Yoga yobereka ndi njira yodziwika kuti amayi omwe akuyembekezeredwa amatambasula ndi kupumula pa nthawi ya mimba, kuphatikizapo njira zomwe angagwiritse ntchito panthawi yobereka. Mukapita ku sukulu ya yoga, izi zidzasinthidwa kuti mukhale ndi pakati ngati mukufunikira, koma ngati mukufuna kudziyesa nokha kapena mukudzifunsa kuti ndi chifukwa chani zomwe ziyenera kupeŵedwa, bukhuli likukudziwitsani bwino.
Onetsetsani kuti mufunsane ndi chithandizo chanu chogonana musanayambe ntchito iliyonse, makamaka ngati muli ndi mimba yoopsa.
Dos
Aphungu a Hip : Amakhala ngati njiwa , Wachiwiri wachiwiri , katatu , addha chandrasana , baddha konasana , ndi bondo pamatumbo amathandizira kusintha kwapamwamba komwe kungapangitse kubereka mosavuta.
Mbali Ikutseguka : Chipata chotchinga ndi kusiyana pakati pambali , pakati pa mbali zinayi, kumverera bwino makamaka pamene mimba yanu imayamba kumva mowirikiza.
Zonse Zinayi : Zochita monga ng'ombe ya mbuzi zimathandiza mwanayo kuti akhale ndi malo abwino kwambiri obadwira (kumutu, kubwerera m'mimba). Mphunoyi ingagwiritsidwe ntchito kuyesa kutembenuzira mwana wodwala mimba pambuyo pake ngati akulimbikitsidwa ndi wopereka chithandizo choyembekezera.
Kuima Pomwe: Pamene mimba yanu ikukula, yambani kukulitsa chikhalidwe chanu pa kuyimirira. Tengani mapazi anu osachepera kutalika kwa mchiuno kuti mupeze malo anu, makamaka ngati mukuyenda.
Kulankhulana kwa dzuwa kumeneku kumeneku kumapereka njira yabwino panthawi ya mimba.
Zindikirani
Kuwonjezera-kutambasula : Thupi limatulutsa mahomoni nthawi yonse yomwe mimba imatchedwa kupumula, yomwe cholinga chake ndi kuchepetsa ziwalo zanu zopanda mphamvu (monga mafupa ndi mitsempha) kuti apange malo oti mwanayo akonzekere kubadwa. Kufewetsa kwa mitsemphayi kungawathandize kukhala osatetezeka kwambiri.
Yesetsani kupewa kupitirira muzovuta kusiyana ndi momwe mumazolowera chifukwa galimoto yowonongeka ndi yovulaza kwambiri yomwe imatenga nthawi yaitali kuchiritsa. Dziwani makamaka mawondo anu.
Zimaphatikizapo : Zozama zimachokera m'mimba, monga ardha matsyendrasana , kupondereza ziwalo, kuphatikizapo chiberekero. M'malo mwake, potozani mofulumira kuchokera kumapewa, kapena kutembenuka, kutanthauza kupotola kumbuyo kwa mwendo wanu kuti mimba yanu ikhale ndi malo ambiri mmalo mwa kugwedezeka.
Kudumpha : Kudumpha kumayambitsa chiopsezo chochepa chochotsa dzira la feteleza ku chiberekero ndipo liyenera kupeŵedwa msanga mimba. Pambuyo pake, mwina simungamve ngati kudumphira.
Kuthamanga Kwamsanga : Pranayama iliyonse yomwe ikufuna kupuma mpweya kapena kuthamanga mofulumira ndi kutentha (monga kapalabhati) kuyenera kupewa. Yambani kuchita zozizira kupuma (kutentha kwambiri m'mphuno ndi kutuluka pakamwa) m'malo mwake. Njirayi imakhala ndi ntchito yeniyeni ku ndondomeko yobweretsera. Kuphunzira kuyang'ana pa mpweya ndikugwiritsira ntchito kuti mupitirize kukhazikika mu mphindi ino kungakhale chinthu chofunika kwambiri chomwe mumaphunzira kuchokera ku yoga yakulera.
Inversions : Kutembenukira mozondoka sikumayambitsa mwana wanu, koma mukufuna kupewa kugwa.
Ngati simukukhala ndi mpumulo wabwino kwambiri, ino si nthawi yogwirira ntchito pa iwo. Gogis wochuluka kwambiri ndi njira zowonongeka zomwe zingakhazikitsidwe zingapangitse mayitanidwe kuti asinthe koma ayenera kukumbukira kuti kukula kwa mimba kumasintha. Gwiritsani ntchito khoma kapena pewani kusokoneza ngati simukumva ngati mukuchita. Nthawi zonse mumalowetsa miyendo pamwamba pa khoma.
Kubwereranso : Mwachidziŵikire, pewani zam'mbuyo, monga gudumu lonse . Ngati mwachita zimenezi mosavuta musanayambe kutenga mimba, mukhoza kupitiriza kutero mu trimester yoyamba ngati ikukukondani.
Ntchito ya m'mimba : Kulimbana ndi mimba, monga boti , muyenera kupewa.
Kuwombera pang'onopang'ono kumapangitsa kuti athe kutambasula mosavuta, zomwe zingakuthandizeni kupewa zinthu monga diastasis recti.
Kunamizira pa Belly : Ngati mumagona pamimba, monga cobra , mukhoza kuchita mu trimestre yoyamba pamene mwanayo akadali wamng'ono kwambiri. Pambuyo pake pamene ali ndi mimba, izi ziyenera kupeŵa ndipo zikhoza kuthetsedwa nthawi iliyonse ngati zimayambitsa vuto lililonse.
Kubwereranso Kumbuyo : Mu gawo lanu lachiwiri, dokotala wanu angakulimbikitseni kuti musagone kumbuyo kwanu, ngakhale kukulimbikitsani kuti mugone kumbali yanu. Mungayambe kuchita savasana kumanzere kumanzere kwanu kumayambiriro kwa mimba yanu monga momwe mukufunira. Mungagwiritse ntchito mabulangete kapena makina othandizira kuti mukhale omasuka. Ngati pamapeto pake simungathe kukhala omasuka pansi, mukhoza kukhazikika pamtanda.
Bikram Yoga / Yoga Yotentha : Kukweza kutentha kwa thupi lanu sikuvomerezedwa pa nthawi ya mimba; Choncho, yoga yotentha sayenera kuchitidwa. Kumbukirani, yoga ikukhudzidwa ndi kusinthasintha m'maganizo komanso thupi, kotero anthu odzipereka a Bikram ayenera kugwiritsa ntchito mwayi umenewu kuti athe kufufuza njira zina za yoga.
Vinyasa Yoga : Ngati mumagwiritsa ntchito vinyasa yoga mwamphamvu kwambiri, monga Ashtanga kapena Power Yoga , khalani okonzeka komanso okonzeka kusintha kayendetsedwe kanu ngati mukufunikira kapena yesetsani kuyendetsa bwino pamene mukukula.
Ngati mukufuna kudziwa zambiri pa trimester iliyonse, gwiritsani ntchito maulendowa pa trimester yoyamba, yachiwiri trimester , ndichitatu trimester .