Yesani Ma Yoga Awa Kuti Muwonjezere Chiberekero Chanu

Zamkati

• Ubwino wa yoga pakubala
• Kumalimbitsa thupi
• Kuchepetsa kupsinjika, kukhumudwa, ndi nkhawa
• Kusamala mahomoni
• Imathandizira kupanga umuna
• Kuchulukitsa kuchuluka kwa ma ART
• Chitetezo cha yoga yobereka
• Mitundu yabwino kwambiri ya yoga yokhudzana ndi chonde
• Ayenera kuyesa
• Kutsamira Bound Angle
• Pamodzi
• Wankhondo II
• Mkazi wamkazi Pose
• Puppy Pose
• Bridge Pose
• Savasana
• Kutenga
• Kusuntha: 15 Minute Yoga Flow for nkhawa

"Ingokhalani chete ndipo zichitika." Ngati mukulimbana ndi kusabereka, uwu ndi upangiri wothandiza kwambiri womwe mumamva mobwerezabwereza. Zikadakhala zosavuta, sichoncho?

Izi zati, yoga ndi ntchito yopumula. Ndipo pamenepo ali ena anafufuza maubwino okhudzana ndi yoga, kusabereka, komanso kuthekera kochita masewera olimbitsa thupi kuthandiza maanja kumasula kupsinjika kwamaganizidwe ndi kupsinjika kwakuthupi.

Umu ndi m'mene mungapezere mphotho zakuchita chizolowezi cha yoga mukamayesera kutenga pakati (TTC).

Ubwino wa yoga pakubala

Ku United States, 1 mwa mabanja 8 amakhala osabereka. Nthawi zambiri gawo limodzi mwa magawo atatu amilandu limachitika chifukwa cha vuto la kubala kwa amayi, gawo limodzi mwamagawo atatu amayambitsidwa ndi vuto lamwamuna, ndipo enawo amaphatikiza awiriwa kapena amapezeka pazifukwa zosadziwika.

Yoga imawonetsa lonjezo lina monga kusintha kwa moyo komwe kumatha kuthandiza kupititsa patsogolo kubereka mwa amuna ndi akazi.

Kumalimbitsa thupi

Kukhala ndi kulemera kowonjezera ndichinthu chomwe chimapangitsa kuti abambo ndi amai akhale osabereka. Pamodzi ndi kudya bwino, masewera olimbitsa thupi ndi gawo lofunikira pulogalamu iliyonse yochepetsa thupi.

Ngati mukungoyamba kumene kulimbitsa thupi, yoga ndi njira yofatsa yochepetsera thupi lanu kuyenda pafupipafupi. Ndipo ngakhale zovuta sizimakhoma msonkho olumikizira mafupa, mudzamvanso kutentha m'minyewa yanu ndikuwonjezeka kusinthasintha.

Kuchepetsa kupsinjika, kukhumudwa, ndi nkhawa

awonetsa kuti mpaka azimayi 40 pa 100 aliwonse omwe amalandira chithandizo cha kusabereka amakhala ndi nkhawa, kukhumudwa, kapena zonse ziwiri. (Wina amaika chiŵerengero chimenecho kukhala chokwera kwambiri, pakati pa akazi ndi amuna omwe.) Kungowuzidwa kuti “mupumule” kungakhale ndi chiyambukiro choipa ndipo kungayambitse mkhalidwe woipa wa kudziimba mlandu.

Kuphatikiza masewera olimbitsa thupi a yoga ndi kulingalira (kupumira mwakuya, mwachitsanzo) mumachitidwe anu kumatha kuthandiza kuchepa kwa ma seramu amthupi lanu, ndikupangitsanso chitetezo chamthupi kugwira ntchito.

Mu kafukufuku wina waung'ono wa 2015, anthu 55 omwe amalandira chithandizo cha kusabereka adachita yoga ndikupita kukakambirana mlungu uliwonse kwa milungu isanu ndi umodzi. Kuda nkhawa kwawo komwe kunafotokozedwa kunatsika ndi 20 peresenti.

Kusamala mahomoni

Wofufuza amaganiza kuti vuto likamayendetsedwa, mahomoni amatsatira. Thupi ndi malingaliro, mpweya ndi kulinganiza - zonse ndizolumikizana. Kuchita maseŵera a yoga pafupipafupi kumathandizira kukonza kulumikizana pakati paubongo ndi mahomoni (nkhwangwa za neuroendocrine), kutanthauza kuti mahomoni amakhala osamalitsa bwino.

Apanso, izi zimapita kwa akazi ndi abambo. Ndipo ndikulimbitsa bwino mahomoni nthawi zambiri kumabwera chilakolako chogonana komanso ntchito yobereka.

Imathandizira kupanga umuna

Kuchuluka kwa umuna pakati pa amuna padziko lonse lapansi ndizovuta kwambiri. Nthawi zambiri, kuchuluka kotsika kumatha kukhala chifukwa cha moyo kapena zinthu zachilengedwe, monga kunenepa kwambiri, kusuta, kapena kugwiritsa ntchito mankhwala. Wowonetsa kuti kuphatikiza yoga m'moyo watsiku ndi tsiku kumatha kuchepetsa nkhawa komanso nkhawa, kuwongolera magwiridwe antchito amthupi, komanso kuthandizira kupanga umuna.

Pomwe zofunikira kwambiri m'derali ndizofunikira, pamapeto pake ofufuzawo adazindikira kuti yoga imatha kukonza thanzi la abambo ndipo itha kuthandiza kupewa kubereka.

Kuchulukitsa kuchuluka kwa ma ART

Ngati mukugwiritsa ntchito IVF kapena mukuyesa njira zina zothandizira uchembere (ART), yoga ikhoza kukulitsa mwayi woti mutenge mimba. A akufotokoza kuti yoga imathandizira kulimbikitsa magwiridwe antchito komanso azikhalidwe za amuna ndi akazi.

Ofufuzawo adasanthula maphunziro 87 am'mbuyomu a mabanja omwe akuchita ma ART ndi machitidwe a yoga. Adatsimikiza kuti kupuma, kusinkhasinkha, ndi maimidwe (asanas) kumachepetsa kupsinjika, kukhumudwa, ndi nkhawa ndikuchepetsa milingo yopweteketsa - zinthu zonse zomwe zimawoneka ngati zikuwonjezera kutenga pakati.

Zokhudzana: Kuyang'ana nthawi yanu yobereka

Chitetezo cha yoga yobereka

Yoga yobereka ikhoza kukhala yotetezeka kotheratu, ngakhale mutakhala kuti mwatsopano. Chinsinsi chake ndi kuyamba pang'onopang'ono ndikukana kupita patali kwambiri. Yambirani kupuma kwanu ndi zomwe mumamva bwino. Kulowerera kwambiri pamalo osayanjanitsidwa bwino kungakuike pachiwopsezo chovulala.

Kupitirira apo, mungafune kufunsa dokotala ngati pali zifukwa zina zomwe muyenera kupewa yoga. Mwachitsanzo, funsani dokotala wanu malangizo omwe muyenera kutsatira ngati mukuchita zokopa za ovari ngati gawo la IVF. Mukamachita masewera olimbitsa thupi mwamphamvu, mutha kukhala pachiwopsezo chadzidzidzi chazachipatala chotchedwa ovarian torsion.

Ma yoga ambiri amakhala ofatsa ndipo amatha kumalizidwa ndi mayendedwe anu, koma dokotala akhoza kukufotokozerani chilichonse chachikulu chomwe muyenera kuchita ndi zomwe simuyenera kuchita.

Ndipo mungafune kudumpha yoga yotentha - osachepera mpaka mutakhala ndi pakati. Ngakhale kulibe maphunziro ambiri okhudzana ndi TTC, zikuwonetsa kuti yoga m'malo otenthedwa akhoza kukhala owopsa panthawi yapakati.

Zokhudzana: Makanema abwino kwambiri a yoga asanakwane

Mitundu yabwino kwambiri ya yoga yokhudzana ndi chonde

Yoga ndi mawu otanthauzira mitundu ingapo yamitundu. Mtundu uliwonse wa yoga amabwera motsatizana, chilengedwe, kapena cholinga. Mitundu ina ndi yoyenera kuposa ina ngati mukuyesera kutenga pakati kapena ngati mukuyamba.

Mitundu yotsatirayi ya yoga imakhala yofatsa kwambiri:

• Hatha
• Iyengar
• zobwezeretsa

Mitundu yotsatirayi ya yoga imakhala yolimba kwambiri:

• Bikram (kapena yoga yotentha, ambiri)
• Ashtanga
• Vinyasa

Mungafune kuyamba ndi mitundu yofatsa kwambiri poyesera kutenga pakati. Ngati mwakhala mukuchita mtundu wamphamvu wa yoga kwazaka zambiri, funsani aphunzitsi anu komanso adotolo anu kuti akuwongolereni momwe mungachitire.

Zokhudzana: Kalozera wathunthu wamitundu yosiyanasiyana ya yoga

Ayenera kuyesa

Kristen Feig, mlangizi wa yoga wochokera ku Boston, amagawana kuti yoga zotsatirazi ndizoyenera komanso zotetezeka kuti maanja azichita pamene akuyesera kutenga pakati.

Kutsamira Bound Angle

Chojambulachi chimadziwikanso kuti Supta Baddha Konasana. Malinga ndi a Feig, "amathandizira kuthana ndi nkhawa m'chiuno mwathu momwe nthawi zambiri azimayi amakhala ndi nkhawa komanso kupsinjika."

Momwe mungakwaniritsire:

1. Yambani izi kumbuyo kwanu ndikutambasula miyendo yanu patsogolo panu ndi mikono yanu pambali panu, zikhatho.
2. Pindani mawondo anu onse panja ndikubweretsa mapazi anu pamodzi.
3. Khazikani mtima pansi poyeserera ndipo ngati simungathe kugwaditsa pansi ganizirani zothandizila ntchafu zanu zakunja ndimatumba kapena matawulo / zofunda.
4. Khalani pano mu mphindi 1 ngati ndi nthawi yanu yoyamba - ndipo musaiwale kupitiliza kupuma. Yesetsani kupumula motere kwa mphindi 5 mpaka 10.

Pamodzi

The Shoulderstand posintha komwe "kumawonjezera magazi kutuluka m'chiuno ndi mumtima," akutero Feig. Zimathandizanso kuchepetsa chithokomiro ndikuchepetsa nkhawa komanso nkhawa. ” Ndipo simuyenera kuchita izi posagwirizana - yesani ndi miyendo yanu khoma.

Momwe mungakwaniritsire:

1. Yambani ndi gawo lalifupi la mphasa yanu kukhoma. Matako anu ayenera kupumula kukhoma ndi mapazi anu akuloza mlengalenga. Thupi lanu lakumtunda liyenera kupumula zolimba pamphasa. (Mungasankhe kuyika bulangeti lopinda m'mapewa anu kuti muchotse khosi lanu.)
2. Bwerani mawondo anu ndikubweretsa mikono yanu m'mbali mwanu kuti zigongono zanu zizikhala mbali ya 90-degree.
3. Yendetsani phazi lanu pamwamba pakhoma mukamagwiritsa ntchito thupi lanu lakumwamba kuti likweze maziko anu, kenako ndikupeza malo oyimilira paphewa mikono yanu ikuthandizira kumbuyo kwanu.
4. Mutha kuyimitsa miyendo yanu, kutambasula, kapena pamapeto pake kuwalola kupachika momasuka pamwamba pa thupi lanu.
5. Khalani muyiyiyi kwa mphindi imodzi, kugwira ntchito mpaka mphindi 5 mpaka 20.

Wankhondo II

Kulimba mtima kumeneku "kumalimbitsa mphamvu m'chiuno / ntchafu / m'mimba," akutero Feig. Ndipo koposa zonse, zimathandiza "kutulutsa mphamvu zopanda mphamvu m'chiuno."

Momwe mungakwaniritsire:

1. Imani ndi mapazi anu pakati pa 3 ndi 4 ndikutambasula manja anu mbali zonse - mitengo ya kanjedza ikuyang'ana pansi - yofanana ndi pansi.
2. Tembenuzani phazi lanu lakumanzere kupita kumanzere madigiri 90 ndikutembenuzira phazi lanu lamanja pang'ono mkati, onetsetsani kuti zidendene zanu sizikuyenda.
3. Pindani bondo lanu lakumanzere kuti khungu lanu likhale loyang'ana pansi (musalole kuti liziyenda kupitirira bondo lanu) ndikupangitsa kuti thupi lanu lisalowerere ndale ndi manja anu.
4. Khalani pamalo amenewa kwa masekondi 30 mpaka mphindi yonse. Kenako bwerezani mbali inayo.

Mkazi wamkazi Pose

Feig akufotokoza kuti "mofanana ndi Wankhondo Wachiwiri, malowa amatulutsa kumangirira m'chiuno ndikutsegula likulu la mtima."

1. Imani ndi mapazi anu kutali ngati momwe mudachitira ndi Warrior II. Tembenuzani mapazi onse pang'ono molunjika kumene mukuyang'ana.
2. Bwerani mawondo anu pamalo okwerera ndi mawondo anu ngodya ya 90 degree.
3. Kwezani manja anu mbali zonse ziwiri za thupi lanu moyandikana ndikugwada pansi - komanso pamadigiri 90 - kuti manja anu aloze kumwamba. Kapenanso, mutha kupumitsa manja anu pang'onopang'ono pa khosi lanu.
4. Khalani pamalo amenewa kwa masekondi 30 mpaka mphindi yonse.

Puppy Pose

"Anthu ambiri amakhala ndi mavuto m'mapewa awo," akutero Feig. Puppy Pose ndi kuphatikiza pakati pa Child's Pose ndi Galu Woyang'ana Pansi. Udindowu umathandiza "kutsegula mapewa ndikutulutsa nkhawa. Imatsitsimutsanso m'chiuno ndipo imafikitsa chiuno pamtima kuti magazi aziyenda bwino mthupi lonse. ”

1. Yambani pazinayi zonse, onetsetsani kuti m'chiuno mwanu muli owongoka pamwamba pamaondo anu ndipo mapewa anu ali owongoka pamwamba pamanja anu kuti agwirizane bwino.
2. Pindani zala zanu pansi mukamabweretsa manja anu mainchesi angapo patsogolo panu.
3. Kenako kanikizani manja anu pansi kwinaku mukusunthira matako anu pang'ono kumakolo anu.
4. Pumulani pamphumi panu pansi kapena bulangeti / thaulo kuti mutonthozedwe.
5. Khalani pamalo amenewa pakati pa masekondi 30 ndi mphindi yonse.

Bridge Pose

Zingamveke zoseketsa poyamba, koma mlatho uli "umatsegula mtima ndi chiuno," akutero Feig. Imatulutsanso mavuto m'mimba ndipo imalimbitsa minyewa yothandizira mchiuno. ” Simungathe kuchita mlatho wathunthu? Yesani mlatho wothandizidwa.

1. Gona kumbuyo kwako miyendo yako itatambasulidwa ndi manja ako pambali pako.
2. Kenako ikani mawondo anu m'mwamba, ndikubweretsa zidendene zanu pafupi ndi matako anu.
3. Kwezani m'chiuno mwanu kumwamba, ndikudina m'mapazi ndi m'manja. Ntchafu zanu ndi mapazi anu zizifanana ndipo ntchafu zanu ziziyeneranso kufanana ndi nthaka.
4. Ngati mungafune kuthandizidwa, ikani cholembera, chokulunga chovala / chopukutira, kapena pilo yaying'ono pansi pa sacrum yanu.
5. Pewani mapewa anu palimodzi ndikukweza sternum yanu kumaso.
6. Khalani pamalo amenewa pakati pa masekondi 30 mpaka mphindi yonse.

Savasana

Ndipo musadumphe kusinkhasinkha komaliza muzochita zanu. Feig amagawana kuti Savasana "amathandiza kuchepetsa nkhawa komanso kuchepetsa nkhawa." Kupitilira apo, "imakhazikitsanso thupi ndi malingaliro ndikuwonjezera thanzi la m'maganizo."

1. Gona chagada kumbuyo kwanu mutatambasula miyendo yanu ndikutambasula manja anu, zikhatho mmwamba. Mutha kuwonjezera zofunda zokutidwa zokuthandizani pansi pa mawondo anu kapena kulikonse komwe akumva kukhala omasuka.
2. Khazikani mtima pansi pamalowo ndikuyang'ana kupuma kwanu. Yesetsani momwe mungathere kuti musalole kuti malingaliro anu azingoyendayenda ndi nkhawa kapena maudindo. Ndipo yesetsani kumasula mavuto mukawona kuti mwakhazikika mdera lililonse.
3. Khalani pamalo amenewa kwa mphindi 5. Gwiritsani ntchito mphindi 30 ndi nthawi.
4. Kapenanso, mutha kusinkhasinkha pansi kuti mutseke zomwe mukuchita.

Kutenga

Ngati mwatsopano ku yoga kapena mukufuna malangizo pa malo enaake, funsani mlangizi wakwanuko, lingalirani zosaka pa YouTube poyambira makanema a yoga, kapena pezani kalasi pa intaneti.

Chilichonse chomwe mungasankhe, kumbukirani kupuma. Ngakhale "kungosangalala" sikungangobweretsa mwana wakhanda, zomwe mumaphunzira ku yoga zitha kulimbikitsa thanzi m'malo ambiri m'moyo wanu.

Kusuntha: 15 Minute Yoga Flow for nkhawa