Yoga kwa pakati (1 trimester). Yoga kunyumba

Kwa amayi oyembekezera njira yabwino kukonzekera nthawi yaitali - pobereka, lero anapereka yaikulu kusankha zosankha. Komabe, anthu ambiri amakonda anati yoga yofunika. Ndipo ngakhale zisakuyenda ndikukhulupirira kuti ntchito ya mtundu wa makhalidwe - msonkho kwa mafashoni, koma ndi kusocheretsa. Ancient njira, ndi kutsimikiziridwa ogwira kwa zaka. Komanso, yoga kwa amayi apakati, ndemanga Kodi nthawi zonse zabwino zokha, kuthandiza kukonzekera kubadwa kwa ana, mwakuthupi ndiponso maganizo. Tsatani, akazi akhoza kupewa misozi perineal panthawi ya mwanayo. Zitatero, iwo anati postpartum maganizo. Yoginis chidwi malo tikuonera aliyense kugwedeza Imatithandiza (kugwedeza). Izi zimathandiza kuwaganizira mwana wosabadwayo m'mimba bwino.

Yoga kwa amayi apakati: 1 trimester ndi abwino kwambiri mchitidwe

Maphunziro Kuyembekezera limapezeka pa mwana kuwala N'zoonekeratu zothandiza. Chifukwa iwo kupeza bwino kupuma, chimbudzi, Kupha poizoni, magazi. Ambiri, yoga kwa pakati (1 trimester) amapewa varicose mitsempha, kudzimbidwa, matenda m'mawa, mutu ndi zizindikiro zina zosasangalatsa nthawi yovutayo kwa akazi. Komabe, pali kusamalitsa angapo kuti uyenera kuchitika pa gestation.

Kodi kuloledwa 1 trimester?

Mu trimester Ndi bwino kugwiritsa ntchito maluso ameneŵa pranayama monga Surya Bhedana, chandra Bhedana ndi ujjayi. Kusinkhasinkha mchitidwe bwino ntchito kuimba chilengedwe phokoso Om, adzhapadzhapa-kusinkhasinkha kapena ulesi Shavasana. Yoga nidra ndi njira yabwino kuletsa nthawi ya gestation.

othandiza kwambiri lamkati zamatsenga harmonization akazi anati yoga. Zochita kwa amayi oyembekezera ayenera idzachitika pa mbali imodzi, izo adzapulumutsa kwa m'munsi maliseche mitsempha uzitsine. Pa zochitika, ndi zofunika kugwiritsa ntchito propsy (kulimbikitsa, malamba), komanso thandizo mu mawonekedwe a mpando, umene pang'ono pang'ono kulowa kaimidwe anakhumba kukhalabe olimba. Kuphunzitsa bwino tsiku lililonse, ngakhale pang'onopang'ono, osati nthawi yaitali, koma kamodzi pa sabata. anaŵerama Forward zimagwiridwa molondola, popanda compressing pamimba, tisakhalenso kukopeka.

Kudzera anati yoga kunyumba, mukhoza kuchita mkombero wa asanas mokakamizidwa monga Janu Sirshasana, Savasana, Supta Baddha Kanasana ndi Baddha Konasana ndi kulimbikitsa. Kusonyeza lomaliza - angabweretse Zosonyeza ngodya - chiri motere:

Choyamba, muyenera kutenga aima Wogwila (Dandasanu). Apa miyendo ali wothinikizidwa mu maondo ndi zidendene ogwirizana. Oyima anawabweretsa pafupi ndi zotheka kwa mafupa a chiuno ndi. Ngati m'chiuno sikutheka kuchepetsa izo pansi, inu mukhoza kukhala pa bulangeti, kapena pilo wapadera. Kutalika thandizo ayenera kukhala kwambiri, ndi zofunika kuti maondo anali mafupa a chiuno. Chidendene ayipanga, phazi kumasuka ndi kutseguka zamadzi pamwamba. Mukhoza kudalira manja pansi kudzapeza ngati kuli kotheka kuti awulule chifuwa ndi kukokera thupi. Mmalo awa ayenera kukhala mphindi zochepa.

Sikuti kupewa chadodolido malo, ngakhale headstand (Sirshasana), kuli ndi ubwino kwambiri mkazi wapakati, makamaka ngati inu kale padera. Kumene, pamene kumbuyo kwake palibe zinachitikira okwanira mu kuphedwa olondola a makhalidwe amenewa, izo tikulimbikitsidwa kuti maphunziro anati yoga ndi mlangizi waluso.

Bwino kuchita Shirshasana amalangiza kusunga Malamulo awa:

- msana kusunga molunjika;

- kupanga osachepera khama akulu;

- kulowa boma yosangalala ndi thupi zonse chikumbu mtima;

- kupuma kwambiri.

Pambuyo headstand sayenera kukhala sankadziwa ndi zosasangalatsa zomverera. Nthawi yoyamba zizichitidwa yekha ndi kuopa munthu. Pa siteji koyamba asana akhoza kukhala mu ngodya kapena pafupi ndi mpanda. Izi kuchilango kugwa. Koma thandizo ndi bwino luso, mwinamwake ndiye kudzakhala kovuta kuti kuyima pa mutu wake wopanda zopalira. Poyamba, wokhulupirira korona pa mutu ndi adatchithisira pansi, pali chitukuko cha malo kukalowa, ndiye mwendo umodzi pamwamba, ndi wachiwiri yosalala sitiroko motere. Mu Shirshasana ngodya pakati pa manja sayenera upambana 90 °.

Amene ali osavomerezeka pa 1 trimester?

Desirably, yoga kwa pakati (1 trimester) kukusalani ngati compressive kugwedeza m'mimba monga Navasana, Ardha, Dhanurasana, Bharadvadzhasana, Bhekasana, ndi Shalabhasana Urdhva Mukha Shvanasana. Ngati anali ndi mimba, ndi bwino kwathunthu kuthetsa ataima kuika. kulumpha ayenera kuzipewa monga kulenga katundu pa zotengera magazi ndi minofu. Sikuti kwa nthawi yaitali kukhala mu malo amene amafuna voteji.

Zothandiza yoga kwa amayi apakati?

madokotala ambiri anali kudziŵika kuti mchitidwe kuphunzira ali ndi thanzi zambiri labwino, ndi kwa iwo amabwera chidaliro lapansi. Oyembekezera amayi thupi kugawa sanakonzekere pobereka, imene Angawasandutse ufulu womasuka malo.

Kuchitira nthawi zonse anati yoga kunyumba, mukhoza kuthetsa zosiyanasiyana ululu kugwirizana ndi mimba, komanso kuchepetsa ululu kuti akadali pano yomweyo pambuyo pa kubadwa. Pogwiritsa ntchito njira imeneyi pa mkazi umabala chitonthozo mkati, mogwirizana m'mitambo bwino mfundo. Ndi yabwino kukhala mu malo achilendo, kaya thanzi kapena m'maganizo. Mzimu ndi kulimbitsa thupi.

ziphunzitso zauzimu ndi nthanthi za phindu pakati

Mu India, yoga kwa amayi apakati, ndemanga zimene ziri zabwino kwambiri, wotchuka kwambiri. Kodi amayi oyembekezera ku maphunziro apadera masiku oyambirira kuphunzira za udindo wawo chidwi. Katundu pa nthawi zawo ndi zochepa osati akhala nawo theka chilungamo cha anthu.

Koma anthu ambiri Indian akazi kunyumba anati yoga - chinthu mwachizolowezi. Tsiku lililonse, anagwira masewera olimbitsa thupi kuti anaphunzitsidwa ku banja lake. za chidziwitso chiphunzitso chinaperekedwa pansi kuti iwo ndi amayi, grandmothers, lalikulu-grandmothers, ndi chifukwa iwo alibe zotsutsana mkati chilichonse pa nkhaniyi, tiyenera kuchita kapena yoga ayi. Anthu wamba ali kumvetsa bwino moyenera mwambo umenewu moyo. Apa, kwa akazi amenewa njira thupi ndi makhalidwe kukonzekera pobereka - mwambo zaka zakubadwa.

Pamene kuyamba makalasi kwa amayi apakati?

Ambuye asayansi amanena kuti kuphunzira asanas wapadera kungakhale pa nthawi iliyonse, ndi zofunika, kumene, pa siteji ina. Ndiye kudzakhala aluso yoga kwa amayi apakati. 1 trimester, chifukwa machitachita zidzachitika mosavuta. Pali nthawi zina pamene amayi tsogolo kubwera kwa magulu gulu masabata pamaso mwanayo, ngakhale nthawi woonerapo luso ndi kukwaniritsa zotsatira zina. Chinthu chachikulu apa - kwenikweni kuchita zinthu chifukwa monga mlingo wa olimba thupi ndi mimba. Ngati mkazi poyamba ankachita anati yoga, ndiye akhoza bwinobwino kuti ndawala gulu lapadera ndi kwambiri zosiyanasiyana akonzedwa zokambirana. Kodi mlangizi ntchito ndi chimadalira ayenera kukhala ndi satifiketi, lomwe limati maphunziro ake enieni ndi luso mderali.

Yoga ndi mlangizi kapena panokha?

Aliyense ali njira zawo mchitidwe Yoga. Wina kufunafuna zinthu zatsopano ndi mu anati yoga situdiyo, pamene ena kuphunzira asanas kovuta kunyumba bukhu. Apa, ngakhale zoyesayesa zosamveka zokambirana akhoza ankaona mchitidwe munthu. Koma m'pofunika kudziwa kuti newcomer zovuta kwambiri kumanga nyumba maphunziro mwa njira yotero kuti ikukwaniritsa zosowa za thupi ngati kuli kotheka.

Ndithu mavuto a mafupa ndi minofu amapereka anati yoga. Zochita kwa amayi oyembekezera ayenera kusamalidwa ndi chidwi. Only pamene malo olondola a msana ndi choyenera kupuma mchitidwe n'kopindulitsa, mwinamwake izo zikhoza kuwononga. N'chifukwa chake ndi lachinsinsi chiphunzitso bwino poyamba kukhala motsogozedwa ndi mphunzitsi waluso. Zikuthandizani kuti athetse mavuto ndiponso kupirira ndi midadada mkati maganizo. Mfiti limaperekanso chitukuko cha kale anayesedwa ndipo anamanga mu ndondomeko yolondola ya asanas kumabungwewa. Awa "moyo" tikuphunzira kwambiri kuposa kukula kwa machitachita pa kanema kapena buku.

Masiku ano, n'zosavuta onse chidwi ndipo ndinalembetsa. Yoga kwa amayi apakati chimaphunzitsidwa malo okhalamo ambiri. Pa ntchito ya akazi ndi mawu osiyanasiyana gestation ndi mwayi kufufuza yofanana osiyanasiyana asanas, mphamvu positive. A mlangizi wabwino chikulimbikitseni ana awo mu malo osangalatsa kupeza zotsatira oyenera chitukuko cha ziphunzitso yosangalatsayi ndi opindulitsa pa zinthu zauzimu ndi nzeru za anthu. mungathe kulemba mbuye pa zokambiranazo munthu ngati pakufunika kutero.

Ubwino makalasi a Yoga kunyumba

M'malo mofulumira ndi wabwino katswiri yoga kwa amayi apakati (1 trimester) kunyumba. Pankhaniyi, mayi woyembekezerayo adzakhala basi amathera zimadalira ndandanda wa kalabu kapena mphunzitsi. Yogini kupirira asanas monga mmene iye amasangalala, ndipo nthawi iliyonse tsiku. Mungachitenso Zochita ndi nyimbo, ndipo n'zotheka chete wathunthu. Ngati chinachake sizikuthandiza, nthawi zonse popanda mwachangu, mofatsa, mungathe kubwereza ndi mpukutu wa zovuta, ngakhale kangapo. M'chigawo kwaokha kupita mwakuya madzi mu njira kupuma ndi kugwedeza bwino kumva mmene. Koma kwa mtundu uwu chondichitikira muyenera zipse. Ena chimachokera pambuyo kambirimbiri limodzi ndi gulu, amene adani zinthu zonse zokambirana, ena amaona yakwana okha patapita zaka zingapo. Mulimonsemo, pali nthawi zonse motsogozedwa ndi mphamvu ya thupi lake, limene, kupatulapo munthuyo, amadziwa bwino kuposa wina aliyense, palibe anakumana katswiri.