Zamkatimu
Prenatal yoga: ndichiyani?
Prenatal yoga ndi njira yokonzekera kubadwa. Zimagwirizanitsa a ntchito ya minofu zonse modekha ("asanas", kapena kaimidwe), kuwongolera kupuma (pranayama). Cholinga cha yoga woyembekezera? Lolani amayi apakati kukhala omasuka pamene akuwathandiza kuthetsa matenda ang'onoang'ono panthawi yomwe ali ndi pakati komanso kuchita masewera olimbitsa thupi. Kwa iwo omwe akuvutika ndi ululu wamagulu ndi mitsempha, kupweteka kwa msana, omwe ali ndi miyendo yolemetsa, yoga yoberekera ili ndi ubwino wambiri! Kuchitidwa pafupipafupi, pamlingo wa gawo limodzi kapena awiri pa sabata, kumathandizira kuwongolera kupsinjika kudzera mu kupuma, kuwongolera kuyendayenda kapena ngakhale kuyenda. Magawo okonzekera kubadwa kwa mwana, kudzera mu yoga yobereka, amalipidwa ndi chitetezo cha anthu pamene akukonzedwa ndi mzamba kapena dokotala.
Pumani bwino ndi yoga yobereka
Gawo lililonse limayamba ndi ochepa machitidwe opumira : Yesani kutsatira njira yomwe mpweya umalowa m'mapapu anu, womwe umatulutsa okosijeni mthupi lanu lonse ndikutuluka mpweya wokwanira. Nthawi yomweyo pamene muzindikira mpweya wanu ndi thupi lanu, mumamvetsera zomverera zanu: kutentha, mphamvu yokoka ... Pang'ono ndi pang'ono, mumaphunzira gwirani mpweya wanu, thupi lanu lonse limatsagana ndi kapumidwe kanu, popanda kuchita khama. Patsiku la kubereka, podikirira epidural, kupuma kwabata ndi kumasuka kumachepetsa ululu wa contractions, ndikuthandizira mwanayo kutsika ndikupita kumtunda.
Onaninso Mimba Yoga: Maphunziro ochokera kwa Adeline
Prenatal yoga: zolimbitsa thupi zosavuta
Palibe funso lodzisintha kukhala yogi kapena masewera olimbitsa thupi! Zoyenda zonse ndizosavuta kubereka, ngakhale ndi mimba yayikulu. Mudzazindikira momwe mungatambasulire msana wanu, kupumula, kuyika chiuno, kutsitsa miyendo yolemetsa ... modekha kwambiri. Zili ndi inu kuti musinthe machitidwe awa ndikukhala kumvera thupi lanu, malingaliro anu, moyo wanu wabwino ... Zolimbitsa thupi izi mwachibadwa zidzakufikitsani ku maganizo.
Minofu ina imavuta kwambiri panthawi yonse yoyembekezera komanso yobereka. Mzamba kapena adotolo akuphunzitsani kugona pansi, kutembenuka ndikudzuka mosavutikira komanso mopanda ululu, komanso kuti mupeze kapena kuzindikira perineum yanu, kuyimva, kuyitsegula, kutseka ...
Yesetsani kuchita yoga yoyembekezera ndi abambo amtsogolo
Abambo ndi olandiridwa kukakhala nawo pamagulu a yoga oyembekezera. Pochita masewera olimbitsa thupi omwe amachitira mnzawoyo, amaphunzira kuziziritsa, kuzisisita, kuyikanso chiuno komanso kupeza njira zothandizira kukankhira panthawi yobereka. Mutha kuwonjezera mapindu a magawowa pochita masewera olimbitsa thupi kunyumba., mphindi 15 mpaka 20 patsiku, mwa kungogwira ntchito zapakhomo, kupita kuchimbudzi, kukhala patebulo la chakudya chamasana, ndi zina zotero. Pambuyo pa kubadwa, amayi kaŵirikaŵiri amaitanidwa kuti abwerenso mwamsanga ndi mwana wawo, kuti akaphunzire kunyamula. izo, kubwezeretsa chiuno chawo m'malo, kuthandiza thupi lawo kuchotsa, kukhetsa.
Konzekerani gawo lanu la yoga asanabadwe
Maphunzirowa, omwe nthawi zambiri amachitika m'magulu, amatha mphindi 45 mpaka ola limodzi ndi mphindi 1. Kuti mupewe kudzitopetsa, sankhani makalasi omwe amachitika pafupi ndi inu. Musanayambe : Kumbukirani kukhala ndi chokhwasula-khwasula chaching'ono, dzichepetseni nokha ndi kuvala mathalauza otayirira. Komanso, bweretsani nsapato zosavuta kuchotsa ndi masokosi oyera omwe mudzangovala pa gawoli. Ngati muli ndi a matala a yoga, mutha kugwiritsanso ntchito!