Lokhu kuhamba okungu-5 kuzodambisa ama-Cramps Esikhathi Sakho Esibi Kunazo Zonke

-Delile

• Ukuzivocavoca kwama-Cramps: Phambili kwe-Bend
• Ukuzivocavoca kwamaCramps: Half-Moon esekelwayo
• Ukuzivivinya Amajaqamba: Ukuma kwekhanda kuya edolweni
• Ukuzivocavoca kwama-Cramps: I-Wide-Angle Forward Bend
• Ukuzivocavoca kwama-Cramps: I-Reclined Bound Angle Pose
• Buyekeza kwe-

Ikhanda lakho liyaduma, iqolo lakho linezinhlungu ezingapheli, ezibuhlungu, futhi okubi nakakhulu, isibeletho sakho sizwa sengathi sizama ukukubulala ngaphakathi ngaphandle (kumnandi!). Ngenkathi ama-cramps akho esikhathi angakutshela ukuthi uhlale ngaphansi kwezembozo usuku lonke, kungukuzivocavoca umzimba, hhayi ukuphumula embhedeni, okungakuvuselela kakhulu-futhi i-yoga isebenza kakhulu ekunciphiseni ubuhlungu bakho.

"IYoga ifaka ukuphefumula okujulile, okusiza ukuqeda imiphumela yokuphelelwa umoya yizicubu, okungenye yezimbangela ezinkulu zesisu," kusho uSuzanne Trupin, M.D., udokotela wezifo zabesifazane e-Women's Health Practice eChampaign, e-Illinois.

Ukuze usule izimpawu zakho, sebenzisa imizuzu emihlanu ufunda lezi zindlela ezilula nezivivinya amajaqamba, ngezilokotho zikaCyndi Lee, uthisha we-yoga onikeza amakilasi ku-inthanethi. (ICYMI: Ungadla ngendlela yakho ukuze unciphise amajaqamba.)

Ukuzivocavoca kwama-Cramps: Phambili kwe-Bend

A. Yima izinyawo zihlangene nezingalo emaceleni.

B. Zika izinyawo phansi, uhogele, bese ufinyelela izingalo ophahleni.

C. Exhale, ukhipha izingalo emaceleni njengoba uncike phambili ezinqulwini ukuze uthinte phansi. Uma ungakwazi ukufinyelela phansi, guqa amadolo akho.

Bamba umzuzu owodwa.

Ukuzivocavoca kwamaCramps: Half-Moon esekelwayo

A. Yima ngohlangothi lwakho lwesobunxele udongeni.

B. Gobela phambili kancane, ulethe iminwe yesandla sakho sobunxele phansi. Ngasikhathi sinye, phakamisa umlenze wakho wokunene ngemuva kwakho ukuphakama ukuphakama.

C. Jikela kwesokudla ukuze unwebele iminwe yakho yangakwesokudla ophahleni, ubeke inqulu yangakwesokudla phezulu kwesokunxele; beka intende yesandla sobunxele (noma iminwe) phansi. Gcina unyawo lwangakwesokudla uguquguquke futhi uphefumule ngokulinganayo.

Bamba imizuzwana engama-30. Shintsha izinhlangothi; phinda.

(Okuhlobene: Ingabe Isibeletho Sakho Siba Sikhulu Ngempela Phakathi Nenkathi Yakho?)

Ukuzivivinya Amajaqamba: Ukuma kwekhanda kuya edolweni

A. Hlala uvule imilenze.

B. Goba idolo langakwesokudla nozinyawo lokuma ngaphakathi kwethanga eliphezulu langakwesokunxele.

C. Adonse umoya futhi aphakamise izingalo ngaphezulu.

D. Bese ukhipha futhi uncike phambili phezu komlenze wesobunxele, uphumule ebunzini ethangeni (noma kumcamelo).

Bamba imizuzwana engama-30, bese udonsela phezulu ukuze uhlale. Shintsha izinhlangothi; phinda.

Ukuzivocavoca kwama-Cramps: I-Wide-Angle Forward Bend

A. Hlala phezulu phansi nemilenze enwetshiwe ibe banzi ngangokunokwenzeka (hlala phezu komcamelo omncane uma lokhu kuzwakala kungakhululekile).

B. Faka futhi ulethe izingalo ezinhlangothini naphezulu.

C. Exhale futhi ugobe phambili, welula izingalo phambi kwakho bese ubeka izandla phansi.

D. Gcina amadolo akhomba ophahleni kunokuba ungene kuwe.

E. Letha isiphongo phansi (liphumuze emcamelweni noma ibhulokhi uma ungakwazi ukufinyelela).

Bamba umzuzu owodwa.

(Lezi zivivinyo zokuvumelana nezimo zingakukholisa ukuthi welule kaningi.)

Ukuzivocavoca kwama-Cramps: I-Reclined Bound Angle Pose

A. Hlala phansi ngengubo igoqwe ngobude phansi emhlane wakho ngomcamelo ngaphezulu.

B. Gobisa amadolo akho ukuletha amathe ezinyawo zakho ndawonye, ​​bese ubeka umgogodla wakho emuva ngengubo kancane bese ulalisa ikhanda lakho emqamelweni.

Phefumula ngokulinganayo futhi uphumule iminithi elingu-1.

(Udinga ezinye izinyathelo ezimbalwa zokunciphisa ubuhlungu bakho unomphela? Zama lezi zimo ze-yoga ze-PMS nezikhwebu.)

Buyekeza kwe-