Pakati pa mimba, mukufuna kukhala wokhazikika ndikuchita zabwino kwa mwana wanu. Yoga yobereka ndi njira yabwino kwambiri yochitira zonse. Mudziko lathu lopita-koka, yoga imapereka mwayi wofunika kuti muchepetse ndikugwirizanitsa ndi mwana wanu komanso kusintha komwe mukukumana nako. Kaya ndinu watsopano ku yoga kapena muli ndi luso lodziŵa zambiri, mukhoza kusangalala ndi ubwino wa yoga mukakhala ndi pakati.
Yoga Yoyamba Kwambiri Ikhoza Kukuchitirani Inu
Pamene uli ndi pakati, nthawi zina zimamva ngati thupi lako latengedwa ndi alendo. Zinthu zonse zomwe mumaganiza kuti mumadziwira nokha zimachokera pawindo pamene thupi lanu likuchita ntchito zodabwitsa. Kusintha kumeneku kuli kosalamulidwa kwanu kungakuchititseni kuti mukhale osasunthika. Mu yoga, timakonda kunena kuti thupi lanu ndi losiyana nthawi zonse mukafika pa chikwama, ndipo timagwira ntchito kuvomereza kusintha kumeneku. Pakati pa mimba, izi ndi zoona. Yoga imakuthandizani kugwirizanitsa ndi thupi lanu ndikuyamba ulendo wawo.
Maphunziro a Yoga ndi njira yabwino kwambiri yokonzekeretsa njira yachitsulo ndikusangalala ndi kukhala ndi amayi ena omwe ali ndi pakati, kulimbikitsa kumudzi komwe sikuyenera kukhala kofunika. Machitidwe ambiri othandizira amayi ndi atsikana omwe ali ndi tizilombo tating'ono tawoneka kuchokera ku maukwati omwe adagwiritsidwa ntchito pa yoga yobereka.
Yoga ya Prenatal Yoga
Yoga pa nthawi yomwe ali ndi mimba sizinaphunzire zambiri za sayansi, koma zimaonedwa kuti ndi zabwino komanso zopindulitsa kwa amayi ambiri oyembekezera komanso fetus.
Ngati mimba yanu ikuwoneka kuti ndi yoopsa kapena pali zovuta zina, kambiranani ndi gulu lanu lazinthu musanayambe yoga. Monga momwe mukudziwira kale, mimba imagawidwa mu trimesters yokhala miyezi itatu iliyonse. Kuyenera kusintha kwa yoga yanu kumachita zambiri ngati mwana wanu akukula.
Thupi lanu limapanga mahomoni otchedwa relaxin mukakhala ndi mimba yomwe imathandiza kuchepetsa zinthu kuti mupange malo oti mwana wanu akukula ndikukonzekera kuti abereke. Kukhalapo kwachitetezo kungakupangitseni kuti mukhale osinthasintha kuti mwachizolowezi, koma mukufuna kukhala osamala kuti musathenso kudutsa chifukwa ndi kotheka kusokoneza ziwalo ndi mitsempha panthawiyi.
Vuto lalikulu kwambiri kwa yoginis ya pakati ndi kugwa. Choncho, mukufuna kuchepetsa chiopsezo chotere, makamaka pamene mimba yanu ikuyamba kuyenda. Lembani pranayama iliyonse yomwe ingakupangitseni kumva kuti muli ndi mutu wotsogola kuti musachepetse. Popeza kuti Yoga ya Bikram yasonyezedwa kutentha kutentha kwa thupi nthawi zina, ziyeneranso kupeŵa. Yoga Yathu Yopanda Pakati pa Zolemba Zina ndi Zopereka zili ndi ndondomeko yowonjezereka ndi zodziletsa.
First Trimester
Kwa yoga yoyamba ya trimester, kusintha kwasitomala kuli kochepa kwambiri chifukwa kukula kwa mimba yako si vuto kwenikweni. Zoposa zonse, mukufuna kukhala ndi chizoloŵezi chokonzekera bwino thupi lanu ndi kumvetsera zomwe akufuna. Mwinamwake mumakhala mukutopa ndikudandaula, choncho dzipatseni chilolezo kuti muwone ngati ndi choncho. Azimayi ambiri omwe amayamba kale kuphunzira masewera a yoga akhoza kupitirizabe ndi machitidwe awo, ngakhale kuti ndibwino kutchula mimba kwa aphunzitsi anu.
Ngati mukuchita yoga nthawi yoyamba, ndi bwino kuyamba ndi phunziro loperekera.
Milandu yachiwiri
The trimester yachiwiri ndi nthawi yabwino kuyamba yoga yobereka. Mwinamwake mukudutsa matenda oyipa kwambiri a mmawa, ngati muli ndi chirichonse, ndipo mimba yanu ikuyamba kuoneka, kotero inu muli osowa kwambiri okhudzidwa-malingaliro enieni ndi malangizo. Pamene chiberekero chanu chikukula, ndi nthawi yoti musayese kuchita komwe mukugona mimba yanu ndipo pewani kupotoka kwakukulu, zomwe sizili bwino pamfundoyi. Yotsogoleredwa ndi Yoga mu Trimester Yachiŵiri imapereka zambiri zowonjezereka zowonjezera ndi malangizo.
Trimester yachitatu
Mu yoga yachitatu-trimester , mimba yanu imakhala chinthu chachikulu, kuchititsa kusintha kwakukulu kuti mukhale nawo malo oima. Kutenga mzere wawukulu kumakupangitsani kukhala wolimba, zomwe ziri zothandiza chifukwa mukufuna kupewa chilichonse chomwe chingakugwetseni. Pachifukwachi, ziwalo zachisokonezo zimakhumudwitsidwa pa nthawi iyi mimba. Kufufuza komwe kunafalitsidwa mu Obstetrics & Gynecology mu December 2015 ndiyomwe yoyamba kuyang'anira mwana wakhanda pamene ntchito ya yoga ikupezeka mu trimester yachitatu. Sipanapeze umboni wa vuto la fetus m'zinthu makumi asanu ndi ziwiri (26) zomwe zinayesedwa, kuphatikizapo galu ndi savasana . Komabe, izi zikhoza kukhala zosamveka panthawi inayake, zomwe ziri chifukwa chomveka chozipewa.
Ngati Mukukhala Watsopano ku Yoga
Azimayi ambiri omwe sanachitepo yoga asanapeze kuti ndizochita masewera olimbitsa thupi panthawi yomwe ali ndi pakati komanso pamtunda. Werengani momwe mungayambire yoga ngati muli oyamba. Pofunafuna kalasi, khalani ndi iwo omwe atchedwa "Yoga Prerenatal," monga aphunzitsi awo adzatha kukuphunzitsani bwino. Ngati mupita ku kalasi yowonongeka, onetsetsani kuti mwamuuza aphunzitsi omwe mwatenga nthawi yomweyo. Azimayi ena omwe amagwira ntchito nthawi yonse yomwe ali ndi mimba amakhala ndi nthawi yokwanira yochita yoga yobereka m'miyezi itatu yachitatu. Mudzapindulabe ndi makalasi ngati izi zili choncho, koma poyamba mutatha kutenga pakati mukhoza kuyamba bwino.
Ngati Mukukhala ndi Yoga
Ogawana odzipereka adzakhala okondwa kudziwa kuti akhoza kupitiriza kuchita yoga nthawi yonse yomwe ali ndi mimba. Pamene mimba yanu ikukula, zochepa zomwe mungachite kuti muzichita nthawi zonse zidzakhala zofunikira. Mukhoza kupitiriza maphunziro anu nthawi zonse mutakhala omasuka kuchita zimenezo, koma onetsetsani kuti mphunzitsi adziwe kuti muli ndi mimba, ndipo musamvere kuti mukuyenera kuchita mwamsanga musanayambe mimba. Ngati muli dokotala wodzipereka, yambani kupereka moni ya dzuwa . Phunzirani ndondomeko ya trimester ili pamwamba kuti muwone kuti mumvetsetsa zomwe zingapewe. Komanso ndibwino kutenga masewera olimbitsa thupi kuti mukakumane ndi amayi ena kuti muphunzire za kubala.
Matenda 5 apamwamba kwambiri
- Kutchera Nkhosa (Chakravakrasana) : Njira yabwino yodzutsa msana wanu womwe umathandizanso mwana wanu kuti alowe m'malo abwino kwambiri
- Chipata cha Phiri (Parighasana) : Mbali yowonjezera yomwe imakuthandizani kupanga malo ena ochepa m'mimba mwanu
- Msilikali Wachiwiri (Virabhadrasana II) : Makhalidwe oimirira omwe amalimbitsa miyendo ndi kutsegula m'chiuno
- Mphuno ya Cobbler (Baddha Konasana) : Kuwotchera kosalala komwe kumatulutsa mapeni a mkati; Gwiritsani ntchito mapulogalamu pansi pa bondo pofuna thandizo ngati kuli kofunikira.
- Mitsempha Yachimake (Viparita Karani) : Mankhwala otsekemera a minofu ndi mapazi
Pambuyo pa Mimba Yanu
Mukakhala ndi mwana wanu, mungakhale wokonzeka kuyambiranso ntchito yanu ya yoga. Nthawi zambiri madokotala amapereka milungu isanu ndi umodzi ya nthawi yopuma kwa amayi atsopano pambuyo pa kubadwa kwa amayi komanso patatha nthawi yayitali. Mukapatsidwa chithandizo kwa dokotala wanu ndipo mulibe magazi ochuluka, mwakonzeka kuchita postpartum yoga . Tili ndi mndandanda wapadera kuti tithandizire amayi omwe akuyamwitsa kumenyana ndi kumbuyo kwa pakhosi.
Ndikofunika kuti amayi atsopano adzisamalire okha, choncho gwiritsani ntchito mwayi uliwonse wopita ku kalasi ya yoga nokha. Ngati sizingatheke, makalasi a mayi ndi ana a yoga ndi njira yabwino yothetsera vutoli komanso kukumana ndi makolo ena.
Mawu Ochokera
Mimba ndi nthawi yosangalatsa komanso yapadera, koma ndizonso zodabwitsa. Yoga imathandiza kukupatsani zida zowonjezera ndikukondwera ndi zomwe mukuzidziwa pakuvomereza ndi kulemekeza chinthu chodabwitsa chomwe thupi lanu likuchita. Nthawi yokondana ndi amayi ena oyembekezera ndi phindu lenileni la kutenga masewera oyembekezera. Ngakhale amayi ambiri ali ndi zibwenzi mukutenga mimba, munthu ameneyo sakhala ndikusintha kwa thupi lanu. Kuyanjana ndi amayi omwe ali ndi pakati ndi chinthu chokongola komanso chofunika kwambiri.
> Chitsime:
> Polis RL, Gussman D, Kuo YH. Yoga mu Mimba: Kuyang'anitsitsa Mayankho a Amayi ndi aamuna ku 26 Yoga Postures. Choletsa Gynecol. 2015; 126 (6): 1237-41.