Prenatal yoga ndiwo mutambo wevakadzi vane pamuviri wakajairirwa kubata pamuviri. Iwe une pamuviri, kunyanya kuterera manzwiro ako, nekutarisa kutsva kune zviri kugara mauri. Ino ndiyo nguva yakanakisa yekudzika kuyoga. Kuti urarame iyi mwedzi mipfumbamwe zvakanaka, tsvaga 9 nyore uye yakapfava yoga postures yevakadzi vane pamuviri kudzidzira kumba.

Zvakanakira yoga panguva yekuzvitakura zvakawanda:

• kudzivisa kana kubvisa kushungurudza, kurwadziwa shure, pamuviri sciatica, makumbo anorema;
• nani tsinga dzikamo: rarama zvakanaka pamuviri wako mupfungwa;
• kusimbiswa kwaamai / mwana chisungo;
• kunyorova kunyorova kwemhasuru nemajoini;
• dzivisa kurwadziwa shure nekukura kwehuremu hwemwana;
• kudzivisa gestational chirwere cheshuga;
• kufema kufema: nani oxygenation yemuviri nemwana;
• kuvandudzwa kweropa;
• kuvandudzwa kwekutenderera kwesimba mumuviri kudzinga kuneta;
• kuziva maitiro emuviri wako: kuenderana nekuchinja kwemuviri mukati memwedzi ye9 yekuzvitakura;
• kuvhura uye kuzorora kwechiuno;
• kudiridza perineum: inobatsira kufamba kwemwana uye inodzivisa episiotomy;
• yakagadziriswa uterine contractility: inoderedza marwadzo ekuputika;
• recharge nesimba panguva yekusununguka;
• gadzirira kuzvara: kudzora kufema, simba repfungwa, kurereka pelvis kuti iite kudzika kwemwana uye kuvhurwa kwemuromo wechibereko;
• zviri nani kuzviziva kubva pakuona kwenyama uye mupfungwa;
• kurumidza kudzorera mutsara uye dumbu rakadzika;
• pfuura nepabeche blues phase wakadzikama;

Unyengeri:

Kudzidzira zvinotevera prenatal yoga postures zviri nyore, tora dictaphone kubva ku smartphone yako. Verenga zvimiro zvekuisa nhungamiro paunenge uchinyoresa. Iwe unogona ipapo kudzidzira uchiteerera kune mirairo. Iwe ndiwe mudzidzisi wako.

Kuziva kwemuviri uye kuisa mukati

Iyi yoga kumira kwevakadzi vane pamuviri inowedzera vhoriyamu yechipfuva pamativi, uye inobvumira kufema pamwero wembabvu uchisimudzira muyechitatu trimester yekuzvitakura.

Rangarira kuwiriranisa kufamba nekufema. Fema chinyararire. Usamanikidza, teerera kumuviri wako.

Kutanga, tora nguva shoma yekupinda mukati ugere wakachinjika-makumbo, pachigaro kana wakarara nemanhede, kuti uzvigadzirire iyi yoga sesheni yekuzvitakura.

1. Rara nemanhede;
2. Nomuzvarirwo sunungura yako yakaderera musana kusvika pasi pane exhale. Usaedze kuitsikirira pasi, kuitira kuchengetedza macurves emuzongoza wako;
3. Mukufamba kwese, zorora mhasuru dzechiso uye sunungura mazino;
4. Zorora zvishoma nekufema kwega kwega;
5. Inhale uchitambanudza ruoko rwako rworudyi kuseri kwemusoro wako, pasina kuvhara musana wako;
6. Furidzira nemuromo, sunungura;
7. Inhale sezvaunotambanudza ruoko rwako zvakare;
8. Femera kunze, uchidzosa ruoko rwako parutivi rwako;
9. Dzokorora kutevedzana neruoko rworuboshwe;
10. Isa maoko ako padumbu rako;
11. Faranuka.

Dzidzira katatu kusvika kashanu padivi rega rega zvichienderana nekuti unonzwa sei.

Yoga kumira kwevakadzi vane pamuviri: zorora makumbo, kuvandudza kupararira kweropa.

Panguva yekufamba zorora musana wako zvakanaka, usapfure musana wako. Zvitsigire zvakasimba patsoka dzako. Batanidza mafambiro ako nekufema.

1. Rara nemusana wako, mabvi akakotama, tsoka dzakadzika pasi;
2. Inhale zvakadzika sezvaunosimudza gumbo rako rorudyi kusvika padenga, tsoka pamusoro pehudyu;
3. Furidzira nemuromo wako, uchisimudza chitsitsinho chako cherudyi kumusoro;
4. Inhale zvakadzika, chengetedza gumbo mumhepo;
5. Femera kunze, zorora gumbo rako zvinyoro-nyoro pasi, uchiri usina kutsemura musana;
6. Dzokorora negumbo rekuruboshwe;
7. Isa maoko ako padumbu rako kuti ubatane nemwana wako.

Dzidzira 3-5 nguva kune rumwe rutivi mukunonoka, kufema kwakadzika.

Kuvhurwa kwechiuno uye kushanduka kwehudyu

Kusununguka kwemaitiro emakumbo. Kuti udzivise kudhonza kumusana, tora 2 slings, 2 fitness bands, kana 2 tambo.

Usamanikidza, teerera manzwiro ako. Usavhare kufema.

1. Rara nemanhede;
2. isa machira ako kana mabhanhire erastiki pasi petsoka dzako, uye ubate magumo avo nemaoko ako. Ruoko rwerudyi rwerudyi, ruboshwe kune ruboshwe.
3. Simudza makumbo ese kumusoro, iwe uchakabata machira ako;
4. Nyatsofema,
5. Femera kunze, tambanudza makumbo ako akatambanudzwa, makumbo ari muzvipfuramabwe anodzika zvinyoro-nyoro kumativi, maoko ako anofamba kubva kune mumwe kune mumwe, maoko ako anofamba akaparadzana achitevera tsoka.
6. Inzwa kutambanudza mu adductors, uye kuzarura kwechiuno;
7. Nyatsofema,
8. Femera kunze, svina makumbo ako, kana kuakotamisa, wounza mabvi ako pachipfuva chako kuti utambanudze musana wako.
9. Mira nemaoko ako kumativi, kana maoko ako padumbu rako kuti unzwe kuita kwemwana.

Dzokorora 3-5 nguva zvichienderana nezvaunoda.

"Kukwazisa kwezuva kuduku" kuna amai-ku-va: kunozorodza, kusunungura musana, kunodzinga kuneta uye kudzorera simba.

Kutevedzana uku kunobvisa scoliosis, kyphosis uye lordosis. Iyo ine simba uye yakapfava panguva imwe chete. Kufamba kunotevera mweya. Kufemerwa / kufamba, kufema / kufamba.

1. Zviise iwe pamabvi, kukanda kwakasununguka, zvitsitsinho zvakatambanudzwa;
2. Rongedza musoro, mapfudzi, mahudyu nemabvi;
3. Tarira kumatenga;
4. Femera zvakadzama, simudza maoko ako mudenga, kwete kumashure;
5. Shandisa makumbo ako nekusunda zvishoma matako ako mberi;
6. Furidzirai pamakona ose;
7. Inhale wofemera kunze, uchitenderedza musana wako usingasundi maoko ako. Kana mwana akanyanya kuderera, tenderedza kuzasi musana zvakanaka kana uchida kukwidza. Fungidzira katsi inotambanudza;
8. Zvadaro inhale, ruramisa musoro wako, dzokera kunzvimbo yekutanga;
9. Kufuridza, huya imbwa yakatsikitsira pasi, uchizorora pamaoko ako, unza matako ako kumusoro, tambanudza maoko ako uye kumashure uchisundira pamaoko ako, endesa uremu hwemuviri kutsoka dzako;
10. Kufema muchimiro;
11. Furidzira kumativi mana;
12. Zviise pachimiro chemwana (huma pasi, zvitsitsinho pamagaro, mabvi akaparadzana, maoko ari pamativi ako, maoko akananga kutsoka. Unogona kuisa pedhi pakati pemagaro ako nemhuru dzako kana zvakanaka. kudhonza zvakanyanyisa pamusoro mabvi ako;
13. Zorora, tura befu.

Yoga kumira panguva yekuzvitakura kuita zvinyoro nyoro zvidya, matako uye perineum.

Dzidzira wakasununguka nekufema, uye unzwe kupeta uye kusunungura musana, pamwe neyekumashure masaja iyo inoteedzana inopa. Usasimudza matako ako zvakanyanya, chengetedza kuzasi kwako.

Yepamuviri yoga: iyo hafu-bhiriji pose

1. Rara nemanhede, uchizorora pamapfudzi ako, mapendekete akaderedzwa pasi, chirebvu chakapinzwa mukati;
2. Tora zvishoma kufema kwakadzika;
3. Inhale paunenge uchisimudza matako ako kubva pamuswe, uchishandisa tsoka dzako, mapendekete, uye maoko kuti utsigire. Simudza vertebrae kubva pasi rimwe nerimwe, kutanga kubva kune coccyx;
4. Exhale uchizorora vertebrae yemuzongoza wako pasi, imwe neimwe kubva kumusoro kusvika pasi, kusvika kune sacrum (iyo flat bone kumusoro kwemagadziko). Magaro anodzika.

Dzidzira kwenguva yakareba sezvaunoda zvichienderana nekuti unonzwa sei. Edza kugara 1 kusvika ku3 kufema kutenderera (inhale + exhale) kana matako asimudzwa. Nguva dzose dzokera pasi pane exhale.

Nokuda kwechimiro chekuzorora, tora nguva yekupinda munzvimbo yakagadzikana.

6 yoga postures yekuzorora panguva yekuzvitakura

1. kurara pamusana wako, mabvi akakotama, maoko ari pamativi ako;
2. wakarara nemanhede, cushion pasi pezvidya nemabvi;
3. avete nerutivi rwake munzvimbo yefetus aine piro yepamuviri pasi pedumbu rake, uye pasi pechidya chepamusoro;
4. chimiro chemwana: mabvi akaparadzana, zvitsitsinho pazvitsitsinho, maoko pamativi ako, huma yakazorora pasi kana pamakusheni;
5. Mamiriro epepa rakapetwa. Same chinzvimbo sechimiro chemwana, huma inoiswa pamapoinzi ako imwe pamusoro peimwe. Chimiro ichi chakanakira nguva yekudyidzana nemwana;
6. wakarara pamusana wako, mabvi akakotama pasi, pasi petsoka pamwe chete, makumbo akapararira se butterfly, maoko akayambuka pasi pemusoro. Ichi chimiro chinoshanda pane weti uye inodzivirira varicose tsinga. Inoita kuti kuzvara kusanyanya kurwadza nekuzorodza nekupfavisa chiuno.

Mazano mashoma ekuzorodza mukadzi ane pamuviri

• Rangarira kuzvifukidza;
• Kuvata pamusana wako, unogona kushandisa makushion pasi pechidya chimwe nechimwe uye ibvi kuti usununguke zviri nani. Pillow yenhumbu inogamuchirwa.
• Kana ukanzwa mwana wako achifamba, tora mukana wenguva ino kuti uvepo, uye unzwe kufamba kwavo kwese;
• Kana ukada kugara wakachinjika-makumbo kana pachigaro, zorora musana wako kuseri kwechigaro, kana madziro kuti udzivise kunetsana uye kuneta.

Kuzorora ndicho chinangwa muyoga. pasina kukakavara kana kukakavara. Kukakavadzana kwemuviri nepfungwa kunodzivirira hupenyu uye simba kubva kuyerera zvakasununguka. Mwana ari muchibereko anonyatsonzwa kushushikana kwako. Ane kugona uku kwekuzorora panguva imwe chete newe. Tora nguva yekuzorora zuva rega rega kuburikidza netsika ye prenatal yoga.