. Bwerezani ndi mwendo wakumanzere;
7. Ikani manja anu pamimba mwanu kuti mugwirizane ndi mwana wanu.

Yesetsani maulendo 3-5 mbali iliyonse ndikupuma pang'onopang'ono.

Kutsegula kwa pelvis ndi kusinthasintha kwa chiuno

Kupumula kaimidwe kwa miyendo. Kuti mupewe kukoka chakumunsi kumbuyo, tengani 2 slings, 2 magulu olimbitsa thupi, kapena zingwe ziwiri.

Osakakamiza, mverani zakukhosi kwanu. Musatseke kupuma.

1. Gona chagada;
2. ikani makapu anu kapena zotanuka pansi pa mapazi anu, ndikugwira malekezero awo ndi manja anu. Dzanja lamanja kwa phazi lamanja, lamanzere kwa phazi lamanzere.
3. Kwezani miyendo yonse m'mwamba, mukugwirabe mascara;
4. Pumirani mozama,
5. Pumirani, tambasulani miyendo yanu, mapazi a gulaye amatsika pang'onopang'ono kumbali, manja anu amachoka kwa wina ndi mzake, manja anu amasuntha motsatira mapazi.
6. Imvani kutambasula kwa adductors, ndi kutsegula kwa pelvis;
7. Pumirani mozama,
8. Pumirani, finyani miyendo yanu, kapena muipinde, ndipo bweretsani mawondo anu pachifuwa chanu kuti mutambasule msana wanu.
9. Imani ndi manja anu m'mbali mwanu, kapena manja anu ali pamimba panu kuti mumve momwe mwana akuchitira.

Bwerezani 3-5 nthawi kutengera zosowa zanu.

"Moni wapang'ono wa dzuwa" kwa mayi woyembekezera: kumasuka, kumasula msana, kuthamangitsa kutopa ndikubwezeretsa mphamvu.

Izi zimathetsa scoliosis, kyphosis ndi lordosis. Ndi yamphamvu komanso yofatsa nthawi yomweyo. Kuyenda kumatsatira mpweya. Kudzoza / kusuntha, kutulutsa mpweya / kuyenda.

1. Dzikhazikitseni pa mawondo, kukankha momasuka, akakolo anatambasula;
2. Lunzanitsa mutu, mapewa, chiuno ndi mawondo;
3. Yang'anani pa chizimezime;
4. Pumirani mozama, kwezani manja anu mmwamba, osati mmbuyo;
5. Gwiritsani ntchito miyendo yanu pokankhira matako patsogolo pang'ono;
6. Kuwomba kumabwera pa zinayi zonse;
7. Pumani mpweya kenako kupuma, mozungulira msana wanu popanda kukankhira pa manja anu. Ngati mwana ndi wotsika kwambiri, zungulirani msana bwino ngati mukufuna kumukweza. Tangoganizani mphaka akutambasula;
8. Kenako lowetsani mpweya, wongolani mutu wanu, bwererani kumalo oyambira;
9. Kuwomba, bwerani doggy mozondoka, kupumula pamanja, bweretsani matako anu mmwamba, tambasulani manja anu ndi kumbuyo pamene mukukankhira pa manja anu, kusamutsa kulemera kwa thupi kumapazi anu;
10. Kupuma mu kaimidwe;
11. Bweretsani mmbuyo pa zinayi zonse;
12. Dzikhazikitseni pa kaimidwe ka mwanayo (pamphumi pansi, zidendene kumatako, mawondo motalikirana, manja m’mbali mwanu, manja molunjika kumapazi. Mukhoza kuika thako pakati pa matako anu ndi ana a ng’ombe ngati izi zili bwino. mawondo anu;
13. Pumulani, mupume kwambiri.

Yoga lakhalira pa mimba mokoma kamvekedwe ntchafu, matako ndi msamba.

Yesetsani kukhala omasuka ndi mpweya, ndikumva kupindika ndi kumasuka kwa msana, komanso kutikita minofu kumbuyo komwe kumapereka. Osakweza matako anu kwambiri, tetezani kumbuyo kwanu.

Yoga yoyembekezera: theka la mlatho

1. Gona chagada, kupumira pa mapewa ako masamba, mapewa adatsikira pansi, chibwano cholowera mkati;
2. Tengani mpweya pang'ono;
3. Pumani mpweya pamene mukukweza matako anu kuchokera kumchira, pogwiritsa ntchito mapazi anu, mapewa, ndi manja anu kuthandizira. Kwezani vertebrae pansi mmodzimmodzi, kuyambira pa coccyx;
4. Exhale pamene mukupumula vertebrae ya msana wanu pansi, mmodzimmodzi kuchokera pamwamba mpaka pansi, mpaka ku sacrum (fupa lathyathyathya pamwamba pa matako). Matako amatsika.

Yesani malinga ngati mukufuna malingana ndi mmene mukumvera. Yesetsani kukhala 1 mpaka 3 kupuma mozungulira (inhale + exhale) pamene matako akwezedwa. Nthawi zonse bwererani pansi pa exhale.

Kuti mukhale omasuka, tengani nthawi kuti mulowe m'malo abwino.

Miyezo 6 ya yoga yopumula pa nthawi ya mimba

1. kugona chagada, mawondo akuwerama, mikono kumbali yanu;
2. kugona chagada, khushoni pansi pa ntchafu ndi mawondo;
3. atagona chammbali mwa fetal udindo ndi mimba pilo pansi pa mimba yake, ndi pansi chapamwamba ntchafu;
4. kaimidwe ka mwana: mawondo padera, matako pa zidendene, mikono m`mbali mwanu, pamphumi kupuma pansi kapena pa khushoni;
5. Maonekedwe a pepala lopindidwa. Malo omwewo monga momwe mwanayo amakhalira, mphumi imayikidwa pa mfundo zanu pamwamba pa mzake. Kaimidwe kameneka ndi koyenera kwa mphindi ya mgonero ndi mwana;
6. atagona chagada, mawondo akuwerama pansi, pansi pa mapazi pamodzi, miyendo kufalikira ngati gulugufe, mikono anawoloka pansi pamutu. Kaimidwe kameneka kamagwira ntchito m'mitsempha ya mkodzo ndikuletsa mitsempha ya varicose. Zimapangitsa kuti kubereka kusakhale kowawa popumula ndi kufewetsa chiuno.

Malangizo ochepa opumula mayi wapakati

• Kumbukirani kudziphimba nokha;
• Kugona kumbuyo kwanu, mutha kugwiritsa ntchito ma cushion pansi pa ntchafu iliyonse ndi bondo kuti mupumule bwino. Mtsamiro wa mimba ndiwolandiridwa.
• Ngati mukumva kuti mwana wanu akuyenda, gwiritsani ntchito nthawiyi kukhalapo, ndikumva kusuntha kwake kulikonse;
• Ngati mumakonda kukhala ndi miyendo yopingasa kapena pampando, yesani msana wanu kumbuyo kwa mpando, kapena khoma kuti mupewe kupsinjika ndi kutopa.

Kupumula ndi cholinga mu yoga. popanda kukangana kapena kukangana. Kukanika kwa thupi ndi malingaliro kumalepheretsa moyo ndi mphamvu kuyenda momasuka. Mwana mu utero amazipanga tcheru kupsinjika kwanu. Ali ndi luso lotha kumasuka nthawi yomweyo ngati inu. Pezani nthawi yopumula tsiku lililonse pochita masewera olimbitsa thupi asanabadwe.