Yoga luhlobo lwesayensi malunga nomanyano womntu kunye nomhlaba. Isifundisa ukuba "apha naphahla", ukuba sigxininise ingqalelo kumzuzu wamanje, ukuphumla okanye, ngokuchaseneyo, ukuhlanganisela amandla ethu. I-Yoga ithandwa kakhulu phakathi kwabasetyhini, amadoda, izibini, kunye nabantwana. Ngokuqinisekileyo, oku, ukunyaniseka okubalulekileyo akunakukwazi ukugqithisa abafazi abakhulelweyo.
Izinzuzo ze-Yoga ngexesha lokukhulelwa
Kwi- trimester yokuqala, i- yoga yabasetyhini abakhulelweyo bahluke kancinci koqeqesho oluqhelekileyo ngaphambi kokukhulelwa. Isisu sakho asikakhula, umva wakho awunzima, imilenze yakho ayifuni. Ngoko, eli lixesha elifanelekileyo lokuphucula impilo yakho kwimeko ephosakeleyo.
Kunzima ukuchaza ngamagama ambalwa inzuzo ye-yoga ngabafazi abakhulelweyo. Okokuqala, simele sibhekiselele kwinkalo yengqondo. Abasetyhini abaninzi besaba ukubeletha, bayesaba intlungu kwaye baya kuba phi ubomi babo emva kokuzalwa komntwana. Abanye besetyhini bayesaba utshintsho, ngaphambi kokuba bangakhulelwe, bayesaba ukuba bacinge ngokuphathelele ukukhulelwa. Konke oku - iingxaki zengqondo, ukwesaba okusivumeli ukuphefumula kwisifuba esifubeni. Kubafazi abanjalo, inxalenye ebalulekileyo yoqeqesho iya kuba ukucamngca nokuphefumula. Ngexesha lokucamngca, unako ukuphumla ingqondo yakho yokuphumla, kwaye ukuphefumula kukuvumela ukuba uhlalise uze uphinde ucinge izinto.
Okwesibini, ukunyuka kwe-yoga kubasetyhini abakhulelweyo kwenza ukuba kususwe ukunyuka okunyukayo emgodini, kunye nokukhusela izifo zesifuba kunye nokuphazamiseka kwimizimba eyenzeka emva kokubeleka.
Ukwenza i-yoga kubasetyhini abakhulelweyo kwi-trimester yokuqala, uya kuphepheka kwe-toxemia, ukuvuvukala, amanqaku okulula kunye nobunzima obukhulu. Isisindo somzimba, ngokuqinisekileyo, siya kukhula, kodwa ngokuchanekileyo kunokuba kudingekile ngokomzimba.
I-Yoga ayincedo kuphela kubafazi abakhulelweyo, kodwa nangomntwana. Umntwana ufumana igazi le-oksijeni, usebenzise ukunyusa ukuba uthathe isikhundla esifanele kwisibeleko, oko kuthetha ukuba ukuzalwa kwayo kuya kuba lula kwaye kukhawuleza.
Ukuzivocavoca
- Sifika kwindawo ekhululekile, imilenze ibanzi ububanzi bendoda, sinyusa kwaye ngezandla ziphakamisa izandla. Solulela kwaye siphosa intloko yethu. Ngomoya ophumayo, siwisa izandla zethu kunye ne-chin yethu kwisifuba.
- Ukuphefumula kungadibaniswa nokufudumala kwentamo - ekuphambeni kwinqanaba eliphakamileyo, siphakamisa intloko, ekuphumeni komnxeba siye sinciphisa. Senza imijikelezo ye-10 ukuya kwe-12.
- Sinyusa, solule kwaye siphumelele ngomphunga, siphonsa izandla zethu kunye ne-squat, njengokungathi ukucima umoya.
- Kwi-inhalation solulela kwisicatshulwa esikhanyayo, iingalo zihlukanisile kwaye zilula ngaphaya komqolo, umlenze ugobile, i-pelvis phambili. Ngethuba lokuphumayo siyahamba phambili phambili, sibuyisela i-pelvis kwi-PI, ngoko siza kugoba phantsi kunye nelokhi yokukhiya. Emva kokugqiba iindlela ezininzi, unokumane uxhomeke ngezandla zakho zivalelwe kwiskhiya ukuze ukhulule umva wakho.
- Ekuphefumleleni, pha kamisa isandla sakho sokunene, sinika i-coccyx phambili, kunye nokuphuma kwimoya esishiya kwi-slope. Isifuba sivulekile, sijonge ngasesandleni eseluliweyo. Senza imijikelezo emi-5 ukuya kwe-7 kwaye sitshintshe macala.
- Sidibanisa izandla ndawonye ngentloko, nge-exhalation esishiya kwisalathiso ngokuthe ngqo kwintsipho, ukugoba phambili kufana nomgangatho.
- Xa sifudumala sisuka, siphume - siphakamise isandla sethu sokunene, size sidibanise ngesandla sangaphambili. Siphakamisa size sitshintshe izandla.
- Xa sinyuka, siyaxhuma izandla, siguqa amadolo kunye nomoya othungelayo ugoba kancane phambili, ulunge.
- Ukukhanya kuphazamisa - ukusuka kusandulela esandulelayo, faka isandla sakho sokunene emgangathweni phakathi kwendawo, ngokukhawuleza phambi kwemilenze yakho, uphenduke umzimba, ulula isandla sakho sekhohlo. Sibheke phezulu, ngesandla. Ngethuba lokuphefumula siyahlahla isandla sokhohlo kwaye sizitholela phezulu phezulu ngesandla sokunene. Kwi-exhalation sinciphisa isandla sokunene, ngokuphefumlelwa sisuka phezulu, izandla zihamba phantsi.