I-yoga yokubeletha iwumdlalo wabesifazane abakhulelwe abajwayele ukukhulelwa. Ukhulelwe, unake kakhulu imizwa yakho, unokunaka okusha kulokho okuhlala kuwe. Manje yisikhathi esingcono kakhulu sokwehlela ku-yoga. Ukuze uphile kahle lezi zinyanga ezingu-9, thola izimo ze-yoga ezingu-6 ezilula nezithambile ukuze abesifazane abakhulelwe bazilolonge ekhaya.

Izinzuzo ze-yoga ngesikhathi sokukhulelwa ziningi:

• gwema noma ukhulule isicanucanu, ubuhlungu emuva, i-sciatica yokukhulelwa, imilenze esindayo;
• ibhalansi yezinzwa ezingcono: phila kahle ukukhulelwa kwakho ngokwengqondo;
• ukuqinisa isibopho sikamama / sengane;
• ukuphumula kancane kwemisipha namalunga;
• gwema ubuhlungu beqolo ngesisindo somntwana esikhulayo;
• gwema isifo sikashukela sokukhulelwa;
• ukuphefumula okuthuthukisiwe: umoya-mpilo ongcono womzimba nomntwana;
• ukuthuthukiswa kokujikeleza kwegazi;
• ukuthuthukiswa kokujikeleza kwamandla emzimbeni ukuxosha ukukhathala;
• ukuqwashisa ngephethini yomzimba wakho: ukuzivumelanisa nezinguquko zomzimba phakathi nezinyanga ezingu-9 zokukhulelwa;
• ukuvulwa nokuphumula kwe-pelvis;
• ukuchelela kwe-perineum: kusiza ukudlula kwengane futhi kugweme i-episiotomy;
• i-contraction ye-uterine elawulwayo: kunciphisa ubuhlungu bokufinyela;
• gcwalisa amandla ngesikhathi sokubeletha;
• lungiselela ukubeletha: ukulawula umoya, amandla engqondo, ukutshekisa i-pelvis ukuze kube lula ukwehla kwengane kanye nokuvulwa komlomo wesibeletho;
• ukuzazi kangcono ngokombono womzimba kanye nengqondo;
• ngokushesha ukubuyisela umugqa kanye nesisu esiyisicaba;
• dlula esigabeni se-baby blues ngokuzolile;

Ubuqili:

Ukuze uzilolonge kalula izimo ezilandelayo ze-yoga yangaphambi kokubeletha, thatha i-dictaphone ku-smartphone yakho. Funda imihlahlandlela yokuma lapho ubhalisa. Ungakwazi ke ukuzilolonga ngenkathi ulalele imiyalelo. Ungumqeqeshi wakho.

Ukuqwashisa ngomzimba kanye nokufakwa ngaphakathi

Lokhu ukuma kwe-yoga kwabesifazane abakhulelwe kwandisa umthamo wesifuba ezinhlangothini, futhi kuvumela ukuphefumula ezingeni lezimbambo ezikhuthazayo ku-trimester yesithathu yokukhulelwa.

Khumbula ukuvumelanisa ukunyakaza nomoya. Adonse umoya uthule. Ungakuphoqi, lalela umzimba wakho.

Ukuze uqale, thatha isikhathi esincane sokungena ngaphakathi ngenkathi uhlezi uphambanise imilenze, esihlalweni noma ulele ngomhlane, ukuze uzilungiselele le seshini ye-yoga yokukhulelwa.

1. Lala ngomhlane;
2. Ngokwemvelo khulula umhlane wakho ophansi phansi ngokukhipha umoya. Ungazami ukuwucindezela phansi, ukuze ugcine amajika emvelo omgogodla wakho;
3. Kuwo wonke ukuma, khulula imisipha yobuso futhi ukhulule amazinyo;
4. Nethezeka kancane ngokuphefumula ngakunye;
5. Donsa umoya ngenkathi welula ingalo yakho yesokudla ngemuva kwekhanda lakho, ngaphandle kokugoba umgogodla wakho ophansi;
6. Vuthela ngomlomo, khulula;
7. Hofuzela umoya njengoba welula ingalo futhi;
8. Phefumula, ubuyisele ingalo yakho eceleni kwakho;
9. Phinda ukulandelana ngengalo yesobunxele;
10. Beka izandla zakho esiswini sakho;
11. Nethezeka.

Zijwayeze izikhathi ezi-3 kuya kwezi-5 ohlangothini ngalunye kuye ngokuthi uzizwa kanjani.

Ukuma kwe-Yoga kwabesifazane abakhulelwe: phumula imilenze, uthuthukise ukujikeleza kwegazi.

Ngesikhathi sokunyakaza phumula umhlane wakho kahle, ungagodli umhlane wakho. Zisekele ngokuqinile ezinyaweni zakho. Vumelanisa ukunyakaza kwakho nomoya.

1. Lala ngomhlane, amadolo agobile, izinyawo ziphansi phansi;
2. Faka umoya ngokujulile njengoba uphakamisa umlenze wakho wesokudla ophahleni, unyawo ngaphezu kwe-hip;
3. Vuthela ngomlomo wakho, uphakamise isithende sakho sokunene phezulu;
4. Donsa umoya ngokujulile, gcina umlenze emoyeni;
5. Phefumula, ubeke umlenze wakho ngobumnene phansi, ungawugodli umhlane ongezansi;
6. Phinda ngomlenze wesobunxele;
7. Beka izandla zakho esiswini sakho ukuze uxhumane nengane yakho.

Zijwayeze izikhathi ezingu-3-5 ohlangothini ngalunye ngokuphefumula kancane, okujulile.

Ukuvuleka kwe-pelvis kanye nokuguquguquka kwama-hips

Ukuma okuphumuzayo kwemilenze. Ukuze ugweme ukudonsa ngemuva, thatha ama-slings angu-2, amabhande okufaneleka angu-2, noma amabhande angu-2.

Ungaphoqi, lalela imizwa yakho. Ungakuvimbi ukuphefumula.

1. Lala ngomhlane;
2. beka izikhafu zakho noma amabhande okunwebeka ngaphansi kwezinyawo zakho, futhi ubambe iziphetho zazo ngezandla zakho. Isandla sokudla unyawo lwesokudla, isandla sobunxele unyawo lwesobunxele.
3. Phakamisa imilenze yomibili phezulu, usabambe izikhafu zakho;
4. Adonse umoya kakhulu,
5. Phefumula, yelula imilenze yakho, izinyawo ezizihlilingini zehla ngobumnene ziye emaceleni, izandla zakho ziqhelelane, izingalo zakho ziyahlukana zilandela izinyawo.
6. Zizwe ukwelula kuma-adductors, nokuvulwa kwe-pelvis;
7. Adonse umoya kakhulu,
8. Phefumula, cindezela imilenze yakho, noma uyigobise, futhi ulethe amadolo akho esifubeni sakho ukuze welule umhlane wakho ongezansi.
9. Yima kancane izingalo zakho emaceleni, noma izandla zakho zisesiswini sakho ukuze uzwe ukusabela kwengane.

Phinda izikhathi ezingu-3-5 kuye ngezidingo zakho.

"Isibingelelo esincane selanga" sikamama ozayo: siyaphumuza, sikhulula umhlane, sixosha ukukhathala futhi sibuyisele amandla.

Lokhu kulandelana kukhulula i-scoliosis, i-kyphosis ne-lordosis. Inamandla futhi imnene ngesikhathi esifanayo. Ukunyakaza kulandela umoya. Ugqozi / umnyakazo, ukuphuma / ukunyakaza.

1. Zibeke emadolweni, ukukhahlela ukhululekile, amaqakala welula;
2. Qondanisa ikhanda, amahlombe, izinqe namadolo;
3. Bheka umkhathizwe;
4. Phefumula ngokujulile, phakamisa izingalo zakho phezulu, hhayi emuva;
5. Sebenzisa imilenze yakho ngokuphusha kancane izinqe zakho phambili;
6. Vuthela ngezine;
7. Donsa umoya bese uphefumula, uzungeza umhlane ngaphandle kokuphusha izandla. Uma ingane iphansi kakhulu, zungeza umhlane ongezansi kahle uma ufuna ukuyikhulisa. Ake ucabange ikati lizelula;
8. Bese udonsa umoya, uqondise ikhanda lakho, ubuyele endaweni yokuqala;
9. Vuthela, woza i-doggy ibheke phansi, uphumule ezandleni zakho, ulethe izinqe zakho phezulu, welula izingalo zakho kanye nomhlane ngenkathi uphusha izandla zakho, udlulisele isisindo somzimba ezinyaweni zakho;
10. Phefumula ekumeni;
11. Buyela emuva kuzo zonke ezine;
12. Zimise endaweni yengane (esiphongweni phansi, izithende ezinqeni, amadolo ahlukene, izingalo emaceleni, izandla zibheke ezinyaweni. Ungafaka iphedi phakathi kwezinqe zakho namathole akho uma kulungile. ukudonsa kakhulu amadolo akho;
13. Nethezeka, uphefumule kakhulu.

Ukuma kwe-Yoga ngesikhathi sokukhulelwa ukwenza ithoni ngobumnene amathanga, izinqe kanye ne-perineum.

Zijwayeze ukukhululeka ngokuphefumula, futhi uzwe ukugoqa nokuvuleka komgogodla, kanye nokubhucungwa kwangemuva okunikezwa yilolu chungechunge. Ungaphakamisi izinqe zakho phezulu kakhulu, vikela umgogodla wakho.

I-yoga yokukhulelwa: i-half-bridge pose

1. Lala ngomhlane wakho, uphumule emahlombe akho, amahlombe ehliselwe phansi, isilevu sifakwe phakathi;
2. Thatha umoya omncane;
3. Hofuzela umoya njengoba uphakamisa izinqe zakho ukusuka ethanjeni lomsila, usebenzisa izinyawo, amahlombe nezingalo ukuze usekele. Phakamisa ama-vertebrae emhlabathini ngamunye ngamunye, kusukela ku-coccyx;
4. Exhale ngenkathi uphumuza ama-vertebrae omgogodla wakho emhlabathini, ngamunye ngamunye ukusuka phezulu kuya phansi, kuze kufike ku-sacrum (ithambo eliyisicaba phezulu kwezinqe). Izinqa ziyehla.

Prakthiza isikhathi eside njengoba ufuna kuye ngokuthi uzizwa kanjani. Zama ukuhlala umjikelezo wokuphefumula ongu-1 kuye kwemi-3 (hogela + khipha umoya) lapho izinqe ziphakanyiswa. Njalo buyela emuva ekuphefumuleni.

Ukuze uthole isimo sokuphumula, thatha isikhathi sokungena endaweni enethezekile.

Izimo eziyisi-6 ze-yoga zokuphumula ngesikhathi sokukhulelwa

1. ulele emhlane wakho, amadolo agobile, izingalo emaceleni akho;
2. ukulala ngomhlane, umcamelo ngaphansi kwamathanga namadolo;
3. elele ngohlangothi endaweni yengane nomcamelo wokukhulelwa ngaphansi kwesisu sakhe, nangaphansi kwethanga eliphezulu;
4. ukuma kwengane: amadolo ahlukene, izinqe ezithendeni, izingalo ezinhlangothini zakho, isiphongo sihlezi phansi noma kuma-cushions;
5. Ukuma kweshidi eligoqiwe. Isikhundla esifanayo sokuma kwengane, isiphongo sibekwe emaphuzwini akho elinye ngaphezu kwelinye. Lesi simo silungele isikhashana sokuhlangana nomntwana;
6. ulele emhlane wakho, amadolo egobile phansi, phansi kwezinyawo ndawonye, ​​imilenze isakazeka njengovemvane, izingalo ziwela ngaphansi kwekhanda. Lesi simo sisebenza emgudwini womchamo futhi sivimbele imithambo ye-varicose. Kwenza ukubeletha kungabi buhlungu ngokuphumuza nokuthambisa i-pelvis.

Iseluleko esincane sokuphumula kowesifazane okhulelwe

• Khumbula ukuzimboza;
• Ukulala ngomhlane wakho, ungasebenzisa ama-cushions ngaphansi kwethanga ngalinye namadolo ukuze uphumule kangcono. Umcamelo wokukhulelwa wamukelekile.
• Uma uzwa ingane yakho inyakaza, sebenzisa leli thuba ukuze ube khona, futhi uzwe ukunyakaza kwayo yonke;
• Uma ukhetha ukuhlala unemilenze ephambene noma esihlalweni, phumula umhlane wakho ngemuva kwesihlalo, noma udonga ukuze ugweme ukungezwani nokukhathala.

Ukuphumula kuwumgomo ku-yoga. ngaphandle kwengcindezi noma ukushuba. Ukuqina komzimba nengqondo kuvimbela impilo namandla ukuthi ageleze ngokukhululeka. Ingane esesibelethweni izwela ngendlela emangalisayo ukucindezeleka kwakho. Unaleli khono lokuphumula ngesikhathi esifanayo nawe. Thatha isikhathi sokuphumula nsuku zonke ngokwenza i-yoga yokubeletha.