Ngesikhathi sokukhulelwa, ufuna ukuhlala ubumbene futhi wenze okusemandleni akho ukuthi ingane yakho ibe yinto. I-yoga yokubeletha iyindlela enhle yokwenza kokubili. Ezweni lethu lokuhamba, i-yoga inikeza ithuba elidinga kakhulu lokunciphisa futhi uxhumane nomntanakho kanye noshintsho olubhekene nalo. Kungakhathaliseki ukuthi usanda ku-yoga noma usuvele uchwepheshe onolwazi, ungajabulela izinzuzo eziningi ze-yoga ngenkathi ukhulelwe.
Yisiphi i-yoga engakabantwana engakwenzela yona
Uma ukhulelwe, ngezinye izikhathi uzizwa sengathi umzimba wakho uthathwe ngabafokazi. Zonke izinto ozicabanga ukuthi wazi ngawe ziphuma efasiteleni njengoba umzimba wakho wenza umsebenzi wayo omangalisayo. Ukushintsha okungekho kokulawula kwakho kungaholela ekuzizwa unqanyuliwe ekuziphatheni kwakho. Ku-yoga, sivame ukuthi umzimba wakho uhlukile njalo uma ufika ematheni, futhi sisebenza ekumukeleni lokho kuguquka kuyinto evamile. Ekukhulelwe, lokhu kuyiqiniso ngempela. I-Yoga ikusiza ukuxhuma kabusha nomzimba wakho futhi uhambisane nohambo lwayo.
Amakilasi e-Yoga ayindlela enhle yokuzilungiselela inqubo yokugqoka futhi ujabulele inkampani yabesifazane abathile abakhulelwe, okukhuthaza umqondo womphakathi okungafanele ungabi nhlobo. Izinhlelo eziningi zokwesekwa kwamama omama namatholethi wezingane ezincane zivele ezibophweni ezenziwe ngo-yoga ngaphambi kokubeletha.
Ukuphepha kwe-Yoga ngaphambi kokubeletha
I-Yoga ngesikhathi sokukhulelwa ayitholanga ucwaningo olunzulu lwezesayensi, kodwa ngokuvamile kubhekwa ukuthi luphephile futhi luzuzisa omama abaningi abalindayo namabele abo.
Uma ukukhulelwa kwakho kubhekwa njengengozi enkulu noma kunezinye izinkinga, nakanjani ukhulume neqembu lakho lokunakekela ngaphambi kokuqala i-yoga. Njengoba ngokungangabazeki usuqaphela kakade, ukukhulelwa kuhlukaniswe ngama-trimesters izinyanga ezintathu ezihlala njalo. Ukuvumelanisa okufanelekile kumkhuba wakho we-yoga kuzoba miningi kakhulu njengoba ingane yakho ikhula.
Umzimba wakho uveza i-hormone ebizwa ngokuthi i- relaxin phakathi nokukhulelwa kwakho okusiza ukunciphisa izinto ukuze wenze ingane yakho ekhulayo futhi ilungiselele ukulethwa kwayo. Ukuba khona kwe-relaxin kungakwenza uzizwe uguquguquka ngendlela evamile, kodwa ufuna ukuba uqaphele ukuthi ungadluli ngoba kungenzeka futhi ukuhlukumeza amalunga nemigudu ngalesi sikhathi.
Ingozi enkulu ku- yoginis ekhulelwe iyawa. Ngakho-ke, ufuna ukunciphisa leyo ngozi, ikakhulukazi uma isisu sakho siqala ukuqhuma. Yeqa noma iyiphi i- pranayama engakwenza uzizwe unesihloko esincane ukuze unciphise ingozi yokuphelelwa amandla. Njengoba i- Bikram Yoga iboniswe ukufudumala izinga lokushisa lomzimba emzimbeni othile, kufanele futhi kugwenywe. Ama- Dos and Donts ethu asePrenatal asezintweni zokubeletha anezincomo ezithize kanye nezinyathelo zokuqapha.
I-Trimester yokuqala
I-Yoga yokuqala ye-trimestre, izinguquko zangasese zincane kakhulu ngoba ubukhulu besisu sakho akuyona inkinga okwamanje. Ngaphezu kwanoma yini, ufuna ukungena emkhakheni wokwenza kahle emzimbeni wakho futhi ulalele lokho okufunayo. Ungase uzizwe ukhathele futhi uhlaselwa isicashu, ngakho-ke zinike imvume yokuthatha kalula uma kunjalo. Iningi labesifazane asebevele bathatha amakilasi e-yoga bangaqhubeka nemigomo yabo evamile, nakuba kungumqondo omuhle ukukhuluma ngokukhulelwa komfundisi wakho.
Uma wenza i-yoga okokuqala, kuhle ukuqala ngesigaba sokubeletha.
I-Trimester yesiBili
I-trimester yesibili yisikhathi esihle sokuqala i-yoga yokubeletha. Kungenzeka ukuthi udlulile ukugula kwakho ekuseni kakhulu, uma ukhona, futhi isisu sakho siqala ukubonakala, ngakho-ke unesidingo esikhulu sokukhulelwa neseluleko esithile. Njengoba isibeletho sakho sanda, sekuyisikhathi sokuyeka ukwenza noma yikuphi ukulala lapho ulele esiswini sakho futhi ugweme izimpande ezijulile, ezingenakukhululeka kuleli phuzu. Umhlahlandlela wethu we-Yoga ku-Trimester yesibili unikeza ulwazi oluningi olujulile namathiphu.
I-Three Trimester
Ngo -yoga yesithathu-trimester , isisu sakho siba yisici esikhulu, okwenza kube lula ukuzivumelanisa ukuze wenze indawo yokuma. Ukuthatha isimo esiphezulu kukuqinisa, okusizayo ngoba ufuna ukugwema noma yini engakwenza uwele. Ngenxa yalesi sizathu, ukuguquka kwezinto kudikibala kuleli phuzu ekukhulelweni. Ucwaningo olunyatheliswa ku- Obstetrics & Gynecology ngoDisemba 2015 lwalokuqala ukuqapha ingane yakho ngesikhathi kusebenza i-yoga ku-trimester yesithathu. Ayitholanga ubufakazi bokucindezeleka kokubeletha kunoma yikuphi ukuzama ukuzama kuka-26, okubandakanya inja ebhekene ne- savasana . Kodwa-ke, lezi zimo zingase zisazizwa zingakhululekile ngesikhathi esithile, okuyisizathu esanele sokuzigwema.
Uma Usanda Kuye Yoga
Abesifazane abaningi abangakaze benze i-yoga ngaphambi kokuthola ukuthi kuyindlela ekahle yokuzivocavoca ngenkathi bekhulelwe nangaphezulu. Funda phezulu ukuthi ungaqala kanjani ukwenza i-yoga uma usuqala kuqala. Uma ufuna isigaba, unamathela kulabo abhalwe ngokuthi "Yoga Yokubeletha," njengoba othisha bazo bazokwazi ukukufundisa ngokufanele. Uma uya ekilasini elijwayelekile, qiniseka ukuthi utshela uthisha okhulelwe ngaso leso sikhathi. Abanye besifazane abasebenza phakathi nokukhulelwa kwabo kuphela banesikhathi sokuthatha i-yoga yokubeletha ku-trimester yesithathu. Uzozuza namakilasi uma lesi simo sakho, kepha ekuqaleni kokukhulelwa ungaqala, kungcono.
Uma Unayo Yoga Experience
Ama-Yoga abazinikeleyo bayokujabulela ukwazi ukuthi bangaqhubeka nokuqhuba i-yoga phakathi nokukhulelwa. Njengoba isisu sakho sikhula, kuzodingeka ukuthi kube lula ukujwayela ukwenza njalo. Ungaqhubeka uthatha amakilasi akho avamile uma nje ukhululekile ukwenza kanjalo, kodwa qiniseka ukuthi uvumele uthisha ukuthi uyazikhulelwa, futhi uzizwa unesibopho sokuzikhandla ngesikhathi sokukhulelwa kwakho ngaphambi kokukhulelwa. Uma ungumhlengikazi ozinikezele, qalisa ukwenza izethulo zelanga ngaphambi kokubeletha . Hlola iziqondiso ze-trimester ngenhla ukuze uqiniseke ukuthi uqonde ukuthi yini okumele uyigweme. Kungumqondo omuhle ukuthatha amakilasi okubeletha ukuhlangabezana namanye amamama futhi ufunde ngokubeletha.
Ukuphakama kokuqala kokubeletha okungama-5
- I-Cat-Cow Stretch (Chakravakrasana) : Indlela elula yokuvusa umgogodla wakho osiza ingane yakho ukuba ifike esimweni esihle kakhulu sokulethwa
- Isango Lokungena (Parighasana) : Uhlangothi oluthile olusiza ukuthi wenze isikhala esincane esiswini sakho esiphelele
- I-Warrior II (i-Virabhadrasana II) : Ukuma okumile okuqinisa imilenze yakho futhi kuvula izinyathelo
- I-Cobbler's Pose (Baddha Konasana) : I-optical soft hip evula amathanga angaphakathi; sebenzisa amaphuzu ngaphansi kwamadolo onke ukuze uthole usizo uma kunesidingo.
- Imigqa-Up-The-Wall (Viparita Karani) : I-antidote yezinyosi nezinyawo
Ngemuva kokukhulelwa kwakho
Ngemuva kokuba unomntwana wakho, ungase ube nesifiso sokuphinda uqale umkhuba wakho we-yoga. Odokotela ngokuvamile batusa amaviki ayisithupha okuthola isikhathi sokuvuselela omama abasha ngemuva kokuzalwa kwesisu nangesikhathi eside ngemuva kwesigaba saseCesarea. Uma unikezwe OK kuDokotela wakho futhi ungenalo ukuphaphazeka okukhulu, usukulungele ukwenza i- postpartum yoga . Sine uchungechunge olukhethekile lwezimo zokusiza nje ukusiza omama ukuncelisa ukulwa nokulwa namazinyo.
Kubalulekile ukuba omama abasha bazinakekele, ngakho-ke sebenzisa noma yikuphi amathuba okumele ufunde ekilasini le-yoga ngokwakho. Uma lokho akuyona inketho, amakilasi omama nabantwana be-yoga kuyindlela enhle yokuvuselela emuva futhi ahlangane nabanye abazali.
Izwi elivela
Ukukhulelwa kuyisikhathi esithakazelisayo nesikhathi esikhethekile, kodwa futhi kuyisimangaliso. I-Yoga ikusiza ukuba unikeze amathuluzi wokunciphisa futhi ujabulele isipiliyoni ngokukwamukela nokuhlonipha into enhle eyenziwa umzimba wakho. Isikhathi sokubambisana nabanye omama abalindayo kungenye inzuzo yangempela yokuthatha amakilasi okubeletha. Ngenkathi abesifazane abaningi benomlingani ekukhulelweni kwabo, lowo muntu akahambanga nezinguquko zomzimba okhona. Ukujoyina umphakathi wabesifazane abakhulelwe kuyinto enhle futhi eyigugu okufanele uyenze.
> Umthombo:
> Polis RL, Gussman D, Kuo YH. I-yoga ekukhulelweni: Ukuhlolisiswa kwezimpendulo zemizimba yabantwana nabantwana be-Fetal kuya kuma-26 Yoga Postures. I-Obstet Gynecol. 2015; 126 (6): 1237-41.