Izinzuzo ze-Prenatal Yoga

Ukuvivinya umzimba njalo kuyazuzisa ngesikhathi sokukhulelwa. I-yoga yokubeletha iyisinqumo esihle sokuzivocavoca okunomthelela omncane ohlinzeka ngezinzuzo ezimbalwa ezingokomzimba nezengqondo. I-yoga yokubeletha ithuthukisa ukuguquguquka, ithoni imisipha futhi isiza ekunikezeni impumuzo yemvelo kokunye ukungaphatheki kahle okuvamile kokukhulelwa. Ngaso sonke isikhathi khumbula ukuthintana nochwepheshe bakho bezempilo ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca, ikakhulukazi uma ukhulelwe.

Yandisa amandla nokuvumelana nezimo: Umkhuba ojwayelekile we-yoga usiza ukwandisa ukuguquguquka kwemisipha nezicubu ezizungezile. Lokhu kusiza ukuthuthukisa ukujikeleza kwegazi. Umkhuba ojwayelekile we-yoga yangaphambi kokubeletha welula futhi uqinisa imisipha, iyenze ibe namandla futhi iguquguquke.

Isiza ukunciphisa ukuvuvukala nokuvuvukala kwamalunga: Ukuvuvukala nokuvuvukala kubangelwa ukugcinwa kwamanzi nokuncipha kokujikeleza kwegazi. Njengoba i-yoga isiza ukukhuthaza ukujikeleza, iyasebenza ekuvimbeleni nasekunciphiseni ukuvuvukala. Lokhu kunciphisa ukuvuvukala okuvamile kwamaqakala, izinyawo nezandla.

Ivimbela futhi inciphise ubuhlungu emhlane ophansi kanye nobuhlungu be-sciatica: Ubuhlungu obuphansi emuva kanye ne-sciatica yizikhalazo ezivamile ngesikhathi sokukhulelwa. Ukushintsha kokuma kuyimbangela enkulu yalobu buhlungu. Ukuzijwayeza njalo kwe-yoga ngaphambi kokubeletha kwelula imisipha yomgogodla ophansi futhi kuqinise le misipha. Kuyasiza futhi ekuthuthukiseni ukuma okusiza ngobuhlungu beqolo.

Yakha futhi igcine umuzwa wenhlalakahle: I-Yoga isiza ukukhulula ukungezwani komzimba. Futhi iyithuluzi elinamandla lokuphumula, elisiza ukugcina umuzwa wokuba kahle. Lokhu kuhlangene nokuguquguquka okukhulayo kanye nokuncipha kwezinhlungu nezinhlungu kuthuthukisa umuzwa wokuba kahle.

Ukunciphisa Ingcindezi: Abesifazane abakhulelwe bavame ukuzizwa becindezelekile. I-Yoga iyasebenza kakhulu ekudambiseni ukucindezeleka. Ngokujwayela njalo i-yoga yokubeletha, uzozizwa ukwazi ukubhekana nokucindezeleka.

Ikusiza ekulungiseleleni umsebenzi: Ku-yoga, ufunda ukuthola nokukhulula ukungezwani emzimbeni. Ukufunda le nqubo kuzosiza kakhulu emsebenzini. Ukuqina kwemisipha kwenza umzimba ukhiqize i-oxytocin encane.

Ithuluzi elinamandla lokuphumula ngesikhathi sokukhulelwa kanye nasekubelethweni: Njengoba ufunde ukuthola nokukhulula ukungezwani emzimbeni, uzokwazi ukukwenza ngesikhathi sokubeletha. Ngenxa yalokho, ngeke ube mancane amathuba okuba uqinise kukho konke ukufinyela. Ikhono lokuphumula ngenxa yokufinyela liholela ebuhlungwini obuncane kanye nenqubekelaphambili engcono ekubelethweni.

Ukuphumula, izithombe nokuphefumula kuyasiza emsebenzini: Ukuphefumula kugcizelelwa emakilasini e-yoga yangaphambi kokubeletha. Indlela yokuphefumula ihlanganisa ukufaka umoya kancane kancane manje kanye nokuwukhipha ngokuphelele. Le ndlela yokuphefumula ekhululekile iyasiza ekudambiseni ukungezwani futhi iletha umoya-mpilo owengeziwe emisipha nasenganeni.

Emakilasini amaningi e-yoga yangaphambi kokubeletha, ukuphefumula, ukuphumula kanye nemifanekiso yakhelwe ngokukhethekile owesifazane okhulelwe. Uzofunda amathuluzi namasu ozokwazi ukuwasebenzisa ngesikhathi sokubeletha.

Ungathatha ikilasi le-yoga yokubeletha noma uzilolonge ekhaya nge-DVD. Amakilasi e-yoga ngaphambi kokubeletha anikezwa ezitudiyo ze-yoga ezweni lonke. Shayela isitudiyo sangakini ukuze uthole ikilasi. Uma bengakunikezi, bangakwazi ukukudlulisela kwesinye isitudiyo. Udokotela wakho noma umbelethisi wakho angase azi ngamakilasi endaweni yakini futhi. Qiniseka ukuthi uthintana nomhlinzeki wakho wokunakekelwa kwezempilo ngaphambi kokuba uqale i-yoga noma enye indlela yokuzivocavoca.

Kunezinzuzo zokuthatha ikilasi le-yoga ngaphambi kokubeletha, kunokusebenzisa i-DVD. Ekilasini, uzohlangana nabanye omama abakhulelwe. Ingxoxo nokuzwana kuyinzuzo enkulu. Ngaphezu kwalokho, umfundisi uzokusiza ukuthi ufunde ama-asanas futhi aqinisekise ukuthi uwenza ngendlela efanele futhi awuwenzi ngokweqile. Phakathi nekilasi, ngezinye izikhathi kuvela izihloko eziphathelene nokukhulelwa, ukusikwa nokuzalwa futhi lolu lwazi lubalulekile.

Uma ungenalo ikilasi endaweni yangakini, ama-DVD e-prenatal yoga ayatholakala ukuze athengwe. Uzodinga i-yoga mat, ebizwa nangokuthi umata onamathelayo. Ungase ufune ama-props, njengamabhulokhi noma amabhande ukuze usize ekusebenzeni kwakho. Lezi zithengiswa yonke indawo lapho kuthengiswa amacansi e-yoga.

Nalu uchungechunge oluhle lwamavidiyo ku-Prenatal Yoga esiluthole ku-YouTube:

Ukuphefumula kahle ngesikhathi sokuzivocavoca futhi ikakhulukazi i-yoga kubaluleke kakhulu:

Ngemuva kokuzijwayeza ukuphefumula ukwelula uhlangothi kuhle ukushintshela ku:

Ngenkathi uphansi ungashintsha ngokulandelayo endaweni yeCat Cow

Okulandelayo ungafunda indawo ye-squat

Ukuma okuhle yiQhawe 1. Akusizi nje kuphela ukuqinisa imilenze yakho kodwa kuwumsebenzi omuhle wokuvula inqulu uma usikwa.

Khumbula ukuhlale uthintana nodokotela wakho ngaphambi kokuqala uhlelo olusha lokuzivocavoca, futhi ukuthatha kancane, awufuni ukwenza okuningi ngesikhathi esisodwa futhi ungase uzilimaze wena noma ingane yakho engakazalwa. Lezi ezinye zezibonelo ze-yoga yangaphambi kokubeletha kanye nezinye zezinzuzo. Ungase ufune ukuhlola endaweni ukuze ubone ukuthi i-Y yangakini noma indawo yokuzivocavoca inekilasi. Kuyasiza njalo ukukhuluma nomuntu mathupha futhi kuhlale kumnandi ukuhlangana nabantu abasha. Sithemba ukuthi usijabulele lesi singeniso esifushane se-yoga yangaphambi kokubeletha.