Isimo esinamahloni esingase sihleke futhi silawulwe
Uphakathi kweklasi le-yoga futhi uvela epulazini lapho lapho kungazelelwe umoya omncane udlula ngaphandle kwesisu sakho, okwenza umsindo onjenge-fart. Kuyihlazo, kodwa qiniseka ukuthi awodwa futhi kwenzeka kubafazi abaningi ngesikhathi se-yoga.
Lo msebenzi ongahlosiwe womzimba waziwa ngokuthi "u-vart" (omfushane we-fart fart) futhi uvame kakhulu ukuthi ubizwa ngokuthi "i-yoga fart." Izindaba ezinhle ukuthi kunezindlela ongakwazi ukuzilawula futhi mhlawumbe uzivimbele.
Izimbangela Ze-Fart Vaginal
Ama-farts ase-vaginal ajwayelekile ku-yoga ukuthi kuyinto ehle ngempela yokuhleka, okuye kwaholela kuzo zonke izinhlobo zamagama ezihlakaniphile. Ngaphandle kwe-vart, ungase uzwe kuthiwa yisigcawu, i-fanny fart, i-pumpy daisy, noma i-booty burp, phakathi kwabanye. Kungenzeka ukuthi wenza i-yoga noma cha futhi kuvamile ngesikhathi socansi.
Isizathu silula. Ubulili ukuvuleka emzimbeni nasemoyeni kungangena ngaphakathi. Uma umoya uphoqelelwa ngaphandle, kwenza umsindo omncane, njengolunye uhlobo lwe-flatulence. I-vart, Nokho, ayifuni nephunga le-gassy.
I-vart eyethusa ivame kakhulu kwi-yoga ngoba uhambisa umzimba wakho futhi uphume ezikhundleni ezehlukene. Kwenzeka kaningi lapho ephuma ekuguquleni. Abesifazane abaye baba nezingane banomthelela ikakhulukazi kusukela ukukhulelwa nokubeletha kukhululeka phansi.
Awunedwa
I-vart ingaholela ekuhlazeni abanye futhi abesifazane abangaphezu kwambalwa baye bashiya isigaba se-yoga ngenxa yawo.
Esikhundleni sokuyeka umkhuba wakho noma ukwenza kuphela ekhaya, kunezinye izinketho eziningi. Enye yezinto ezilula ukuthi ungakhetha ukuyihleka.
Umzimba womuntu wenza zonke izinhlobo zezinto ezingavamile lapho uhamba ngezindlela ezingavamile kanye ne-yoga kugcwele ukuguquka nokuphenduka. Ngempela nje yinye yalezi zimo ezihlazisa ama-yoga ezingenzeka ngesikhathi sokusebenza kwakho.
Wonke umuntu ku-studio cishe uhlangane nakho futhi unomqondo wokuhleka usulu kuyindlela engcono kakhulu.
Noma kunjalo, kunezindlela ezimbalwa ongazama ngazo ukuze ubone ukuthi ziyasiza yini ukuyivimbela.
Exhale njengoba Uphakamisa
I-asga yo-asana ixhunyiwe emoyeni wakho futhi ungenza ushintsho oluncane emaphethini akho okuphefumulela lapho ungena futhi uphumelela ekuqedeni umoya owandayo emzimbeni wakho. Kuyindlela echazwe yi-Effortless Movement Pilates Studio e-Portland, e-Oregon futhi ngokuqinisekile ingasetshenziswa ekusebenzeni kwakho kwe-yoga.
Ngokuyinhloko, iseluleko ukukhipha, hhayi ukuguqula, ngenkathi uphakamisa izinyathelo zakho. Esikhundleni sokuncelisa esiswini sakho, uzosebenzisa imisipha yakho ukudweba inkaba yakho emthonjeni wakho. Ukufudumala ngale ndlela ngenkathi ukuphakamisa kunganciphisa inani lomzimba umzimba wakho ungena ekuhambeni, ukhiphe amandla okuvota.
Mula Bandha
Inqubo enhle yokusebenza kubizwa ngokuthi i- mula bandha . Yenza imisipha ye-pelvic bese iqeqesha ukuze ukwazi ukuyikhiya ngesikhathi se-asanas. Ngokufanele, ibizwa ngokuthi "ukukhiya izimpande."
I-Mula bandha ihilela ukugcina imisipha yakho ye-pelvic iqinile. Akuyona ukucindezela kwemizimba kodwa ukufunda indlela yokuyidonsa ngayo. Uma kwenziwa kahle, kufanele ukwazi ukuyizwa engxenyeni ephansi kakhulu yesisu sakho.
Kuyavunywa, lokhu kuthatha umkhuba wokubamba, kodwa kuba lula uma usebenza kuwo. Empeleni kuyindlela ephakanyisiwe, ikakhulukazi e- Ashtanga yoga , ukunikeza ukuphakamisa kwakho, amandla, nokulinganisela.
Inzuzo yesibili ye-mula bandha yukuthi kufanele ivimbele umoya ukungena kanye nokuphuma kumlenze wakho uma ungayibamba yonke indawo. Abesifazane abaningi bathole ukuthi lokhu kuyasiza kakhulu uma bephuma ekuguquleni.
I-Kegel Exercises
Ngaphezu kwalokho, ungase uzame ukwenza ama-Kegel umzimba ngaphandle kwekilasi ukuqinisa lezi zinhlanzi ezinganaki. Le ndlela isetshenziswe amadoda nabesifazane ngemuva kokuhlinzwa noma ukusiza ukulawula izinkinga zezokwelapha ezifana nokungahambisani namagciwane.
Ukuzivocavoca kwe-Kegel yinto ongayenza noma nini lapho unezikhathi ezimbalwa ezitholakalayo ukuze ugxile ekuhambiseni imisipha yakho. Ngokubambisana ne-mula bandha, kunokwenzeka ukuthi uthole ukulawula okuphezulu phezu kwesitezi sakho se-pelvic, okungavimbela ama-varts esizayo.
Ngenkathi kunamadivayisi abizwa ngokuthi ama-Kegel isisindo noma amaqanda atholakalayo, awanconywa. Lezi zikhuthazwa ukusiza ukukhulisa amandla emisipha yomzimba ngokungeza ukumelana nomsebenzi. Ucwaningo luye lwabonisa ukuthi aluphumelelanga kakhulu kunezivivinyo ezivamile ze-Kegel ezenziwe ngaphandle kosizo lwedivayisi.
Khetha ukuphuma kwezimpikiswano
Uma inkinga impela impela futhi iyenzeka ngaso sonke isikhathi, ungakhetha ukuphuma ukwenza lezi zifundo ekilasini. Zisindise ngomkhuba wakho wasekhaya ngenkathi usebenza ekuqiniseni nasekulawuleni iphansi yakho.
Ukungenzi i-pos in ekilasini akuyona into yokuzizwa kabi, noma. Abesifazane abaningi bakhetha ukungaphambuki ngesikhathi saso , isibonelo, ngakho ukugwema kwakho kwe-inversions akufanele kubangele noma yisiphi isaziso.
Amathoni Akuwona Umqondo Omuhle
Abanye besifazane baye basebenzisa ukugqoka i-tampon uma inkinga iphikelela ngokukhethekile. Ngombono, lokhu kusebenza ngoba uvimbela ubulili, ngakho-ke umoya awukwazi ukuphunyuka. Noma kunjalo, kuyindlela okufanele idangele futhi ikhonjiswe kuphela ngoba ungase uyizwe ku-yoga rumor mill.
Akunconywa ukusebenzisa i-tampon uma ungaqedi. Ukusebenzisa kabi ama-tampons kungenye yezimbangela ze-toxic shock syndrome (TSS), okuyinto engathà sina futhi engasongela ukuphila. Ngokuhamba kwesikhathi, ukuhlazeka okuncane kuyindlela engcono kakhulu.
Izwi elivela
Ukwamukela kuyisifundo esiyinhloko esilandelayo umkhuba ovamile we-yoga. Ama-Varts angomunye walawo ma-quirks ongafanele wamukele futhi ugxile mayelana noma usebenze kwelinye lamasu aphakanyisiwe. Qinisekisa ukuthi abesifazane besemaceleni abaseduze bangase babe nesihawu nawe. Ngaphezu kwakho konke, ungavumeli ukuhamba kancane kungene endleleni yokujabulela umkhuba wakho.
> Umthombo:
> Effortless Movement Pilates Studio. Indlela Yokumisa Okufakwe KuClasi Le-Pilates. Ageless-Pilates.org. 2013.
> Kashanian M, Shah Ali S, Nazemi M, Bahasadri S. Ukuhlolwa komthelela wePelvic Floor Muscle Training (PFMT noma iKercel Exercise) kanye ne-Assistant Pelvic Floor Muscle Training (APFMT) yi-Resistance Device (Kegelmaster Device) kwi-Incontinence ye-Urinary kwabesifazane. I-European Journal ye-Obstetrics & Gynecology ne-Biology Yokuzala. 2011; 159 (1): 218-223. doi: 10.1016 / j.ejogrb.2011.06.037.