Yoga nokuti pamuviri (1 trimester). Yoga pamba

Navanaamai pamuviri nzira yakanakisisa yokugadzirira akamirirwa kwenguva refu nguva - kusununguka, nhasi akabayira guru vakasarudzwa mapoka akasiyana. Kunyange zvakadaro, vanhu vakawanda vanosarudza kuti chinokosha yoga. Uye kunyange mumakore achangopfuura vanodavira kuti kushandisa ichi mhando nemaitiro - a mutero kuna fashoni, asi zviri kutsausa. chidobi Ancient, nekusimba inobudirira kwezviuru zvemakore. Uyewo, yoga kuvakadzi vane mimba, wongororo Chii nguva dzose chete akanaka, kubatsira kugadzirira mwana nomuviri mupfungwa. Practice, vakadzi vanogona kudzivisa perineal misodzi panguva mwana. Naizvozvo, havana kuchengetwa postpartum depression. Yoginis dzinonakidza chinzvimbo unoratidzwa chero inverted postures (postures). Izvi zvinobatsira anobvumawo mudumbu mudumbu zvakanaka.

Yoga kuvakadzi vane mimba: 1 trimester chinonyanya akakodzera tsika

Training Waiting ikaonekwa chiedza mwana pasina mubvunzo chinobatsira. Nemhaka kwavari kuwana pakufema nani, kugaya, kubviswa tsvina, kufamba kweropa. Kazhinji, yoga nokuti pamuviri (1 trimester) haambotauri varicose mutsinga, kupatira, mangwanani kurwara, nomusoro uye zvimwe zvisingafadzi zviratidzo panguva iyi yaigona nguva vakadzi. Asi, chokwadi, pane matanho okuzvidzivirira dzakawanda kuti kunofanira kuchengetwa panguva gestation.

Chii anobvumirwa muna 1 trimester?

In wokutanga trimester Zvinokurudzirwa kushandisa zvakadai unyanzvi pranayama sezvo Surya Bhedana, Chandra Bhedana uye ujjayi. Yokufungisisa tsika yakanakisisa rikashandiswa kuimba yezvisikwa inzwi Om, adzhapadzhapa-kufungisisa kana kutoita Shavasana. Yoga nidra ndiyo nzira Anyarara nenguva gestation yakanakisisa.

Very zvakabatsirawo yomukati vanoziva remangwana kana zvinofunga harmonization vakadzi yoga. Exercises kuvakadzi vane mimba yaifanira rumwe rutivi, izvozvo uchaponesa apasi dzokubereka mutsinga vaipisa. Munguva tsika, zviri chinodiwa kushandisa propsy (kusimbisa, mabhandi), uyewo anotsigira muchimiro nechigaro, iyo vachapinda zvinyoronyoro zvinodiwa mamiriro kuramba takatsiga. Dzidzisai chakanakisisa ose zuva, kunyange kana zvishoma nezvishoma, pane imwe nguva, asi kamwe chete pavhiki. Forward Bends anoteererwa zvakarurama, pasina compressing mudumbu, kuvazve yakavhomorwa.

Kuburikidza Yoga kumba, unogona kuita kutenderera rokubva asanas sezvo Janu Sirshasana, Savasana, Supta Baddha Kanasana uye Baddha Konasana pamwe zviripiko. The wokupedzisira muviri - pozi Manzwi angled - iri sezvinotevera:

Chokutanga, unofanira kutora pose Staff (Dandasanu). Pano makumbo vari compressed mumabvi uye inotsika zvakabatana. Kumira vanounzwa sezvo pedyo sezvinobvira kuti chiuno. Kana hudyu Hazvibviri kuti tikarega kuti pasi, unogona kugara mugumbeze, kana pakaitwa piro. Kukwirira kutsigirwa ngaarege kukwirira, zviri chinodiwa kuti pamabvi vaiva chiuno. Chitsitsinho akatunhidzwa, rutsoka kuzorora uye pachena inotsikwa kumusoro. Unogona kuvimba maoko pasi kuti maximize yakawanda sezvingabvira kuzivisa chipfuva uye kudhonza muviri. Panzvimbo ino anofanira kuramba maminitsi mashoma.

Hazvina zvakafanira kudzivisa zvachose pasi nzvimbo, kunyange headstand (Sirshasana), rine zvakanaka chaizvo kubatsira mumwe mukadzi ane pamuviri, kunyanya kana wanga dzaimbova kupfupfudzika. Chokwadi, kana shure kwake hakuna zvakakwana ruzivo mune zvakarurama kuurayiwa tsika yakadaro, Zvinokurudzirwa kutora jooga zvidzidzo pamwe murayiridzi ane ruzivo.

To zvakanaka kuita Shirshasana yemutemberi kuchengeta mitemo zvinotevera:

- the nomuzongoza kuramba dzitwasanuke;

- kuita zvishoma tsandanyama nesimba;

- kupinda mumamiriro kuzvivaraidza uye muviri zvizere kuziva;

- fema zvikuru.

Pashure headstand haafaniri kuramba kujairika uye hachifadzi nezvekufadza. nguva yokutanga zvinofanira kuitwa chete nokutya munhu. Panguva kutanga pavaipfuura asana angatanga pakona kana pedo rusvingo. Izvi achadzivirira pamusoro pakugumburwa. Asi kutsigira zviri nani kwete kuvimba, zvikasadaro ipapo zvichava zvakaoma kumira mumusoro wake pasina yokuisira. Pakutanga, anoratidza korona mumusoro iri akatura pasi, pane kukura ane inverted chinzvimbo, ipapo mumwe gumbo akasimudza, uye anotsvedzerera ronda wechipiri kunotevera. In Shirshasana angled pakati maoko havafaniri kupfuudza 90 °.

Iyo haina anokurudzirwa 1 trimester?

Desirably, yoga nokuti pamuviri (1 trimester) siya vakadaro compressive dumbu postures sezvo Navasana, Ardha, Dhanurasana, Bharadvadzhasana, Bhekasana, uye Shalabhasana Urdhva Mukha Shvanasana. Kana iwe pamuviri, zviri nani kubvisa zvachose akamira kunoisawo. achisvetukasvetuka anofanira kudziviswa zvavakanga kusika mutoro kumidziyo ropa uye tsandanyama. Hazvina zvakafanira kwenguva refu kuti munzvimbo kuti zvinoda voltage.

Zvechokwadi yoga kuti vakadzi vane pamuviri?

vanachiremba vakawanda, izvozvo Zvakacherechedzwa kuti tsika dzokudzidza dziri Kazhinji zvakanaka utano, uye kubva kwavari anouya ari kutarisira. Pamuviri vanamai muviri kuchinja uye zvakanaka akagadzirira chokusunungukira, panguva iyo vanogona kutora kodzero kusununguka nzvimbo.

Kugara tichiita Yoga kumba, unogona kubvisa-siyana nemarwadzo chokuita pamuviri, uyewo kuderedza marwadzo kuti achiri chipo pakarepo pashure pokuberekwa. Uchishandisa unyanzvi ichi ari mukadzi unobereka kunyaradzwa mukati, maererano sokuti, pachiyero pfungwa. Zviri nyore kuti chero kujairwa ezvinhu, kana mumuviri kana mupfungwa ezvinhu. Mweya uye muviri kusimbiswa.

Dzidziso Spiritual nouzivi zvinokubatsirai pamuviri

MuIndia, yoga kuvakadzi vane mimba, wongororo zvacho zvakanaka zvikuru, dzakakurumbira chaizvo. Umo vanamai pamuviri kupinda makirasi chaiwo mazuva okutanga mushure kudzidza kunonakidza nzvimbo yavo. The mutoro panguva yavo tsika iri shoma pane kare munyaya kwakanaka hafu yevanhu.

Asi nokuti vazhinji Indian vakadzi musha jooga - a dzose chinhu. Zuva nezuva, vakaita chiitwa kuti yakarovedzwa mhuri yake. pamusoro kudzidzisa ruzivo zvakapfuudzwa pasi kwavari vanamai, vanambuya, mukuru-vanambuya, uye nokuti havana chinhu dzakawanda kuzvipokanidza panyaya, zvinokosha kuita kuti yoga kana kwete. The vomunzvimbo ine nzwisiso yakajeka yakakodzera tsika iyi muupenyu. Pano, nokuti vakadzi mumuviri tsika yokutaura zvakadaro uchigadzirira yokusununguka - tsika emakore-kare.

Kana kutanga zvidzidzo kuvakadzi pamuviri?

Masters masayendisiti vanoti kutanga kudzidza dzinokosha asanas kunogona chero nguva, zviri zvinodiwa Chokwadi, pane imwe yapfuura rwakazara. Ipapo chichava neveruwa yoga kuti vakadzi vane pamuviri. 1 trimester, nokuda miitiro kuchaitika nyore. Pane nguva apo amai ramangwana kuuya boka nemakirasi mashomanana mavhiki mwana, uye kunyange vane nguva kuwana unyanzvi uye kuti vawane zvimwe zvabuda. Chikuru chinhu pano - hazvo kufunga zvinhu zvakadai ufanane nomuviri kugwinya uye pamuviri. Kana mukadzi ane kare aiita yoga, saka unogona zvakanaka riitwe chaiyo boka zvikuru uye yakasiyana-siyana yakatarwa kurovedza. Ita murayiridzi, kushanda pamwe contingent vanofanira gwaro, inoti chaizvo kurovedzwa ake uye unyanzvi munzvimbo iyi.

Yoga pamwe murayiridzi kana uri woga?

Munhu wose ane yavo nenzira tsika Yoga. Mumwe kutsvaka chinhu chitsva chiri jooga Studio, apo vamwe kudzidza zvakaoma asanas kumba mubhuku. Pano, kunyange zveufende kuedza kuitwa anogona kunzi pachedu tsika. Asi zvinokosha kunzwisisa kuti waachangoroora zvikuru kwakaoma kuvaka nokudzidziswa chivako zvakadaro kuti anosangana zvinodiwa muviri napo nzira.

Wandei kwakakanganisa mapfundo tsandanyama kunopa yoga. Exercises kuvakadzi vane mimba inofanira kuva kunyatsotarisirwa uye kutarisirwa. Chete kana yakarurama nzvimbo musana uye kwakakodzera kufema kudzidzira kunobatsira, zvikasadaro kunogona kukuvadza. Ndokusaka zviri usingaonekwi dzidziso nani pakutanga kutanga achitungamirirwa murayiridzi ane unyanzvi. Zvichakubatsira kuti akunde zvinetso uye kurarama pezviri mupfungwa zvinogumbura. The muuki rinopawo kuti pave kare kuedzwe uye yakavakwa yakarurama kutevedzana kutaridza nyatsoshanda asanas. Izvi zvidzidzo "mhenyu" vari tibudirire pane pokumuka miitiro pavhidhiyo kana bhuku.

Nhasi, nyore kune zvose vaifarira vanogona kunyoresa. Yoga kuvakadzi vane mimba inodzidziswa zhinji dzokugara. Musi basa revakadzi siyana mashoko gestation mukana kuongorora zvakasiyana-siyana asanas, zvakanaka simba. A murayiridzi chakanaka afuridzire vavanodzidza iri dzinonakidza nzvimbo kuwana zvakakodzera kunoguma kukura ichi inonakidza uye anobatsira mune zvokunamata uye nouzivi dzidziso. unogona kunyange kunyora kuti tenzi wacho yokubvunza kana zvichidiwa.

Kubatsira Yoga nemakirasi kumba

Asi nokukurumidza uye wakasununguka Inoziva yoga kuti vakadzi vane pamuviri (1 trimester) pamba. Panyaya iyi, amai vanepamuviri vachangoerekana haizorambi kuvimba purogiramu mukirabhu kana murayiridzi. Yogini anogona kubata asanas zvakawanda sezvo iye zvinomufadza, uye chero nguva yezuva. Unogona kuita zviitwa nenziyo, uye zvinokwanisika mune zvakakwana runyararo. Kana chinhu zvikasashanda, nguva dzose pasina kurumidza, zvakadzikama, unogona kudzokorora chaenga kuzvivako, kunyange kakati. Mugore yakavandika mamiriro kuenda zvakadzama svetuka kupinda kufema unyanzvi uye postures, nani kunzwa zvazvinoita. Asi nokuti okuzvionera mhando iyi unofanira ripen. Vamwe anouya chete mushure kakawanda vagari namazvikokota neboka, iro kubatwa zvose kuitwa, vamwe vanonzwa kuda kwavo chete pashure vaviri makore. Chero zvazvingava, pane nguva dzose tinofanira kutungamirirwa nepfungwa muviri wake, iyo, asi munhu pachake, anoziva zviri nani kupfuura munhu, hapana ruzivo nyanzvi.