Paunenge uine pamuviri, unoda kuramba wakagadzikana uye unoita zvakanakisisa kuti mwana wako ave. Yoga yekusununguka inzira yakanaka yekuita zvose. Munyika yedu-kuenda-go-yoga, yoga inopa mukana unoda-nyoreka wekudzikira pasi uye kubatana nemwana wako nekushandurwa kwauri kutarisana. Pasinei nokuti uri mutsva ye yoga kana uchitova unyanzvi, unogona kunakidzwa nemhando dzakawanda dze yoga paunenge uine pamuviri.
Yega Yoga Yekuberekwa Inogona Kukuitira Iwe
Paunenge uri nepamuviri, dzimwe nguva inonzwa semuviri wako wakatorwa nevatorwa. Zvinhu zvose zvawaifunga kuti iwe unozviziva pamusoro pako zvinobuda kunze kwehwindo sezvo muviri wako unoita basa rawo rinoshamisa. Shanduko iyo iri kunze kwekutonga kwako inogona kukuita kuti unzwe wakanatswa kubva pakufunga kwako pachako. Mune yoga, tinowanzoti muviri wako wakasiyana nguva dzose paunosvika pamakumbo, uye isu tinoshanda pakugamuchira kuti kuchinja kunogara kuripo. Mune pamuviri, izvi ndezvechokwadi. Yoga inokubatsira kubvumirana ne muviri wako uye kugamuchira rwendo rwayo.
Yoga makirasi inzira yakanaka yekuzvigadzirisa kuitira kubhabhatidza uye kushamwaridzana nekamwe vakadzi vane pamuviri, vachikurudzira pfungwa yemunharaunda iyo isingafaniri kuve yakasarudzwa. Vakawanda vatsva vanotsigira maitiro uye zviduku zvemadiki zvevana vaduku zvakabuda muzvisungo zvakagadzirirwa mu yoga yepabonde.
Yoga Prenatal Safety
Yoga panguva yekuzvitakura hauna kuwana zvakanyanya kudzidza kwesayenzi, asi inowanzoonekwa yakachengeteka uye inobatsira vanaamai vakawanda vanotarisira uye vana vavo.
Kana uchinge uchinge uchitaridzirwa sengozi huru kana kune zvimwe zvinetso, tarisa kutaura neheathcare yako musati watanga yoga. Sezvo iwe pasina mubvunzo watoziva, mimba inoparadzaniswa kuva trimester inogara kwemwedzi mitatu imwe neimwe. Maitiro akakodzera kuitiro yako yoga ichava yakawanda sezvo mwana wako achikura.
Mumuviri wako unobereka hormone inonzi relaxin munguva yako yekuzvitakura inobatsira kurerutsa zvinhu kuti uwane nzvimbo yemwana wako anokura uye kugadzirira kupa kwake. Kuvapo kwekuzorora kunogona kukuita kuti unzwe uchinjeka zvokuti zvinowanzoitika, asi iwe unoda kuchenjerera kuti urege kudarika sezvo zvichikwanisika kuparadza masangano nemirasi panguva ino.
Dambudziko guru kune yoginis yemubhedha iri kuwira. Saka, iwe unoda kuderedza ngozi iyo, kunyanya kana dumbu rako rinotanga kuputika. Enda kune chero pranayama chero ipi zvayo inogona kukuita kuti uchinzwe misoro ine simba kuti uderedze njodzi yekupera simba. Sezvo Bikram Yoga yakaratidzwa kuti idziye muviri wekushisa kwemuviri mune dzimwe nguva, inofanirawo kudziviswa. Yoga Yedu Yepabatal Dos Dos uye Zvipo zvine mazano akawanda uye mazano.
The First Trimester
Kwekutanga-trimester yoga, kushandurwa kwemashure kunenge kwakanyanya kudarika nokuti uwandu hwebonde rako hachisi chinhu chinetso asi zvakadaro. Kupfuura chero chinhu chipi nechipi, iwe unoda kupinda muitiro wekutarisisa mumutumbi wako nekuteerera zvaanoda. Iwe unogona kunge uchinzwa wakaneta uye uchifungidzirwa, saka zvipe mvumo yekuzvitora zviri nyore kana zviri izvo. Vakadzi vazhinji vari kutotora makirasi e yoga vanogona kupfuurira nevanowanzoita maitiro avo, kunyange chiri pfungwa yakanaka kutaura nezvekudzivirira kwako kumudzidzisi wako.
Kana iwe uri kuita yoga kwekutanga, zvakanaka kuti utange nekirasi yekurera.
The Second Trimester
Chegumi chechipiri ndiyo nguva yakakodzera yokutanga yoga yekuberekwa. Iwe wakambove wakapfuura chirwere chako chakanyanya kukura, kana iwe wakanga uine chero, uye dumbu rako riri kutanga kutarisa, saka iwe uri mukuda zvikuru kwekuita pamuviri-zvikonzero zvakanakira uye mazano. Sezvo chibereko chako chinowedzera, inguva yekurega kuita chero ipi zvayo apo uri kurara padumbu rako uye udzivisa kuparara kwakadzika, izvo zvisiri kunyatsonaka panguva ino. Our Guide to Yoga in Trimester Yechipiri inopa zvakawanda-zvakadzika ruzivo uye mazano.
The Third Trimester
Mune yechitatu-trimester yoga , dumbu rako rinova chinhu chakakura, zvichiita kuti pave nemafungiro akawanda ekugadzirisa nzvimbo mukumira. Kutora mamiriro akawandisa kunokuita kuti ugadzikane, izvo zvinobatsira nokuti unoda kudzivisa chero chinhu chingaita kuti iwe uwe. Nokuda kwechikonzero ichocho, inversions dzinoodzwa mwoyo panguva ino mukudzivirira. Chidzidzo chakabudiswa muBhostetrics & Gynecology muna December 2015 chaiva chekutanga kutarisa fetus panguva yekushanda kwegaga inowanikwa mumatatu matatu. Hauna kuwana uchapupu hwokuti fetal kushushikana mune chero ipi zvayo maitiro ekuedza, kusanganisira pasi nekutarisana nenja uye savasana . Zvisinei, izvi zvinogona kunge zvisinganzwisisiki pane imwe nguva, izvo zvikonzero zvakakwana kuti uzvidzivirire.
Kana Uri Mutsva kuYoga
Vakadzi vakawanda vasina kumboita yoga vasati vaona kuti ndiyo nzira yakanaka yekurovedza panguva yekuzvitakura kwavo uye kupfuura. Verenga pamusoro pekuti ungatanga sei yoga kana iwe uri mutanga wakakwana. Paunenge uchitsvaga kirasi, tanidza kune avo vakanyorwa kuti "Prenatal Yoga," sezvo vadzidzisi vavo vachakwanisa kukurayiridza zvakakodzera. Kana iwe uchienda kukirasi yakakwana, iva nechokwadi chekuudza mudzidzisi wava nepamuviri pakarepo. Vamwe vakadzi vanoshanda munguva yose yekuzvitakura kwavo vane nguva yekutora yoga yepabonde mumutatu wechitatu. Iwe uchange uchiri kubatsirwa kubva mumakirasi kana iyi ndiyo mamiriro ako, asi yekutanga muhutano hwako unogona kutanga, zviri nani.
Kana Une Yoga Chiitiko
Yoga vanozvipira vachafara kuziva kuti vanogona kuramba vachiita maitiro ega yoga pamuviri. Sezvo dumbu rako richikura, zvishomanana zvinoshandiswa kune tsika yako nguva dzose zvichave zvakakosha. Iwe unogona kuramba uchitora zvidzidzo zvako nguva dzose chero bedzi uchinzwa wakasununguka kuita kudaro, asi iva nechokwadi chekuti mudzidzisi akuzive kuti uri nepamuviri, uye usafunga kuti unosungirwa kuti uzviite pane wako usati wava nepamuviri. Kana iwe uri mudzidzisi akazvitsaurira, tanga kuita zuva rekutanga kubvuma . Dzidzai mirayiridzo yepamusoro inotarisana inoita kuti uve nechokwadi chokuti unonzwisisa izvo zvinoita kuti urege. Ichowo chikonzero chakanaka kutora makirasi ekurera asati asangana nevamwe vanamai-uye-uye vanodzidza nezvekuberekwa.
Pamusoro pe 5 Kubata pamuviri
- Cat-Cow Yakadzika (Chakravakrasana) : Nzira ine nyoro yokumutsa musana wako unobatsira mwana wako kupinda munzvimbo yakanakisisa yekutakura
- Gedhi Pose (Parighasana) : Chikamu chinotambanudza chinokubatsira kuti uite nzvimbo shomanana mumimba yako yakazara
- Warrior II (Virabhadrasana II) : Chimiro chinomira chinosimbisa makumbo ako uye chinovhura mahudyu
- Kupisa Kwakavhenganiswa (Baddha Konasana) : Kuvhara zvinyoronyoro kunopinza mukati mahudyu; shandisa mapurogiramu pasi pemabvi ose kuti atsigire kana zvichidiwa.
- Misoro-Up-The-Wall (Viparita Karani) : An antidote yezvigunwe zvechiuno nemakumbo
Mushure mekusununguka kwako
Mushure mokunge iwe uine mwana wako, unogona kunge uchida kudzoka yako yoga tsika. Vanachiremba vanowanzokurudzira vhiki shomanana yekudzikinura nguva yevakadzi vatsva mushure mekuberekwa kwevakadzi uye nguva yakareba mushure meCesarea. Apo iwe wakapiwa OK kubva kunachiremba wako uye hauna ropa rinokosha, wakagadzirira kuita postpartum yoga . Isu tine zvikamu zvakakosha zvezvikonzero kungobatsira amai vanoyamwisa vachirwisana nemasasa emutsipa.
Zvakakosha kuti amai vatsva vatarise ivo pachako, saka shandisa mikana chero ipi zvayo yaunofanira kuenda kukirasi yegaga iwe pachako. Kana izvi zvisingaiti, makira uye vana vega yega yoga ndiyo nzira yakanakisisa yekudzikinura zvakare uye nekusangana nevamwe vabereki.
Shoko Rinobva
Kuberekwa inonakidza uye nguva yakakosha, asi zvakare zvisinganzwisisiki. Yoga inobatsira kukupa zvishandiso zvekudzikisa uye kufara nezvinoitika kuburikidza nekubvuma uye kuremekedza chinhu chinoshamisa icho muviri wako uri kuita. Kushamwaridzana nenguva nevamwe vakadzi vanotarisira ndeimwe yadzo inobatsira yekutora makirasi ekurera. Kunyange zvazvo vakadzi vazhinji vane mukomana mukudzivirira kwavo, munhu iyeye haasi kuburikidza nekuchinja kwemuviri mauri. Kubatana nevakadzi vemadzimai vane pamuviri chinhu chakanaka uye chinokosha chaungaita.
> Kwakabva:
> Polis RL, Gussman D, Kuo YH. Yoga muKuberekwa: An Kuongororwa Mhinduro dzeMadzimai neyeChi Fetha kusvika 26 Yoga Postures. Obstet Gynecol. 2015; 126 (6): 1237-41.