I-yoga yokubeletha iyindlela ethandwayo yabamama abalindayo ukuze bathule futhi baphumule ngesikhathi sokukhulelwa, kanye nokufunda amasu angayisebenzisa ngesikhathi sokubeletha. Uma uya ekilasini le-yoga ngaphambi kokubeletha, lezi zimo zizoguqulelwa ukukhulelwa uma kudingekile, kodwa uma ufuna ukuzijwayeza noma uzibuze ukuthi kungani kubalulekile ukugwema izimo ezithile, lo mhlahlandlela ukwenza kube lula kuwe.
Futhi qiniseka ukuthi uxoxisana nomhlinzeki wakho wezempilo ngaphambi kokuqala noma yikuphi umbuso wokuzivocavoca, ikakhulukazi uma ukhulelwe kakhulu.
Amanani
Abavuli be-Hip : Kuhamba njengenjuba, i- warrior II , unxantathu , i- ardha chandrasana , i- baddha konasana , namadolo ezinyaweni kuzosiza ukudala ukuguquguquka okungenza ukubeletha kube lula.
Uhlangothi lugxile : Isango i-pose kanye nokushintshashintsha kwamapulangwe ohlangothini , phakathi kwamanye amahlangothi ohlangothini, zizwa kahle uma isisu sakho siqala ukuzizwa siphelile.
Zonke Zine : Izindlela ezinjenge -cow-cow zisiza ingane ukuba ibe nesimo esihle sokuzalwa (hlola phansi, ubuyela esiswini sakho). Le pose ingasetshenziselwa ukuzama nokuguqula umntwana okhulelwe ngemuva kokukhulelwa uma kunconywa ngumhlinzeki wakho wokunakekelwa kokubeletha.
Ukuma Ukuma : Njengoba isisu sakho sikhula, qala ukukhulisa isimo sakho ngokuma. Thatha izinyawo zakho okungenani ibanga elide-eceleni ukuze wenze indawo ye-bump yakho, ikakhulukazi uma uhamba phambili.
Lokhu kukwazisa kwelanga ngaphambi kokubeletha kunikeza okunye okuhle ngesikhathi sokukhulelwa.
Ungenzi
Ukwelula ngokweqile : Umzimba uveza i-hormone kulo lonke ukukhulelwa okubizwa ngokuthi i-relaxin, okuhloswe ukuba unciphise izingxenye zakho ezingapheli (njengamathambo nemigqa) ukuze wenze indawo yengane futhi ulungiselele ukuzalwa. Lokhu kunciphisa kwemigqa kungabenza babe besengozini ekuthuleni ngokweqile.
Zama ukugwema ukuqhubekela phambili kunezimo kunokuba ujwayele ngoba ligament eliyidonsa ukulimala okungathí sina okuthatha isikhathi eside ukuphulukisa. Qaphela ikakhulu amadolo akho.
Iphikisana : I-Deep twist esisuka esiswini, njenge- arda matsyendrasana , cindezela izitho zangaphakathi, kuhlanganise nesibindi. Esikhundleni salokho, shintshisa ngobumnene kusuka emahlombe, noma uthathe i-twist evulekile, okusho ukuguqula kude nomlenze wakho wangaphambili ukuze isisu sakho sibe nekamelo elikhulu kunokuba uhlakazeke.
Ukuphumula : Ukuphuka kubangelwa ingozi encane yokukhipha iqanda elikhulelwe kusukela esibelethweni futhi kufanele ligwenywe ngaphambi kokukhulelwa. Kamuva, cishe ngeke uzizwe unjengeqhwa.
Ukuphefumula Okusheshayo : Noma yikuphi u- pranayama ofuna ukuphefumula noma ukugcoba okusheshayo nokukhipha (njenge kapalabhati) kufanele agwenywe. Qala ukuzivocavoca umoya (inhalation ejulile ngekhaleni kanye nokuphefumula emlonyeni) esikhundleni salokho. Le nqubo inesicelo esiqondile kwinqubo ye-birthing. Ukufunda ukugxila ekuphefumuleni nasekusebenziseni ukuze uhlale unamathekisthi okwamanje kungase kube yinto ewusizo kakhulu ozoyifunda kusukela ku-yoga yokubeletha.
Izinselelo : Ukuziphendulela phansi akusho ukuthi kunomngcipheko owenzelwe ingane yakho, kodwa ufuna ukugwema ukuwa.
Uma ungenakho ukukhululeka okukhulu nge-inversions, lesi akusona isikhathi sokusebenza kuzo. I-yogis enolwazi oluthe xaxa ngezinqubo zokuguqulwa ezingasungulwa zingenza ucingo ukuthi yiziphi izinselelo okumele zenziwe kodwa kufanele zikhumbule ukuthi ukwanda kwesisu kushintsha ibhalansi yakho. Sebenzisa udonga noma ugweme ukuhlanekezela uma ungazifuni ukuzenza. Ungakwazi njalo ukufaka imilenze phezulu odongeni esimweni sesigaba.
Ukubuyisela emuva emuva : Ngokuvamile, gwema ukuhlanekela okujulile, njengokungathi isondo eligcwele likhona. Uma wenza lokhu kube lula ngaphambi kokukhulelwa, ungaqhubeka uyenze ekuthomeni kokuqala uma kukuzwa kahle kuwe.
Umsebenzi wesisu: Uma kukhona okuqinisayo kwesisu, njengesikebhe, kumele kugwenywe.
Ukwehlisa i-abs kancane kwenza ukuba basule kalula, okungakusiza ukuba ugweme izimo ezifana ne-diastasis recti.
Ukukhohlisa uBelly : Ukulala lapho ulala khona esiswini, njenge- cobra , kungenziwa ku-trimester yokuqala njengoba ingane isencane kakhulu. Kamuva lapho ukhulelwe, lezi zimo kufanele zigweme futhi zingasuswa nganoma yisiphi isikhathi uma zibangelwa noma yikuphi ukukhathazeka.
Ukukhokha Ngemuva : Ku-trimester yakho yesibili, udokotela wakho angase anikeze iseluleko ngokumelene namanga ngemuva kwakho isikhathi eside, ngisho nokukhuthaza ukuba ulale eceleni kwakho. Ungaqala ukwenza u- savasana elele eceleni lwakho lwesobunxele ekuqaleni kokukhulelwa kwakho njengoba uthanda. Ungase ufune ukusebenzisa izingubo zokugqoka noma ukufaka ukusekela ukuze uzenze ukhululekile. Uma ekugcineni ungahlali ukhululekile ulele phansi, ungase futhi uhlale endaweni ephethe izimpande.
I-Bikram Yoga / Yoga Eshisayo : Ukuphakamisa izinga lokushisa lomzimba wakho akukhuthazwa ngesikhathi sokukhulelwa; Ngakho-ke, i-yoga eshisayo akufanele isetshenziswe. Khumbula, i-yoga iphathelene nokuguquguquka engqondweni nasemzimbeni, ngakho-ke abazinikeli be- Bikram kumele basebenzise leli thuba ukuhlola ezinye izinketho ze-yoga.
I-Vinyasa Yoga : Uma uqhuba uhlobo olunamandla kakhulu lwe-vinyasa yoga, njenge- Ashtanga noma i- Power Yoga , yiba nezimo eziguquguqukayo futhi uzimisele ukuvumelanisa ijubane lakho uma kudingeka noma uzame izitayela ezinamandla njengoba ukukhulelwa kwakho kuqhubeka.
Uma ufuna ukwazi kabanzi mayelana no-trimester ngamunye, sebenzisa lezi ziqondiso ze-trimester yokuqala, i- trimester yesibili , ne- trimester yesithathu .