Zama Lezi Poses ze-Yoga Ukwanda Kokuzala Kwakho

-Delile

• Izinzuzo zeyoga yokuzala
• Kuqinisa umzimba
• Kudambisa ukucindezeleka, ukucindezeleka nokukhathazeka
• Ilinganisela ama-hormone
• Usekela ukukhiqizwa kwesidoda
• Kukhuphula amazinga empumelelo e-ART
• Ukuphepha kweyoga yokuzala
• Izinhlobo ezihamba phambili ze-yoga yokuzala
• Ukhetha ukuzama
• Ukuncipha kwe-Bound Angle
• Amahlombe
• UQhawe II
• Unkulunkulukazi uPose
• Puppy Pose
• I-Bridge Pose
• Savasana
• Ukuthatha
• Ukuhamba Okungqondo: Ukugeleza Kwemizuzu eyi-15 YeYoga Yokukhathazeka

"Khululeka nje kuzokwenzeka." Uma ubhekene nokungabi nenzalo, lesi iseluleko esingawusizo kakhulu osizwa kaninginingi. Ukube bekulula kanjalo nje, akunjalo?

Lokho kusho, i-yoga kuyinto umsebenzi ophumuzayo. Futhi lapho kukhona ezinye izinzuzo ezicwaningwe maqondana ne-yoga, ukungabi nenzalo, kanye nekhono lokuvivinya umzimba lokusiza imibhangqwana ukuthi ikhulule ukucindezeleka kwengqondo nokuqina komzimba.

Nakhu ukuthi ungavuna kanjani izinzuzo zomkhuba ojwayelekile we-yoga ngenkathi uzama ukukhulelwa (TTC).

Izinzuzo zeyoga yokuzala

E-United States, umbhangqwana owodwa kwezingu-8 uthola inzalo. Ngokuvamile ukukhuluma cishe ingxenye eyodwa kwezintathu zamacala kungenxa yenkinga yokuzala yabesifazane, enye ingxenye eyodwa kwezintathu ibangelwa inkinga yabesilisa, kanti konke okunye kuyinhlanganisela yamabili noma kwenzeka ngezizathu ezingaziwa.

I-Yoga ikhombisa isithembiso esithile njengenguquko yendlela yokuphila engasiza ukukhuthaza ukuzala okunempilo kwabesilisa nabesifazane.

Kuqinisa umzimba

Ukuba nesisindo esingeziwe kuyisizathu sokuzala kwabesilisa nabesifazane. Kanye nokudla okunempilo, ukuzivocavoca umzimba kuyingxenye ebalulekile yanoma yiluphi uhlelo lokwehlisa isisindo.

Uma usaqala ngokuzivocavoca umzimba, i-yoga iyindlela emnene yokwenza umzimba wakho unyakaze njalo. Futhi ngenkathi ama-poses engakhokhisi intela amajoyinti, ngokuqinisekile uzozwa ukushisa emisipheni yakho nokwanda kokuguquguquka.

Kudambisa ukucindezeleka, ukucindezeleka nokukhathazeka

bakhombisile ukuthi kuze kufike kumaphesenti angama-40 abesifazane abathola ukwelashwa kokuzala bhekana nezinga elithile lokukhathazeka, ukudangala, noma kokubili. (Omunye ubeka lelo phesenti ngisho nangaphezulu, phakathi kwabesifazane nabesilisa.) Ukumane utshelwe nje ukuthi "khululeka" kungaba nomphumela omubi futhi kuholele emjikelezweni omubi wokuzibek 'icala.

Ukuhlanganisa izivivinyo ze-yoga nezokucabanga (ukuphefumula okujulile, ngokwesibonelo) enkambisweni yakho kungasiza ukwehlisa izimpawu zeserum zomzimba wakho zokucindezeleka futhi, kuthuthukise nokusebenza kwamasosha omzimba.

Kwisifundo esisodwa esincanyana sika-2015, abantu abangama-55 abathola ukwelashwa kokuzala babenza i-yoga futhi baya eqenjini lezingxoxo masonto onke amasonto ayisithupha. Ukukhathazeka kwabo okuzichaze ngokwehla kwehle ngamaphesenti angama-20.

Ilinganisela ama-hormone

A uhlola umqondo wokuthi lapho ukucindezelwa kulawulwa, amazinga ama-hormone ayalandela. Umzimba nengqondo, umoya nokulinganisela - konke kuxhunyiwe. Ukuzijwayeza i-yoga ejwayelekile kungasiza ekuthuthukiseni ukuxhumana phakathi kobuchopho namahomoni (ama-axes e-neuroendocrine), okusho ukuthi ama-hormone alinganiswa kangcono ngokuphelele.

Futhi, lokhu kwenzelwa abesifazane nabesilisa. Futhi ngokulinganisela okungcono kwehomoni kuvame ukufika isifiso sobulili nomsebenzi wokuzala.

Usekela ukukhiqizwa kwesidoda

Ukubalwa kwesidoda okuphansi emadodeni embulungeni yonke kuyinkinga eyandayo. Ezimweni eziningi, ukubalwa okuphansi kungabangelwa indlela yokuphila noma izici zemvelo, njengokukhuluphala, ukubhema, noma ukuchayeka kumakhemikhali. I-a ikhombisile ukuthi ukufaka i-yoga empilweni yansuku zonke kungasiza ekunciphiseni ukucindezeleka nokukhathazeka, kulawule ukusebenza komzimba, futhi kusekele ukukhiqizwa kwesidoda.

Yize ukugxila okwengeziwe kule ndawo kudingeka, abacwaningi ekugcineni baphethe ngokuthi i-yoga ingathuthukisa impilo yokuzala yowesilisa futhi ingasiza ekuvimbeleni ukungabi nenzalo.

Kukhuphula amazinga empumelelo e-ART

Uma njengamanje wenza i-IVF noma uzama obunye ubuchwepheshe obusizwayo bokuzala (i-ART), i-yoga ingakhuphula amathuba okuthi ukhulelwe. U-A uchaza ukuthi i-yoga isiza ukukhulisa zombili izimo zomzimba nezengqondo zabesilisa nabesifazane.

Abaphenyi bahlole izifundo ezingama-87 zangaphambilini zemibhangqwana ebandakanyeka ekusebenzeni kwe-ART ne-yoga. Bazimisele ukuthi ukuphefumula, ukuzindla, kanye nokuma (asanas) kunganciphisa ukucindezeleka, ukucindezeleka, nokukhathazeka futhi kunciphise amazinga ezinhlungu - zonke izinto ezibonakala zenze ukuthi ukukhulelwa kube lula kakhulu.

Okuhlobene: Ukubheka umugqa wakho wesikhathi wokuzala

Ukuphepha kweyoga yokuzala

I-Yoga yokuzala ingaphepha ngokuphelele, noma ngabe umusha kulowo mkhuba. Ukhiye ukuqala ngokunensa futhi umelane nokuya kude kakhulu kuzimo. Gxila esikhundleni sokuphefumula kwakho nokuthi yini ezizwa ikhululekile. Ukujula kakhulu kuposi ngaphandle kokuqondanisa okufanele kungakubeka engcupheni yokulimala.

Ngaphandle kwalokho, ungahle uthande ukubuza udokotela wakho ukuthi ngabe zikhona yini izizathu okufanele uziqhelanise ne-yoga. Isibonelo, buza udokotela wakho ukuthi yiziphi izinkombandlela okufanele uzilandele uma wenza ukugqugquzela ama-ovari njengengxenye ye-IVF. Ngokuzivocavoca ngamandla, ungaba sengozini eyengeziwe yesimo esiphuthumayo sezokwelapha esibizwa ngokuthi i-ovarian torsion.

Izimo eziningi ze-yoga zimnene futhi zingaqedwa ngejubane lakho, kepha udokotela wakho angakucacisela noma ikuphi okumele ukwenze nokungafanele ukwenze.

Futhi ungahle uthande ukweqa i-yoga eshisayo - okungenani kuze kube ngemuva kokukhulelwa kwakho. Ngenkathi kungekho zifundo eziningi maqondana ne-TTC, kuyakhombisa yini ukuthi i-yoga ezindaweni ezifudunyezwayo ezingaba yingozi ngesikhathi sokukhulelwa.

Okuhlobene: Amavidiyo ama-yoga angaphambi kokubeletha ongawazama

Izinhlobo ezihamba phambili ze-yoga yokuzala

I-Yoga yigama elibanzi lokuchaza ubuningi bezinhlobo ezithile. Uhlobo ngalunye oluhlukile lwe-yoga luza nokulandelana okuthile, imvelo, noma ukugxila. Ezinye izinhlobo zifaneleka kakhulu kunezinye uma uzama ukukhulelwa noma uma usaqala.

Izinhlobo ezilandelayo ze-yoga zivame ukuba mnene ngokwengeziwe:

• Hatha
• Iyengar
• ukuvuselela

Izinhlobo ezilandelayo ze-yoga zivame ukuba namandla kakhulu:

• I-Bikram (noma i-yoga eshisayo, ngokuvamile)
• I-Ashtanga
• UVinyasa

Ungahle uthande ukuqala ngezinhlobo ezimnene ngenkathi uzama ukukhulelwa. Uma ngabe ubulwenza uhlobo olunamandla kakhulu lwe-yoga iminyaka, hlola nomfundisi wakho nodokotela wakho ukuthola isiqondiso esithile ngokuqhubeka nokwenza kwakho.

Okuhlobene: Umhlahlandlela ophelele ezinhlotsheni ezahlukahlukene ze-yoga

Ukhetha ukuzama

Umfundisi we-yoga osuselwa eBoston uKristen Feig wabelana ngokuthi lezi zibonakaliso ezilandelayo ze-yoga zifanelekile futhi ziphephile ukuthi imibhangqwana izilolonge ngenkathi izama ukukhulelwa.

Ukuncipha kwe-Bound Angle

Le pose yaziwa nangokuthi uSupta Baddha Konasana. Ngokusho kukaFeig, “kusiza ukukhipha ingcindezi kanye nengcindezi ezinqeni / lapho kuqhuma khona abesifazane lapho bavame ukubamba khona ukuhlukumezeka nengcindezi.”

Ungakwenza kanjani:

1. Qala lesi sikhundla emhlane wakho welule imilenze phambi kwakho nezingalo zakho eceleni kwakho, izintende phezulu.
2. Gobisa amadolo womabili ngaphandle bese uletha ndawonye amathe ezinyawo zakho.
3. Khululeka ungene endaweni yokuma futhi uma ungakwazi ukuletha amadolo akho ukuthinta phansi cabanga ukusekela amathanga akho angaphandle ngamabhuloki noma amathawula / iingubo ezigoqiwe.
4. Hlala kule pose umzuzu owodwa uma kungokokuqala - futhi ungakhohlwa ukuqhubeka uphefumula. Sebenzela ukuphumula ngale ndlela imizuzu emihlanu kuya kweyishumi.

Amahlombe

I-Shoulderstand ngokuma okuguqukayo “okwandisa ukugeleza kwegazi kuye ezinqulwini nasenhliziyweni,” kusho uFeig. Iphinde “isize ukulawula indlala yegilo futhi inciphise ukucindezeleka nokukhathazeka.” Futhi awudingi ukwenza le pose ingasekelwa - izame ngemilenze yakho udonga.

Ungakwenza kanjani:

1. Qala ngohlangothi olufushane lukamata wakho odongeni. Izinqa zakho kufanele ziphumule odongeni izinyawo zikhombe emoyeni. Umzimba wakho ongaphezulu kufanele uphumule ngokuqinile emethini. (Ungakhetha ukubeka ingubo eligoqiwe ngaphansi kwamahlombe akho ukuze ususe ingcindezi entanyeni yakho.)
2. Gobisa amadolo akho ulethe izingalo zakho ohlangothini lwakho ukuze izindololwane zakho zakhe i-angle engama-90 degree.
3. Nyakazisa izinyawo zakho odongeni njengoba usebenzisa umzimba wakho ongaphezulu ukuphakamisa umnyombo wakho, ekugcineni uthole isikhundla sokuma kwehlombe izingalo zakho zisekela umhlane wakho ophakathi.
4. Ungagcina imilenze yakho igobile, uyelule, noma ekugcineni uyivumele ilenge ngokukhululeka ngaphezu komzimba wakho.
5. Hlala kulokhu ukuma umzuzu owodwa, usebenza kuze kube phakathi kwemizuzu engu-5 nengu-20.

UQhawe II

Lesi sikhundla esinamandla "sakha amandla ezinqeni / emathangeni / esiswini," kusho uFeig. Futhi okubaluleke kakhulu, iyasiza "ukukhipha amandla amabi ezinqeni."

Ungakwenza kanjani:

1. Yima ngezinyawo zakho phakathi kwamamitha amathathu kuya kwamane bese unweba izingalo zakho ziye kolunye uhlangothi - izintende zibheke phansi - zifana naphansi.
2. Phendulela unyawo lwakho lwesobunxele ebangeni elingakwesobunxele lama-90 degrees ngenkathi uguqula unyawo lwakho lokunene ngaphakathi, uqiniseke ukuthi ugcina izithende zakho zihambisanayo.
3. Gobisa idolo lakho langakwesobunxele ukuze i-shin yakho ibheke phansi (ungavumeli ukuthi ihambe ngaphezu kweqakala lakho) futhi ugcine isibilini sakho singathathi hlangothi ngezingalo zakho ziqinile.
4. Hlala kulesi sikhundla imizuzwana engama-30 kuye kumzuzu ogcwele. Bese uphinda ngakolunye uhlangothi.

Unkulunkulukazi uPose

UFeig uchaza ukuthi “ngokufana neQhawe II, lesi sikhundla sikhulula ukungezwani ezinqulwini futhi sivule isikhungo senhliziyo.”

1. Yima ngezinyawo zakho cishe kude kakhulu njengoba wenza kuQhawe II. Jika izinyawo zombili kancane ubheke lapho ubheke khona.
2. Gobisa amadolo akho endaweni ye-squat ngamadolo akho nge-angle engu-90 degree.
3. Phakamisa izingalo zakho nhlangothi zombili zomzimba wakho zifane nomhlabathi bese ugoba izindololwane zakho - futhi ngama-degree angama-90 - ukuze izandla zakho zikhombe esibhakabhakeni. Ngenye indlela, ungabeka izandla zakho ngobumnene kwi-nape yentamo yakho.
4. Hlala kulesi sikhundla imizuzwana engama-30 kuye kumzuzu ogcwele.

Puppy Pose

"Abantu abaningi banezinkinga emahlombe abo," kusho uFeig. I-Puppy Pose iyinhlanganisela phakathi kwe-Child's Pose ne-Downward Facing Dog. Lesi sikhundla sisiza "ukuvula amahlombe futhi sikhiphe ukucindezeleka. Kubuye kuxegise izinkalo futhi kutholise okhalweni enhliziyweni ukwanda kokugeleza kwegazi emzimbeni wonke. ”

1. Qala kuzo zonke izinyawo ezine, uqiniseke ukuthi izinkalo zakho ziqonde ngaphezu kwamadolo akho futhi amahlombe akho aqonde ngaphezu kwezihlakala zakho ukuze kuqondaniswe kahle.
2. Gobisa izinzwane zakho ngaphansi njengoba uletha izandla zakho amasentimitha ambalwa phambi kwakho.
3. Bese ucindezela izandla zakho emhlabathini ngenkathi uhambisa izinqe zakho emuva kancane emuva emaqakaleni akho.
4. Phumuza ibunzi lakho phansi noma ngengubo / ithawula ukuze unethezeke.
5. Hlala kule ndawo phakathi kwemizuzwana engama-30 nomzuzu ogcwele.

I-Bridge Pose

Kungase kuzwakale kuhlekisa ekuqaleni, kepha ibridge bridge "ivula inhliziyo nezinqe," kusho uFeig. Iphinde “ikhiphe ukungezwani esiswini esingezansi futhi iqinise ama-glutes ukusekela impilo yenyonga.” Awukwazi ukwenza ibhuloho eligcwele? Zama ibhuloho elisekelwayo.

1. Lala ngomhlane uvule imilenze nezingalo eceleni.
2. Bese ugoba amadolo akho phezulu, ulethe izithende zakho eduze kwezinqe zakho.
3. Phakamisa izinkalo zakho esibhakabhakeni, ucindezele ezinyaweni nasezingalweni zakho. Amathanga akho nezinyawo zakho kufanele zihambisane namathanga akho kufanele afane nomhlabathi.
4. Uma ungathanda ukwesekwa, beka ibhulokhi, ingubo / ithawula eligingqiwe, noma umcamelo omncane we-bolster ngaphansi kwe-sacrum yakho.
5. Ngenisa ngobunono amahlombe akho ehlombe ngokusondeza i-sternum yakho ubheke esilevini sakho.
6. Hlala kule ndawo phakathi kwemizuzwana engama-30 kuye kumzuzu ogcwele.

Savasana

Futhi ungeqi ukuzindla kokugcina ekwenzeni kwakho. UFeig wabelana ngokuthi uSavasana "usiza ukunciphisa ukukhathazeka nokulawula ukucindezeleka." Ngaphandle kwalokho, futhi "kuthoba umzimba nengqondo futhi kukhulisa impilo yengqondo isiyonke."

1. Lala phansi ngomhlane uvule imilenze yakho bese izingalo zakho ziseceleni kwakho, izintende ziphakeme. Ungangeza izingubo zokulala ezigoqiwe ukuze uthole ukwesekwa ngaphansi kwamadolo akho noma kwenye indawo lapho uzizwa ukhululekile khona.
2. Hlala kule ndawo bese ugxila ekuphefumuleni kwakho. Zama konke okusemandleni akho ukuthi ungavumeli ingqondo yakho izule ezinkathazweni noma ezibophweni. Futhi zama ukudedela ukungezwani uma ubona ukuthi uqinile kunoma iyiphi indawo ethile.
3. Hlala kulesi sikhundla imizuzu emihlanu. Sebenza kuze kube yimizuzu engama-30 nesikhathi.
4. Ngenye indlela, ungenza ukuzindla okuhleli phansi ukuvala umkhuba wakho.

Ukuthatha

Uma umusha ku-yoga noma ungathanda ukuqondiswa ngokuma okuthile, funa umqeqeshi wendawo, cabanga ukusesha i-YouTube ngamavidiyo we-yoga, noma uthole isigaba ku-inthanethi.

Noma yini oyikhethayo, khumbula ukuphefumula. Yize “ukuphumula nje” kungahle kungaletheli ingane, izifundo ozithatha kwi-yoga zingakhuthaza impilo enhle ezindaweni eziningi zempilo yakho.

Ukuhamba Okungqondo: Ukugeleza Kwemizuzu eyi-15 YeYoga Yokukhathazeka