Yoga na haihuwa shine wasa ga mata masu juna biyu da suka dace da juna biyu. Kuna da juna biyu, ku fi mai da hankali ga yadda kuke ji, tare da sabon kula da abin da ke cikin ku. Yanzu shine lokaci mafi kyau don zuwa yoga. Don rayuwa waɗannan watanni 9 da kyau, gano yanayin yoga mai sauƙi 6 mai sauƙi ga mata masu juna biyu don yin aiki a gida.

Fa'idodin yoga yayin daukar ciki suna da yawa:

• guji ko rage tashin zuciya, ciwon baya, ciwon ciki na ciki, ƙafafu masu nauyi;
• mafi daidaituwa mai juyayi: ku rayu da juna biyu a hankali;
• ƙarfafa haɗin uwa / yaro;
• shakatawa na tsokoki da haɗin gwiwa;
• guji ciwon baya tare da girma nauyin jariri;
• kauce wa ciwon sukari na gestational;
• inganta numfashi: mafi kyawun iskar oxygen na jiki da jariri;
• inganta yaduwar jini;
• inganta kewayawar kuzari a jiki don fitar da gajiya;
• sanin tsarin jikin ku: daidaita da canjin jiki yayin watanni 9 na ciki;
• budewa da annashuwa na ƙashin ƙugu;
• ban ruwa na perineum: yana sauƙaƙe wucewar jariri kuma yana guje wa episiotomy;
• ƙaƙƙarfan kwangilar mahaifa: yana rage zafin ƙanƙara;
• recharge da kuzari yayin haihuwa;
• shirya don haihuwa: sarrafa numfashi, ƙarfin tunani, karkatar da ƙashin ƙugu don sauƙaƙe ganowar jariri da buɗe bakin mahaifa;
• mafi kyawun ilimin kai daga mahangar jiki da tunani;
• da sauri dawo da layi da lalataccen ciki;
• shiga cikin yanayin blues more more calmly;

Dabara:

Don aiwatar da yanayin yoga na gaba mai zuwa cikin sauƙi, ɗauki dictaphone daga wayoyinku. Karanta jagororin sanya matsayi yayin yin rijista. Sannan zaku iya yin aiki yayin sauraron umarnin. Kai ne kocin ku.

Sanin jiki da shigar da ciki

Wannan matsayin yoga ga mata masu juna biyu yana ƙara ƙarar kirji a ɓangarori, kuma yana ba da damar numfashi a matakin haƙarƙarin da ke inganta shi a cikin na uku na uku na ciki.

Ka tuna yin aiki tare da motsi tare da numfashi. Numfashi a nutse. Kada ku tilasta shi, saurari jikin ku.

Don farawa, ɗauki ɗan lokaci don shiga ciki yayin zaman kafa-kafa, kan kujera ko kwance a bayanku, don shirya kanku don wannan zaman yoga don ciki.

1. Ku kwanta a bayanku;
2. A zahiri saki ƙananan baya zuwa ƙasa a kan fitar da iska. Kada ku yi ƙoƙarin danna shi ƙasa, don kiyaye madaidaicin murfin kashin ku;
3. A cikin duk matsayi, sassauta tsokar fuska kuma sassauta hakora;
4. Ka ɗan huta da kowane numfashi;
5. Shaƙa yayin miƙa hannunka na dama bayan kai, ba tare da ɗaga ƙananan bayan ka ba;
6. Ku hura baki, saki;
7. Shaƙa yayin da kake sake ɗaga hannunka;
8. Yi numfashi, dawo da hannunka zuwa gefenka;
9. Maimaita jerin tare da hannun hagu;
10. Sanya hannuwanku akan ciki;
11. Huta.

Yi sau 3 zuwa 5 a kowane gefe dangane da yadda kuke ji.

Matsayin Yoga ga mata masu juna biyu: sassauta ƙafafu, inganta yanayin jini.

A lokacin motsi ku shakata da baya da kyau, kar ku lanƙwasa baya. Tallafa wa kanka da ƙarfi a ƙafafunku. Aiki tare da motsin ku da numfashi.

1. Ka kwanta a bayanka, gwiwoyi sun lanƙwasa, ƙafafu a ƙasa;
2. Shaka sosai yayin da kake ɗaga ƙafarka ta dama zuwa rufi, ƙafa sama da kwatangwalo;
3. Ku hura ta bakinku, ku tura diddige ku na dama;
4. Shaka sosai, kiyaye kafa a cikin iska;
5. Numfashi, huta kafarka a hankali a ƙasa, har yanzu ba tare da kaɗa ƙananan baya ba;
6. Maimaita tare da kafar hagu;
7. Sanya hannayenku akan tummy don yin hulɗa da jaririn ku.

Yi sau 3-5 a kowane gefe cikin jinkiri, zurfin numfashi.

Buɗewar ƙashin ƙugu da sassauƙan kwatangwalo

Matsayi mai annashuwa ga kafafu. Don gujewa jan baya a ƙasa, ɗauki majajjawa 2, madaidaitan motsa jiki 2, ko madauri 2.

Kada ku tilasta, saurari yadda kuke ji. Kada ku toshe numfashi.

1. Ku kwanta a bayanku;
2. sanya yadudduka ko maƙallan roba a ƙarƙashin ƙafafunku, kuma ku kama ƙarshensu da hannuwanku. Hannun dama don ƙafar dama, hannun hagu don ƙafar hagu.
3. Legsaga ƙafafu biyu sama, har yanzu kuna riƙe da yadudduka;
4. Yi dogon numfashi,
5. Buga numfashi, shimfiɗa kafafuwanku, kafafu a cikin majajjawa suna saukowa a hankali zuwa ɓangarorin, hannayenku suna motsawa da juna, hannayenku suna rarrabe bayan bin ƙafa.
6. Ji shimfidawa a cikin addua'i, da buɗe ƙashin ƙugu;
7. Yi dogon numfashi,
8. Numfashi, matse ƙafafunku, ko lanƙwasa su, kuma kawo gwiwoyin ku zuwa kirjin ku don shimfiɗa ƙananan baya.
9. Dakata tare da hannayenku a ɓangarorinku, ko hannayenku akan cikinku don jin martanin jariri.

Maimaita sau 3-5 gwargwadon bukatunku.

“Gaisuwar ƙaramar rana” ga mai-zuwa: ta huta, ta sauƙaƙe baya, ta kawar da gajiya da dawo da kuzari.

Wannan jerin yana sauƙaƙa scoliosis, kyphosis da lordosis. Yana da ƙarfi da taushi a lokaci guda. Motsi yana bin numfashi. Ilham / motsi, fitar da numfashi / motsi.

1. Sanya kanku a gwiwoyi, harbi da annashuwa, idon sawu.
2. Daidaita kai, kafadu, kwatangwalo da gwiwoyi;
3. Dubi sararin sama;
4. Numfashi cikin zurfi, ɗaga hannayenku sama, ba baya;
5. Yi amfani da ƙafafunku ta hanyar tura gindi kaɗan zuwa gaba;
6. Ku busa a kan duk hudu;
7. Inhale sannan numfasawa, zagaye bayanku ba tare da turawa akan hannayenku ba. Idan jaririn ya yi ƙasa da yawa, zagaye ƙananan baya da kyau idan kuna son haɓaka shi. Ka yi tunanin kyanwa tana mikewa;
8. Sannan numfashi, mike kai, komawa wurin farawa;
9. Ku busa, ku zo da tsattsauran ra'ayi a ƙasa, ku ɗora kan hannayenku, ku kawo gindinku sama, shimfiɗa hannayenku da baya yayin turawa akan hannayenku, canza nauyin jikin zuwa ƙafafunku;
10. Breathe a cikin matsayi;
11. Ku busa duk ƙafafu huɗu;
12. Matsayi kanku a cikin yanayin yaro (goshi a ƙasa, diddige a gindi, gwiwoyi baya, makamai a ɓangarorin ku, hannaye zuwa ƙafa. Za ku iya sanya kushin tsakanin gindinku da maraƙinku idan wannan yana da kyau. gwiwoyin ku;
13. Ka huta, ka ja dogon numfashi.

Matsayin yoga yayin daukar ciki don yin sautin cinya, gindi da perineum a hankali.

Yi annashuwa tare da numfashi, kuma ku ji lanƙwasawa da kwance kashin baya, da kuma tausa ta baya da wannan jerin ke bayarwa. Kada ku ɗaga gindinku sama da ƙasa, kare ƙanananku.

Yoga na ciki: rabin gadar da ake yi

1. Ka kwanta a bayanka, ka huta a kan kafadunka, an sauke kafadu zuwa ƙasa, an ɗora ƙafar ka;
2. Aan numfashi kaɗan;
3. Inhale yayin da kuke ɗaga gindinku daga ƙashin wutsiya, ta amfani da ƙafafunku, kafadu, da makamai don tallafi. Iftaga vertebrae daga ƙasa ɗaya bayan ɗaya, fara daga coccyx;
4. Exhale yayin hutawa kashin bayan kashin ku a ƙasa, ɗaya bayan ɗaya daga sama zuwa ƙasa, har zuwa sacrum (kashin leɓe a saman gindi). Gindi yana saukowa.

Yi aiki muddin kuna so dangane da yadda kuke ji. Yi ƙoƙarin kasancewa 1 zuwa 3 hawan keke na numfashi (inhale + exhale) lokacin da aka ɗaga gindi. Koyaushe koma baya kan fitar da iska.

Don kwanciyar hankali, ɗauki lokaci don shiga cikin wuri mai daɗi.

Matsayin yoga 6 don shakatawa yayin daukar ciki

1. kwance a bayanku, gwiwoyi sun lanƙwasa, makamai a gefenku;
2. kwanciya a bayanku, matashin kai a karkashin cinyoyi da gwiwoyi;
3. kwance a gefenta a cikin yanayin tayi tare da matashin ciki a ƙarƙashin cikinta, da ƙarƙashin cinya ta sama;
4. Matsayin yaro: gwiwowi sun rabu, gindi a kan dugadugansa, makamai a bangarorinku, goshi ya kwanta a ƙasa ko akan kusoshi;
5. Matsayin takardar da aka nada. Matsayi ɗaya kamar yadda yaron yake, ana sanya goshi akan maki ku ɗaya sama da ɗayan. Wannan yanayin yana da kyau don ɗan lokaci na tarayya da jariri;
6. kwance a bayanku, gwiwoyi sun durƙusa a ƙasa, ƙafar ƙafa ɗaya, kafafu sun bazu kamar malam buɗe ido, hannaye sun haye ƙarƙashin kai. Wannan yanayin yana aiki akan sashin urinary kuma yana hana jijiyoyin varicose. Yana sa haihuwa ta zama mai raɗaɗi ta hanyar shakatawa da tausasa ƙashin ƙugu.

Ƙaramar nasiha don sassautawa mace mai ciki

• Ka tuna rufe kanka;
• Kwance a bayanku, zaku iya amfani da matashin kai a ƙarƙashin kowace cinya da gwiwa don samun kwanciyar hankali. Matashin ciki yayi maraba.
• Idan kun ji jaririnku yana motsi, yi amfani da wannan lokacin don kasancewa, kuma ku ji kowane motsi;
• Idan kun fi son zama kafa-kafa ko kan kujera, ku jingina bayanku a bayan kujera, ko bango don gujewa tashin hankali da gajiya.

Shakatawa shine manufa a yoga. ba tare da tashin hankali ko tashin hankali ba. Tashin hankali na jiki da tunani yana hana rayuwa da kuzari daga gudana da yardar kaina. Jaririn da ke cikin utero yana da matukar damuwa da tashin hankalin ku. Yana da wannan ikon shakatawa a lokaci guda kamar ku. Timeauki lokaci don shakatawa kowace rana ta hanyar yin yoga na haihuwa.