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Prenatal yoga: menene?
Prenatal yoga hanya ce ta shirya haihuwa. Yana danganta a aikin tsoka duk a hankali ("asanas", ko matsayi), zuwa tsarin numfashi (pranayama). Manufar yoga na haihuwa? Bada mata masu juna biyu su ji annashuwa yayin taimaka musu kawar da qananan cututtuka a lokacin daukar ciki da kuma kiyaye aikin jiki. Ga wadanda ke fama da ciwon haɗin gwiwa da haɗin gwiwa, ciwon baya, waɗanda ke da ƙafafu masu nauyi, yoga na haihuwa yana da amfani mai yawa! Ana gudanar da shi akai-akai, a cikin adadin zama ɗaya zuwa biyu a mako, yana taimakawa wajen sarrafa damuwa ta hanyar numfashi, don inganta wurare dabam dabam ko ma wucewa. Zaman shirye-shiryen haihuwa, ta hanyar yoga na haihuwa, ana biyan su ta hanyar tsaro na zamantakewa lokacin da ungozoma ko likita suka shirya su.
Numfashi da kyau tare da yoga prenatal
Kowane zama yawanci yana farawa da kaɗan motsa jiki na numfashi : Yi ƙoƙarin bin hanyar iskar da ke shiga huhun ku, wanda ke ba da iskar oxygen ga dukkan jikin ku kuma ya kuɓuta ta hanyar da za a iya fitar da shi. A daidai lokacin da ka fahimci numfashinka da jikinka, kana sauraron abubuwan da kake ji: zafi, nauyi… A hankali, za ka koyi yin sarrafa numfashinka, Duk jikin ku yana tare da motsin numfashinku, ba tare da ƙoƙarin jiki ba. A ranar haihuwa, yayin da ake jiran epidural, wannan numfashi mai natsuwa da annashuwa zai sauƙaƙa radadin ciwon ciki, kuma zai taimaka wa jaririn ya sauko kuma ya yi hanyarsa zuwa sararin samaniya.
Duba kuma Yoga na ciki: Darussa daga Adeline
Yoga na haihuwa: motsa jiki mai sauƙi
Babu tambaya na juya kanku zuwa yogi ko acrobat! Duk motsi yana da sauƙin haifuwa, har ma da babban ciki. Za ku gano yadda ake shimfiɗa kashin baya, shakatawa, sanya ƙashin ƙugu, sauke nauyin kafafunku ... a hankali. Ya rage naka don daidaita waɗannan matsayi ta zama sauraron jikin ku, jin ku, jin daɗin ku ... Wannan aikin jiki zai kawo muku hankali.
Wasu tsokoki suna takura musamman a lokacin daukar ciki da lokacin haihuwa. Ungozoma ko likita za su koya muku kwanciya, juyowa da tashi ba tare da wahala ba, amma kuma don gano ko gane perineum, jin ta, buɗe ta, rufe ta…
Yi yoga kafin haihuwa tare da baba mai zuwa
Ana maraba da baba don halartar zaman yoga na haihuwa. Ta hanyar yin motsa jiki iri ɗaya da abokin zamansu, suna koyon sauƙaƙa shi, yin tausa, sake mayar da ƙashin ƙugu da kuma gano dabarun taimaka masa turawa yayin haihuwa. Kuna iya ƙara fa'idodin waɗannan zaman ta hanyar motsa jiki a gida., Minti 15 zuwa 20 a rana, kawai ta hanyar yin aikin gida, shiga bandaki, zama a teburin abincin rana, da sauransu. Bayan haihuwa, ana yawan gayyatar uwaye da su dawo da wuri tare da jariri, don koyon yadda ake ɗaukar kaya. shi, don mayar da ƙashin ƙugu a wurinsu, don taimakawa jikinsu ya kawar da su, ya zubar.
Yi shiri don zaman yoga na haihuwa
Zaman, wanda yawanci ke faruwa a rukuni, yana ɗaukar mintuna 45 zuwa awa 1 da mintuna 30. Don guje wa gajiyar da kanku, zaɓi azuzuwan da ke faruwa a kusa da ku. Kafin ka fara : Ka tuna don samun ɗan ƙaramin abun ciye-ciye, shayar da kanka da yin ado cikin wando mara kyau. Har ila yau, kawo takalma masu sauƙi don cirewa da kuma safa mai tsabta mai tsabta wanda za ku saka kawai don zaman. Idan kuna da a yoga tabarma, Hakanan zaka iya amfani da shi!