Izinzuzo kanye nokuphikisana kwabesifazane abakhulelwe
Kusukela ngosuku lokuqala kuze kufike ekuzalweni, wonke owesifazane angenza umkhuba we-yoga kubesifazane abakhulelwe, kodwa-ke, uma kungekho ukuphikisana.
Ukuzivocavoca nokuzikhethela okhethwe ngumqeqeshi futhi kwenziwe ngaphansi kokuqondisa kwakhe, ukugcwalisa igazi nge-oksijeni, ukukhululeka ukukhathala nokubuyiselwa emuva, ukuqeda ukwephulwa kwesimiso senhliziyo, isimiso sokugaya, ngaphezu kwalokho, amakilasi anikezela ekusimeni isimo somzwelo.
Ukuncintisana kwama-yoga wokuzivocavoca kwabesifazane abakhulelwe ku-trimester yesithathu
Ukwenza i-yoga, kuyadingeka ukhethe kahle, ngokucophelela, ukuvivinya umzimba okuphephile kwabesifazane abakhulelwe. Okokuqala, kufanele kukhunjulwe ukuthi umzimba womama ozayo esikhathini esiphezulu usuvele usukhulile umthwalo, ngakho-ke udinga ukukhipha ohlwini lwama-asanas olwenziwe ngemuva kwakho, ukuguquka okujulile nokujulile kanye nokuthambekela, ungasuswa ngokuma ukuma (ngaphandle kokusekelwa). Ngemuva kwamasonto angu-30, umqeqeshi kufanele avimbele owesifazane okhulelwe ukuba enze ukuvivinya umzimba ngendlela ephikisiwe, ukuze angabhubhisi ingane. Ngokuyinhloko, i-yoga ku-trimester yesithathu kufanele ikhulise ukulungiswa kowesifazane ngokubeletha nokuthuthukisa inhlalakahle yakhe.
Nansi uhlu olubonisa ukuthi umzimba ungayenza kanjani ekupheleni kokukhulelwa ngaphandle kokufaka impilo kanye nokuphepha kwengane:
- Shavasana (kuphela ohlangothini). Ikhuthaza ukuphumula okuphelele.
- Malasana. Unomphumela omuhle ezithombeni zesisu.
- I-Wirasan. Ithinta amalunga nemigudu, ithuthukisa inhliziyo, isusa ukukhukhumeza.
- Pose of Dvipad Pitthasan. Ithuthukisa ukujikeleza kwegazi, iqinisa i-corset yemisipha.
- Buddha Konasana. Uthinta izitho zangaphakathi esiswini, kuqeda ubuhlungu nokuhlukunyezwa ngemuva nangokwakhe.
