Okuqukethwe
I-yoga yokubeletha: kuyini?
I-yoga yokubeletha iyindlela yokulungiselela ukuzalwa. Ihlanganisa a umsebenzi wemisipha konke ngobumnene (“asanas”, noma ukuma), kuya ekulawuleni ukuphefumula (pranayama). Umgomo we-yoga yokubeletha? Vumela abesifazane abakhulelwe bazizwe bekhululekile ngenkathi ubasiza ukukhulula ukugula okuncane ngesikhathi sokukhulelwa nokugcina umsebenzi womzimba. Kulabo abahlushwa ubuhlungu obuhlangene kanye ne-ligament, ubuhlungu beqolo, abanemilenze esindayo, i-yoga yokubeletha inezinzuzo eziningi! Ukuzijwayeza njalo, ngesilinganiso seseshini eyodwa kuya kwezimbili ngesonto, kusiza ukulawula ingcindezi ngokuphefumula, ukuthuthukisa ukujikeleza kwegazi noma ngisho nokuhamba. Izikhathi zokulungiselela ukubeletha, nge-yoga yokubeletha, zibuyiselwa ngokuvikeleka komphakathi lapho zihlelwa umbelethisi noma udokotela.
Phefumula kahle nge-yoga yokubeletha
Isikhathi ngasinye ngokuvamile siqala ngabambalwa izivivinyo zokuphefumula : Zama ukulandela indlela yomoya engena emaphashini akho, efaka umoya-mpilo wonke umzimba wakho futhi uphume ngokukhipha umoya ogcwele ngangokunokwenzeka. Ngesikhathi esifanayo lapho uqaphela umoya wakho nomzimba wakho, ulalela imizwa yakho: ukushisa, amandla adonsela phansi ... Kancane kancane, ufunda lawula umoya wakho, wonke umzimba wakho uhambisana nokunyakaza kwakho kokuphefumula, ngaphandle kokuzikhandla ngokomzimba. Ngosuku lokubeletha, ngenkathi ilinde i-epidural, lokhu kuphefumula okuzolile nokukhululekile kuzodambisa ubuhlungu bokufinyela, futhi kusize umntwana ukuba ehle futhi enze indlela yakhe eya emoyeni ovulekile.
Bheka futhi I-Pregnancy Yoga: Izifundo ezivela ku-Adeline
I-yoga yokubeletha: izivivinyo ezilula
Awukho umbuzo wokuziguqula ube yi-yogi noma i-acrobat! Konke ukunyakaza kulula ukuzala, ngisho nesisu esikhulu. Uzothola indlela yokwelula umgogodla wakho, uphumule, ubeke i-pelvis yakho, ukhulule imilenze yakho esindayo ... ngobumnene kakhulu. Kube kukuwe ukuthi uguqule lezi zimo ngokuba ukulalela umzimba wakho, imizwa yakho, inhlalakahle yakho ... Lo msebenzi womzimba uzokulethela ukugxilisa ingqondo ngokwemvelo.
Eminye imisipha idonsa kanzima ngesikhathi sokukhulelwa nangesikhathi sokubeletha. Umbelethisi noma udokotela uzokufundisa ukulala phansi, ukuphenduka nokuvuka ngaphandle kokuzikhandla futhi ngaphandle kobuhlungu, kodwa futhi ukuthola noma ukubona i-perineum yakho, ukuyizwa, ukuyivula, ukuyivala ...
Prakthiza i-yoga yokubeletha nobaba wesikhathi esizayo
Obaba bamukelekile ukuthi bahambele izikhathi ze-yoga zangaphambi kokubeletha. Ngokwenza izivivinyo ezifanayo nozakwethu, bafunda ukuyikhulula, ukuyibhucunga, ukubeka kabusha i-pelvis yabo kanye nokuthola izindlela zokuyisiza iphushe ngesikhathi sokubeletha. Ungakwazi ukwandisa izinzuzo zalezi zikhathi ngokuzivocavoca ekhaya., imizuzu engu-15 kuya kwengu-20 ngosuku, ngokwenza nje umsebenzi wasendlini, ukuya endlini yangasese, ukuhlala etafuleni lesidlo sasemini, njll. Ngemva kokuzalwa, omama bavame ukumenywa ukuba babuye ngokushesha ngangokunokwenzeka nomntwana wabo, ukuze bafunde ukuthwala. it, ukubuyisela i-pelvis yabo endaweni, ukusiza umzimba wabo ukuqeda, ukukhipha.
Lungiselela iseshini yakho ye-yoga yangaphambi kokubeletha
Amaseshini, avame ukwenzeka ngamaqembu, athatha imizuzu engama-45 kuya kwehora eli-1 nemizuzu engama-30. Ukuze ugweme ukuzikhandla, khetha amakilasi enzeka eduze nawe. Ngaphambi kokuba uqale : Khumbula ukudla okulula, uzinikeze amanzi bese ugqoka amabhulukwe axegayo. Futhi, ulethe izicathulo ezilula ukuzisusa kanye nepheya lamasokisi ahlanzekile ozowafaka kuphela ngeseshini. Uma une i-yoga mat, ungayisebenzisa futhi!