I-Yoga Engcono Kakhulu Ye-PMS nama-Cramps

-Delile

• I-Pose Yengane
• Imilenze Ebheke Ebondeni
• Isikhonyane
• Ehlaliswe I-Goddess Pose
• Bahlezi Phambili Phinda
• Isikwele
• Buyekeza kwe-

I-Yoga inekhambi lemvelo cishe yonke into, futhi i-PMS (kanye namajaqamba eza nayo!) Akunjalo. Noma nini lapho uqala ukuzwa uqunjelwe, uluhlaza okwesibhakabhaka, umunyu, noma une-crampy-futhi uyazi ukuthi umjikelezo wakho usendleleni-zama lezi zimo ukuze unakekele umzimba wakho futhi ubuyisele ekuzizweni umuhle.

I-Pose Yengane

Kungani: Isimo esihle sokuphumula sokuqoqa amandla akho

Ungakwenza kanjani: Guqa ngamadolo uhlukane kancane bese ukhasa izandla phambili. Ukugcina izingalo zinde futhi phambi kwakho, vumela isiphongo siphumule phansi. Phefumula lapha ukuze uthole ukuphefumula oku-10 noma ngaphezulu.

Imilenze Ebheke Ebondeni

Kungani: Kwehlisa ukucindezeleka

Ungakwenza kanjani: Hlala eceleni eduze kodonga. Lala ngohlangothi olulodwa, ubheke kude nodonga ngezinqe ulithinta. Usebenzisa izingalo, phakamisa imilenze phezulu odongeni njengoba ugingqika uye emuva. Vumela izingalo ziwele ngapha nangapha kwakho. (Izintende zingabhekana nokuvuleleka noma phansi ukuthola izinga elengeziwe lokwakheka.) Phefumula lapha okungenani ukuphefumula okuyishumi.

Isikhonyane

Kungani: Kubhucunga izitho zesisu nezokuzala

Ungakwenza kanjani: Lala ubheke phansi ngezinzwane ezinkulu ndawonye. Finyelela izingalo isikhathi eside ngapha nangapha kwakho bese usebenzisa ukuhogela okukhulu ukuphakamisa isifuba nezinyawo emhlabathini. Phefumulela lapha ukuphefumula okuyisihlanu okujulile.

Ehlaliswe I-Goddess Pose

Kungani: Ukubuyisela, kuvula i-groin

Indlela yokwenza: Aqale alale ngomhlane. Gobisa amadolo bese ubeka izinyawo phansi. Thatha izinyawo ndawonye, ​​amadolo ngokuhlukana, vumela izingalo ukuba ziphumule nhlangothi zombili zakho. Phefumula lapha okungenani ukuphefumula okungu-10.

Bahlezi Phambili Phinda

Kungani: Okungenayo, kuvula umzimba emuva, bese kubhucunga izitho zangaphakathi

Ungakwenza kanjani: Kusuka lapho uhleli khona, nweba imilenze yinde phambi kwakho nindawonye. Gcina amadolo ethambile, donsa umoya ukuze uzigcwalise ngesikhala, futhi usebenzise i-exhale yakho ukuze uncike phambili esikhaleni osanda kusidala. Uma unomhlane oqinile, hlala phezu kwebhlokhi noma ingubo. Thatha okungenani ukuphefumula okuyisihlanu lapha.

Isikwele

Kungani: Ivula okhalo neqolo eliphansi.

Ungakwenza kanjani: Kusukela ekumeni, izinyawo zesithende nezinzwane zihlukene, zikhomba izinzwane ukuze izinqe zivuleke. Qala ukuthambisa nokugoba amadolo, ukhulule amahips ubheke phansi, uzulazule ngaphezulu kunoma yikuphi ukuphakama okukuzwayo kukuhle. Thatha izindololwane ngaphakathi kwamathanga, uzikhiphe kancane, bese uhlangana ngezandla njengomthandazo enkabeni yesifuba. Zama ukugcina isikhathi eside umgogodla. Phefumula lapha ukuze uphefumule ngokujulile kahlanu kuya kweli-10.

Buyekeza kwe-