Iipropathi ze-yoga ezayo kubafazi abakhulelweyo, imithambo

Amanenekazi amaninzi alinde ukubonakala komntwana, acinga ukuba ingaba iyoga iluncedo kubafazi abakhulelweyo, kodwa, ngelishwa, kuyavela ukufikelela kwiholo. Kule nto ndifuna ukuyicingela ngokweenkcukacha ezo propati ze-yoga zabasetyhini kwisikhundla, kunye neenkalo zokumiliselwa kwexesha elinzima.

Kutheni le nto abafazi bekhulelwe?

Izenzo ze-yoga kubafazi abakhulelweyo bayamkeleka kubameli besini esifanelekileyo ngalo naliphi na ixesha. Ngoncedo lwe-yoga, oomama bexesha elizayo bafumana ithuba lokuphelisa ukunyuka komzimba, kubonakaliswa ngendlela yobuhlanga, iintlungu ngasemva komqolo okanye kwi-tem.

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Ukongeza, ngexesha le-yoga iiklasi, umahluko wemozulu uqhelekile, iimvakalelo ziyabhabha, ngenxa yokuba uya kuziva unesivumelwano kwaye uziva umlinganiso wamandla namandla.

Kwaye enye idibanisa - ngoncedo lwe-yoga, ulungisa umzimba wakho kwinkqubo elandelayo yokuzalwa komntwana. I-Yoga ineendlela ezahlukeneyo zokuphefumla. Abanye babo badalwe ngokukodwa abasetyhini kwisikhundla, njengoko ibavumela ukuba basuse uxinzelelo kwaye baphucule ukuphefumla kwabo (kunye nokuphefumla komthombo wamandla omntu).

Kwaye, unokuthatha ithuba leendlela ezinokukhulelwa ngexesha lokukhulelwa ngexesha lokuzalwa komntwana: Kuya kuba lula kakhulu ukufezekisa imeko yokuphumla, enkosi apho umntwana wakho wexesha elizayo ufumana amava ahlekisayo.

Nokuba i-yoga inegalelo ekumiseleni unxibelelwano phakathi kukamama nomntwana, eyona nkcukacha ibaluleke kakhulu ekuphuhliseni ngokupheleleyo kweChad.

Iipropathi ze-Yoga ezixabisekileyo zabasetyhini abakhulelweyo

Xa ukhulelwe kubuncinci bomzimba kukho utshintsho olwenziwayo-zonke izinto ezenziwayo zomzimba zayo ziyakhiwa kwakhona. Umzimba ulungiselelwe ukuqala ukuqalisa ukwenza izinto ezintsha ngokupheleleyo ngokwayo: ukutya, ukukhula kunye nokukhusela umntwana.

Kwaye ngoku akaze afune uncedo nenkxaso yakho. Kudala kusekwe ukuba imeko yomzimba nezengqondo yomfazi kakhulu ichaphazela ngokuthe ngqo ukukhulelwa kunye nokuzalwa komntwana.

I-Yoga kwindawo enomdla ineqela lezinto ezilungileyo:

• Igalelo ekuphuculeni ukujikeleza kwegazi, kunika umzimba inxalenye eyongeziweyo yeoksijini, kwaye i-hypoxia ye-fetus ayifakwanga;
• Ukuphumla kwesigcawu kuyaqinisekiswa, ukuphelisa iintlungu kuyo;
• Iindwangu, amalungu kunye nemisipha iba yinto ehambelana ne-elastiki;
• Imozulu yengqondo eqhelekileyo yengqondo yengqondo
• Kukho uqeqesho lokuphefumla, ngenxa yokukhanya komntwana;
• Ubunzima bomzimba bujongwa;
• Nciphisa uhlaselo lwe-nausea.

Ezona ngcebiso ziphambili kubafazi abakhulelweyo ababandakanyeke kwi-yoga

1. Iiklasi ze-yoga kufuneka ziqale ngeenyanga zokuqala zokukhulelwa. Nceda uqaphele ukuba kubalulekile ukuba ucetyiswe yingcali yobukho bokuchasene noko.

Ayizizo zonke iintlobo ze-ASAN zilungele abafazi abakhulelweyo. Owona misebenzi ikhethekileyo enciphisa ingozi kunyoko kunye nomntwana kufuneka athathwe.

1. Kwiimeko eziqhelekileyo, kuyimfuneko ukuyeka imithambo eyahlukeneyo ejolise ekujishweni nasekuthatheni, nto leyo eyenziwa kwisikhundla sokuxoka. Ngokukodwa, kuya kufuneka bashiye ithambeka elinamandla ukuya phambili.
2. Kuzo zonke iindawo zokusebenza zamazela umzimba wakho-kubalulekile ukuba ungaziva ungonwabanga, kwaye unesifo sengqondo esibuhlungu ngakumbi. Ukuba iimvakalelo ezinjalo zivela, kunyanzelekile ukuba zinciphise iinkqubo kwaye uzinike ukuphumla. Yenza ikhefu phakathi kwemithambo ukuze umzimba ungaqokeleli fihlakalo.
3. Ngexesha leeveki ezilishumi elinambini zeshumi elinesibini lokukhulelwa, ukutyhubela i-yoga ifuna kakhulu kwaye ngononophelo.

Ezona ndlela ziluncedo kwi-yoga i-yoga yabasetyhini abakhulelweyo

Ngaphambi kokuqala kokuziqhelanisa, hlawula ingqalelo ekhethekileyo ekukhetheni ixesha kunye nendawo yeeklasi. Kubaluleke kakhulu ukubonelela ngeyona ndawo ihlaziyiweyo kakhulu - igumbi elinempilo.

Khumbula ukuba umsebenzi wakho ophambili kukuba ube kwimeko yokupakishwa ngokupheleleyo, ukukhulula ingqondo yakho kuzo zonke iingcinga ezimbi.

Ke ngoko, hlala phantsi kweyona ndawo intle kakhulu, phumla, uthobekile kwaye uzilungiselele ngokwengqondo ukuqaphela kweeklasi, yiva umzimba wakho kunye nomzimba wosana lwakho ngaphakathi.

Zonke iians kufuneka zenziwe kanye ixesha elininzi njengoko ukhululekile. Njengomthetho, malunga nemijikelezo emi-5 yokuphefumla: oko kukuthi, ihaging ngoncedo lwe-apertud kunye nomphunga ocothayo.

UAsana, ucetyisiwe ukuba ukhulelwe

"Butterfly"

Hlala, uqhagamshela iinyawo ngezithende, uzinze esiswini ukuze uzive ukhululekile. Izandla zifakwa ezinyaweni, ngelixa uphumla.

Umqolo kufuneka uthi tye, zama ukuthwala umqolo. Zive ngathi umqolo wakho udlulile, kwaye iibhutsi zihlisiwe. Kwangelo xesha, kuyimfuneko ukuba ngokuthe ngcembe ukutyhalela izinqe, ukuzama ukuphumla kangangoko kunokwenzeka.

Emva koko yenza ukusuka kwisibini ukuya kuphefumla kabini, kufuneka babe nzulu, bathembele ezandleni zabo kumphezulu ngokwabo. Intamo, amagxa nentloko asebenza ngaphambili, azame ukuphumla okuphezulu kwamathambo namagxa.

Emva koko yenza isibini esiphefumlayo ngoncedo lwesisu kwaye sihamba kancinci. I-Ceegar, ivakale ukuba ii-hips zakho zikwimeko ehlaziyiweyo kwaye ziqala ukusasaza.

Kubaluleke kakhulu ukuseta umzuzu xa iibhutsi eziya kuthi cwaka kancinci kwaye uya kuziva ulonwabo oluhle. Amaxesha ambalwa ukuphefumla kancinci kunye nokukhupha, ukuhlala kwindawo enjalo.

Xa ushiya isikhundla sebhabhathane, ubuyisela izandla zakho emzimbeni kwaye utsale, kwaye emva koko ubuyela kwisikhundla esithe nkqo. Esi sikhundla siya kuba negalelo ekwandeni kokuguquguquka kwe-pelvis, kuya kuphucula uphuhliso olufanelekileyo lwesibeleko kwaye luya kuqhubeka nokwenza inkqubo yesizukulwana ibe lula.

"Ikati okanye inkomo"

Le yeyona nto iphambili ye-yogan kanana, eyaziqhelisela ukhulelwe. Icetyiswa ngoogqirha baseGynecologists.

Ilandelwa ngolu hlobo lulandelayo:

Okokuqala ufikelela kuzo zonke iifowuni, setha amadolo akho ukuze uzive ukhululekile. Kwangaxeshanye, iintende zibe ngamagxa, kwaye iminwe isasazeka. Intloko kufuneka ixhonywe ngaphandle kwengxabano.

Iminwe emilenzeni kufuneka ilungiswe. Emva koko, ngokuthe ngcembe ukuphosa iibhutsi de bave imbambano, imvakalelo encinci kunye neyonwabisayo yokutsala ngasemva ngasemva.

Emva koko phumla ngoncedo lwentende emgangathweni kwaye ujikeleze umva, ukuze umsila kunye nomqolo wesibeleko uya kubandakanyeka. Kule meko, yonke i-vertebrae iyakhawuleza. Wenza iziphefumlo ezinzulu kunye nokukhupha, ukuba kwindawo echaziweyo. Buyela kancinci kwindawo yokuqala.

Kwangelo xesha, isisu kufuneka sibe kwindawo ehlaziyiweyo kufutshane kangangoko kunokwenzeka kwinqanaba lomgangatho. Qala iibhokisi zokukhawulezisa umphezulu, kwisilingi, umqolo wakho kufuneka ugobe.

Intloko inyuka ngendlela yokuba ufuna ukukhangela phambili. Zama ukucinga ukuba uphefumla usebenzisa umva, ukuphefumla kuya kukhokelwa ngokubonakalayo apho.

Ngale nto, imisipha yasemva iyonke iba bhetyebhetye ngakumbi, inyibilike, ngokuchaseneyo, iphumle. Iikati zeAnana ziyacetyiswa ekuphunyezweni ukuze zisinde ngakumbi umlo kwixesha elizayo (uya kufunda ukuphumla ngokuzimela, ngaloo ndlela kunciphisa igalelo loxinzelelo emzimbeni).

Xa ukukhulelwa akunakuyenza yeyoga?

I-Yoga, ewe, le nto iluncedo kwaye iluncedo kakhulu, kodwa kusenokulawula ngenyameko imeko yakho xa besenza. Emva kwayo yonke loo nto, kungenjalo unokwenzakalisa okanye umntwana wakho.

Ke, ukuvalwa komsebenzi we-tetugorical kwiiklasi ze-yoga kubafazi abakhulelweyo kusetyenziswe kula matyala alandelayo:

• Phambi kweemfesane zegazi;
• Ukuba ubeka isisongelo esinokwenzeka ekusukeleni;
• Ngehypertonis ye-Utorsus;
• kwimeko yolwandiso lwegazi;
• ngentloko (i-tixicos ye-toosis);
• entlokweni eqinileyo, ehamba ne-Nausea, ukugabha kwaye kubonakaliswa kakhulu kwi-tososis;
• ngeTachycardia;
• Ngendlela emininzi.

Isishwankathelo esifutshane sinokushwankathelwa, yindlela owona mkhwa we-yoga uza kuba luncedo ngayo "kwisikhundla esinomdla" kuxhomekeke kwiseti yezinto, ezizezi:

1. Uwuva kakuhle kangakanani umzimba wakho kwaye uyive.
2. Ungakanani umqeqeshi we-yoga onobuchule uya kufumana.
3. Enoba uphumelele uhlolo lwangaphambili ogqirha wakho, ngaba uyazi ukuba yeyiphi imithambo ekufanele ukuba ilahle iinyanga ezisithoba zokukhulelwa.

Xa izibonelelo ze-yoga ziqwalaselwa kubafazi abakhulelweyo abadweliswe apha ngasentla, izinto ziya kuba zibaluleke kakhulu, kwaye zonke zilingana. Emva kwayo yonke loo nto, nkqu neyona ngcali i-yoga efanelekileyo kwi-yoga iya kuba nakho ukukhetha inkqubo echanekileyo, njengoko engazi ukuba kwenzeka ntoni ngaphakathi kuwe ngaphakathi.

Ngenxa yoko, iipropathi eziluncedo zokuziqhelanisa zifezekiswa kuphela kwimeko ye "Golden phakathi" - kulapho umqeqeshi ulawula indlela owenza ngayo imithambo, ubuchule babo, kodwa kwangaxeshanye ugxile kangangoko kwi-vis Imeko, kwaye ukuba vuka ngequbuliso imvakalelo yokungonwabi, kuyeka kwangoko iiklasi.

I-Yoga, iyafana nasiphi na esinye isifundo, ifuna ukuba inxibelelane nayo ngononophelo nangokuthembekileyo. Kwaye ukuba usebenzisa uncedo lwale ngcali kule meko, inesiphumo esibonakalayo iya kuvela emva kweeveki ezimbalwa, kwaye ngokuqinisekileyo iya kuvumelani nje.

Leliphi ixesha elivunyelweyo lokuqalisa iiklasi ze-yoga?

Ungaqala ukwenza nakweyiphi na indawo. Umqeqeshi uyakutshintsha kwaye ukhethe inkqubo esekwe kwimeko yakho yokulungiselela kunye nemeko yomzimba.

Iiklasi ze-yoga ziya kuba luncedo emzimbeni wakho. Ukongeza kuqeqesho kwiholo, kuyacetyiswa ukuba wenze umthambo kunye nokuzimela ekhaya, kodwa kule meko kuya kufuneka nge-100% intembele ekuchanekeni kwabo kwaye kungabi kakhulu kwinzondelelo.

Yenza ezo ma-ASAMs esele ethathelwe ingqalelo ngumqeqeshi kwiholo kwaye apho baqinisekile ukuba abayi kukwenzakalisa.

Ngaba ukusetyenziswa kwe-yoga kuya kuyincipha inkqubo yokuzalwa komntwana?

Ngokuqinisekileyo Ewe! Ngaphezu koko, eyona njongo iphambili ye-yoga yabasetyhini kwindawo enomdla ayilula ukuqhubeka nemeko yomfazi okhulelweyo, kodwa nokwenza inkqubo yokuzala umntwana ngakumbi, kunye nenkxaso kurhulumente emva kwayo.

Ngeeklasi ze-yoga rhoqo, kukho ukulungiswa komzimba otyhafileyo, kukho ukuvezwa kwendawo ye-pelvis, umntu obhinqileyo efunda ukuphefumla okufanelekileyo kwaye aphumle, aphumelele umzimba wakhe, unokwenza ishukuma, ukulawula inkqubo yokuphefumla.

Indawo yokuzalwa yexesha elizayo ibaluleke kakhulu ukuba ikwazi ukuva umzimba wabo, ngokuchanekileyo uqonde ukuba imiqondiso ithunyelwe kubo ukuze ibe yeyona ndawo ifanelekileyo nakumlo, kunye nokuzalwa ngokwazo.

Ngaba iiklasi ze-yoga ngamaxesha ahlukeneyo ziyahluka?

Ewe, bayahluka. Ke, kwiTrimester yokuqala, abafazi bafunda ukuphumla okugcweleyo, baphumle, Master Yoga-Nidra, kwaye bafunda ukuphefumla ngokupheleleyo nangokunzulu.

Sele ngeveki yeshumi elinesihlanu ukuya kwishumi elinesithandathu ukuya kumashumi amathathu anesithathu, amashumi amathathu owesine, ezona xesha lisebenzayo liqala, amandla aphezulu enyuka, amandla aqokelelwe, kwaye ukusekwa konxibelelwano kunye nomntwana iqokelelwe. Ngeli xesha, kuyacetyiswa ukwakha isikhundla somzimba, ukuma, kufuneka ufunde ukuba uhlale njani ngokuchanekileyo, sukuma uxoke.

Kwaye ngeveki yamashumi amathathu anesibini, isigaba "sokuthoba" esithambileyo xa ukuphunyezwa kwamanye i-Asan sele kunzima kakhulu. Ke ngoko, kuyimfuneko ukupeyinta iinkcukacha ezongezelelweyo - iingubo, umqamelo, ukuze ugcine imizimba yazo kwisikhundla esifunayo.

Ngeli xesha, umzimba ulungiselelwe inkqubo yokuzalwa komntwana, abasetyhini abakhulelweyo kwiiklasi ze-yoga bazibandakanya kuphando lokuphefumla okuqhelekileyo, kwaye bafunda ukuphumla.

Umzuzu obalulekileyo! Emva kweveki yamashumi amathathu anesihlanu yokukhulelwa, ukusela amanzi ngamaxabiso aneleyo ukugcina iimpawu zeplacenta.

Ihlala rhoqo kakhulu - xa ikhalenda iza ngokuzalwa komntwana, kodwa umntwana akakulungelanga ukuvela kwemini. Kwiimeko ezinjalo, uninzi lucebisa ukuba lubhenele ekukhuthazeni okulinganayo lokuzalwa komntwana, kodwa le ndlela ayinakubizwa njengeyona ifanelekileyo.

Kuluncedo ngakumbi ukuthatha ithuba leendlela zendalo ezingakumbi:

• Thetha nomntwana wakho;
• ukuphefumla umphefumlo;
• Yenza iintshukumo ezincinci ngoncedo lwe-pelvis;
• faka isandi "y";
• I-Massagine Crotch;
• Sebenzisa i-insulion evela kumagqabi e-raspberry.

Ngenxa yazo zonke ezi zenzo, imisebenzi ye-generic ikhutshiwe, kwaye ngaphandle kweepilisi kunye nakuphi na ukonakala.

Amanenekazi amaninzi enkanlini yoloyiko lokuzivocavoca okanye i-yoga kubafazi abakhulelweyo, njengoko bekhathazekile malunga nendlela yokwenzakalisa umntwana wabo. Iza kuba yintoni izibonelelo zeyoga yekamva le-chad?

Kuya kufuneka kuqatshelwe ukuba isenzo se-yoga sabafazi abakhulelweyo senzelwe umama nosana. Ewe, kwinkqubo yeeklasi, umama unxibelelana nomntwana, kunye nokusekwa kokunxibelelana ngengqondo okufutshane phakathi kwabo.

Ukongeza, xa uziva ulungile, le mvakalelo idluliselwe kusana lwakho. Kwinkqubo yokuphefumla ngokunzulu, umntwana ufumana imali engaphezulu yezakhamzimba. Kwaye xa uqhuba kunye neAsani, oyenzayo, umntwana uvukile "kwiindlela zokuzalwa, ngokwahlukeneyo, ngenxa yoku, inkqubo yokuzala umntwana iququzelele.

Ke ngoko, kumntwana kule meko, ngaphezulu kwanele.

Ngaba yinyani ukuba i-yoga yabasetyhini abakhulelweyo iya kuqhuba inkqubo elandelayo yokufumana kwakhona emva kokuzalwa komntwana?

Emva kweliphi ixesha emva kokuzala umntwana, ungaqala ukwenza imisebenzi?

Ewe kunjalo, emva kwayo yonke loo nto, ngoncedo lwengcali ye-nogisti, umzimba womfazi okhulelweyo womelele, uyazi indlela yokulawula ukuphefumla kwakhe, kunye neenkosi ezifanelekileyo zemisipha ye-pelvic ezantsi.

Ukuzizisa ngokukhawuleza emva kokuhanjiswa, bacebisa i-yoga ekhethekileyo ye-postnatal yoga, enzelwe nje ukuqinisekisa ukuba ummeli wesondo ofanelekileyo waziva ngokupheleleyo kwindima entsha.

Emva kwayo yonke loo nto, ukuba ngaphambi kokuzalwa komntwana, zonke ii-ASAN zijolise ekulahlenisweni, emva koko, ngokuchaseneyo, kuvaliwe. Olu luhambo olupheleleyo lwahlukileyo, ukuqalisa ukwenziwa kwayo kuvumelekile kuphela emva kokufakwa kukutyeba kwamva.

Emva kokubeleka, inyanga enye kufuneka ifikelele kwiiklasi: Ngexesha elimiselweyo, umfazi kufuneka abe yedwa kunye naye kunye nomntwana wakhe, nokuba ayizukuzala kwakhona izicwangciso zomzimba kunye zokuziphatha.

Kule mihla ingamashumi amathathu, intsebenzo kuphela yokuzilolonga okuthambileyo okujolise kwi "DEALD" yeSersineum apho kusetyenziswa khona ukuphefumla. Ndiyabulela kubo, imvakalelo yemvakalelo kunye nethoni yesihlunu eqhelekileyo iqinisekisiwe.

Akunakwenzeka ukuba ujoyine okanye ucofe ucofe - le mithambo-hlengiso ", ayiyi kuhambela phambili, kuba kufuneka uvale izihlunu ezivela ngezantsi kwaye wenze izihlunu ezomeleleyo zesisu. Kwangelo xesha, imigaqo-nkqubo "evela ngaphakathi" isebenza.

Ngenxa yoko, emva kokuzalwa komntwana, ukuntywila okukhawulezayo akuvumelekanga, kuyavunyelwa ukuma, ukusasaza imilenze yabo, i-squat kwaye igxile kwinkangeleko yabo.

Izazinzulu zifumanise ukuba i-uporbersm yasetyhini ibuyiselwe ngokupheleleyo emva kokuhanjiswa malunga neenyanga ezintandathu emva kokugqitywa kwebele. Oku kuchazwa yinto yokuba xa ibhinqa litya amabele omntwana, umzimba wayo uvelisa iihomoni ezinegalelo "ekuthambiseni" lomzimba.

Ungashwankathela ukuba i-yoga iluncedo kakhulu kubafazi abakhulelweyo, kodwa kunyanzelekile ukuba bayenze ngengqondo, qiniseka ukuba ulawula umcebisi onamava. Ke wena, kwaye umntwana wakho wexesha elizayo uzive ebhetele, kwaye inkqubo yokuzalwa kwakhe iya kunciphisa kakhulu.

Kwisidlo, ndicebisa ukuba ndijonge ividiyo enomdla ye-eatic: