Yoga kwa amayi apakati 3 trimester

Miyezi isanu ndi iwiri yodikira mwanayo, mayi woyembekezera ayenera kukhala ndi moyo wathanzi, ngati n'kotheka kupita ku masewera, adye bwino, motero, asamalire, za thanzi la mwana wake ndi kubereka bwino. Ponena za masewera - chisankho chabwino kwa amayi apakati mu 3 trimester ndi yoga.

Ubwino ndi kutsutsana kwa amayi apakati

Kuchokera tsiku loyambirira mpaka mpaka kubadwa, mkazi aliyense akhoza kuchita yoga kwa amayi apakati, koma, ndithudi, popanda kutsutsana.

Kuchita masewera olimbitsa thupi ndi masewera omwe amasankhidwa ndi wophunzitsira ndikuchitidwa pansi pa udindo wake, kukhutiritsa magazi ndi mpweya, kuthetsa kutopa ndi kupweteka kumbuyo, kuthetsa kuphwanya mu mtima, dongosolo la kudya, kuwonjezera, magulu amathandizira kuti chikhalidwe chikhale chokhazikika.

Zovuta za mazochita a yoga kwa amayi apakati m'zaka zitatu

Kuchita yoga, nkofunika kusankha mosamala, mosamala, zovuta zolimbitsa thupi kwa amayi apakati. Choyamba, ziyenera kukumbukira kuti ziwalo za mayi wamtsogolo mzaka zapitazi zakhala zikuwonjezeka kwambiri, kotero muyenera kulekanitsa mndandanda wa asanas womwe umagwiritsidwa ntchito kumbuyo kwanu, kuthamanga kwakukulu komanso kutembenuka mtima, osatengedwera ndi kuyimirira (popanda chithandizo). Pambuyo pa masabata makumi atatu, mphunzitsi ayenera kuletsa amayi omwe ali ndi pakati kuti azichita masewero olimbitsa thupi, kuti asasokoneze mwanayo. Kwenikweni, yoga mu trimester yachitatu iyenera kuonjezera kukonzekera kwa mayi kubereka ndi kusintha moyo wake.

Pano pali mndandanda wa machitidwe omwe amai angathe kuchita kumapeto kwa mimba popanda kuika thanzi labwino ndi chitetezo cha mwana:

1. Shavasana (kumbali yokha). Kumalimbikitsa zosangalatsa zonse.
2. Malasana. Ali ndi phindu pa ziwalo za m'mimba.
3. Wirasan. Amakhudza ziwalo ndi mitsempha, amathandiza mtima, amachotsa kudzikuza.
4. Pose wa Dvipad Pitthasan. Kupititsa patsogolo kayendedwe ka magazi, kumalimbitsa mitsempha ya corset.
5. Buddha Konasana. Amayimba ziwalo zamkati m'mimba, zimathetsa ululu ndi nkhawa kumbuyo ndi m'chiuno.