I-Heart Openers to Rescue for Mothers Nursing
Uma ungumama webele, ngiyaqiniseka ukuthi awudingi ukuthi ngikutshele ukuthi umzimba wakho uzizwa kuphi: intamo yakho, amahlombe, nangemuva. Kukhona izinto eziningi ezimangalisayo ngokunakekela ingane yakho, kodwa ukubuyela emuva akuyona enye yazo. Lezi zinkinga ze-yoga zizophikisana nokuzingela ngaphezulu komzwelo ngokugcizelela ukuhambisa amahlombe akho phansi bese ubuya futhi uvule isifuba sakho. Uma usanda kuzalwa, yenza kube lula futhi ume uma kukhona okubangela ubuhlungu.
1 - Ukwehlisa Izinkambu Zenkomo (Chakravakasana)
Uma uncelisa kakhulu, kungase kube nomuzwa wokuthi unamathele kuleso sikhundla sokuzingela ngisho nalapho ungasondli umntwana. Ukwenza izinkomo ezimbalwa - izinja ziyakusiza ukuletha ukubuyela emuva emgodleni wakho, ukuwuqeda ngokuphumelelayo. Zama ukudlulisa isikhundla esimisiwe (ikati) ngokungena emuva phezulu. Lokhu kuzokwenza ukuthi i-arched position (inkomo) izwe kangcono nakakhulu.
2 - Sphinx Pose
I-Sphinx ihlinzeka ngendlela enhle, emnene yokwethula ukuvula kwenhliziyo encane. Ungenza njalo lokhu ulala embhedeni wakho uma ungenayo isikhathi sokuphuma. Noma thatha ithuba lokubonisa ingane yakho ukuthi isiphi isikhathi sesisu. Vele uqiniseke ukuthi ugcine amahlombe akho awehle ezindlebeni zakho. Ukucindezela ngokuqinile ezintendeni zezandla zakho nangaphambili kuyindlela enhle yokwenza lokhu.
3 - Inhliziyo Ukuvula Nge-Bolster noma i-Block
Uma uneminye imizuzu embalwa nje, yenza lokhu kubekwe-ukusula kwakho. Uzodinga i-block (mhlawumbe enye enezingqimba ezivaliwe ) noma i-bolster ngaphansi kwamahlombe akho ukuze uthole umphumela ogcwele, noma kunjalo. Akukhathazi ngempela ukuthi wenzani ngemilenze yakho lapha njengoba sigxile emzimbeni ophezulu. Ungawagcina uhlale phansi, uvule amadolo kumbekazikazi , noma uguqe amadolo akho bese ubeka izinyawo zakho phansi.
4 - I-Bridge Pose (Setu Bandha Sarvangasana)
Ukuze ibhuloho iphakamise izinyathelo zakho, hlanganisa izandla zakho ngaphansi komzimba wakho, bese ugoqa amahlombe akho ngaphansi kwesinye isikhathi. Zizwa amahlombe akho emahlombe ngokuphepha ngemuva kwakho. Ungakhathazeki ngokuphakama kwakho phezulu. Uma une-block yakho ephathekayo, ungazama ibhuloho esekelwe. I-block iya ngaphansi kwe-sacrum yakho.
5 - Half Boat Pose (Parsva Navasana)
Isikebhe sesigamu sinikeza ithuba lokusebenza ekuvuleni kwenhliziyo yakho kanye ne-abs yakho ngesikhathi esifanayo. Into okufanele uyikhumbule lapha ukuthi akunandaba ukuthi ungaphakamisa kanjani i-torso yakho phezulu. Kubaluleke kakhulu ukugcina umgogodla wakho isikhathi eside futhi uqonde. Phakamisa amahlombe akho ezitsheni, udwebe ndawonye amahlombe akho bese uvumela lezo zenzo ukuba zandise isifuba sakho. Uma une-diastasis recti, khuluma nodokotela wakho ngaphambi kokuqala ukuvivinya kwesisu.
6 - Ukugoba Okuphambene Nama-Interlaced iminwe
Ukugoba okuphambili empeleni kuyakhethwa lapha. Umcimbi oyinhloko ukuma ubude, ukugoqa amahlombe akho emuva, ukuhlanganisa iminwe yakho ngemuva kwakho, udwebe izandla zakho phansi bese ukhukhumeza isifuba sakho. Ukuze uthole ukuqhuma okwedlulele, phambili ukugoba phezu kwemilenze yakho. Bhonqa amadolo uma ngabe ukuhlukahluka okukhululekile.
I-Pose Triangle Ehlanganisiwe (Utthita Trikonasana)
Ukuze uthole isifuba esingcono kakhulu esolula unxantathu , gxila ekugxileni ihlombe lakho eliphezulu ngqo phezu kwehlombe elingezansi. Phakamisa ingalo yakho ephezulu bese uyilethele phansi. Phakamisa ihlombe lakho engxenyeni ngaphambi kokuphakamisa ingalo yakho yonke indlela. Ungakwazi futhi ukugcina isandla sakho esikhwameni sakho uma lokho kuzwa kungcono. I-triangle iyilula kakhulu lezintambo zakho.
8 - Ukuhlehla Ukubhekana Nenja (Adho Mukha Svanasana)
Inja ebheke phansi izwa kahle nganoma yisiphi isikhathi. Njengoba sesigcizelela ukuvulwa kwenhliziyo, ungase uzizwe sengathi ufuna ukusunduza isifuba sakho bese uvumela isikhwama sakho sezinsipho. Melana nalesi silingo, uhlose ukugxila emuva nasemaceleni amahlombe ngokugxila izingalo zakho ezingenhla. Umgomo wethu ukuletha umzimba ukuba ulinganise, hhayi ukuwuqeda ukuphuma endaweni ehlukile.