Ngemuva kokuba unomntwana, ungase uzimisele ukuqhubeka nomkhuba wakho we-yoga. Ngemuva kwezinyanga eziyisishiyagalolunye zokuhlala ngaphandle (okubizwa nangokuthi ukhulelwe), kulungile ukuqala ukwenza izinto ezikusiza ukuxhuma kabusha nomzimba wakho.
Into ebaluleke kakhulu okumele uyikhumbule ukuthi umzimba wakho we-postpartum ungase uhluke kakhulu kunomzimba owawunayo ngaphambi kokukhulelwa. Ngokwesibonelo, mhlawumbe wayenakho ngesikhathi esisodwa.
Lokhu kungakhungathekisa, kodwa zama ukungabanjwa ekucabangeni ngazo zonke izimo ezimangalisayo owawukwazi ukuzenza. Kufanele usebenze nomzimba onayo manje, hhayi owenawo ezinyangeni ezingu-9 ezedlule. Lokhu akusho ukuthi ngeke uphinde ubuyele ezingeni lomkhuba owawunakho ngaphambili. Kuyinto nje isikhumbuzo sokuthi kuthatha isikhathi nesineke.
Ukuqapha kwe-postpartum
Odokotela ngokuvamile batusa amaviki ayisithupha okuthola isikhathi sokuvuselela omama abasha ngemuva kokubeletha kwesisu nangesikhathi eside emva kwe-cearean. Ngabe udokotela wakho noma umbelethisi uhlole i-diastasis recti (ukuhlukana kwesisu), okungathinta indlela oya ngayo ukubuyela kwakho ekusebenzeni. Lapho unikezwe i-OK kumhlinzeki wakho wezempilo futhi ungenalo ukuphuma okuphawulekayo, ungaqala ukwenza i-yoga futhi. Uma wenza i- yoga yokubeletha , cishe ufunde into noma amabili ngokulalela umzimba wakho futhi ungazicindezeli kakhulu. Nciphisa ekusebenzeni kwakho kwe-yoga, uhlale ukhumbule ukuthi ukubuyela emuva kuyindlela.
Uma uncelisa, ungase ungakhululekile ukulala amathumbu esiswini sakho lapho ubhekisa khona esifubeni sakho, njengamadolo , esifubeni, nesikhunta . Ungahlala ubuza uthisha ngolunye uhlangothi noma wenze ukufaka endaweni yakho ngesikhathi sokulandelana kwe-shalabasana ende.
Amakilasi Awenu Nezingane Zakho
Uma ususanda kuzalwa, unamathela esikhwameni, noma esifubeni uma unakekela.
Kodwa uma ungakwazi ukuhlela ukuthi omunye umuntu abukele ingane amahora ambalwa, ukuhamba ekilasini le-yoga ngokwakho kuzokukwenza ube nomhlaba omuhle. Kucishe kufane nokuthola amaholidi e-spa ukuze ukwazi ukwenza okuthile ukukhulisa umzimba wakho nomphefumulo kanye noma kabili ngesonto. Uma unenhlanhla ngokwanele ukuba ukwazi ukwenza lokhu, qiniseka ukuthi utshele uthisha ukuthi usanda kubantwana. Abafundisi be-Yoga badinga ngempela ukwazi lezi zinhlobo zezinto ukuze bakunike isipiliyoni esihle kakhulu. Uma isigaba se-solo singekho emakhadini kuwe, ungadikibali. Amakilasi omama namantombazane angase abe mnandi kakhulu, ikakhulu ngoba abasiza ekuxhumaniseni nomphakathi wamanye amama omusha.
Yoga Postpartum ekhaya
Ngezinye izikhathi ukwenza i-yoga ekhaya yisisombululo esihle kunazo zonke amamama amasha. Ukulandelana okulandelayo kuzoba izindawo ezifanele ukuqala. Zonke zifushane kakhulu, okuzosebenza kahle ngehlelo lakho. Uma uthola isikhathi esiningi, cindezela abambalwa ndawonye ukuze wenze isikhathi eside.
- Ukulandelana kwe-Yoga Ukufudumala : Ngesikhathi sokuqala uvula umthamo wakho ukuze wenze i-yoga ekhaya, ungase utholakale uqala ukubheka, ngethemba lokuthi uzokutshela ukuthi uzokwenzani ngokulandelayo. Lokhu kulandelana okufushane, okunene kuyimpendulo.
- Ukubheka amaMama Abahlengikazi : Lokhu kuklanyelwe wena kuphela! Ngisho noma udla ukudla kwebhodlela, umhlane wakho nentamo yakho zihamba kahle ekuqhubeni phambili endaweni ehamba phambili. Lezi zizathu zizosiza ngokuphelele.
- Imizuzu engama-10 Yokunciphisa Umzila Wemihla ngemihla : Lokhu kulandelana okufushane futhi okumnandi kudonsa wonke amaqembu akho amakhulu ama-muscle ngokuphumelelayo. Kuhle ukukwenza uchungechunge olufanayo lwezinto ezibukeka nsuku zonke ngoba ungabona ngokwakho ukuthuthukisa.
- Ukugeleza Ukulandelana Kwama-Classic Ukuma : Ukubuyela emuva eziyisisekelo kuyindlela enhle yokuthatha umkhuba wakho kabusha. Lokhu kulandelana okufutshane okuhambayo kwabathandi be- vinyasa .
- Umlindi Uhamba Ngokulandelana : Ubumama kunendlela yokukhupha umlutha wakho ovikelayo onamandla wokuzivikela. Yamukela ngokulandelana kwezimo.