Kodwa kungalindelekile ukuthi kungase kuzwakale, i- trimester yesibili ifanele ukunyakaza okusebenzayo kakhulu kunokuqala. Ngenyanga yesine owesifazane ujwayele isikhundla sakhe, injabulo iyalandelwa, isizinda se-hormonal sijwayelekile. Kwabesifazane abakhulelwe ku-trimester yesibili, i-yoga kufanele ihambe ngaphezu kwemingcele yokuzivocavoca okuphefumula, ukuze phakathi nezinyanga ezisele kunconywa ukuthuthukisa ukuhamba kwamalungu e-future parturient.
Amakilasi e-Yoga yabesifazane abakhulelwe angaba insindiso yabesifazane ngempela. I-Yoga izokwenza ukuthi ukuphefumula kungapheli, ukuvuvukala, ukuqinisa imisipha kanye nokwelula imigqa, kuzothengisa ngamandla. Ngandlela-thile, labo abavele benolwazi lokuzivocavoca noma i-yoga abesifazane besifazane abakhulelwe bayazi ukuthi kule ndawo, ukuvivinya umzimba akukhathali, kodwa ngokuphambene nalokho, kunamandla.
I-best phambi kwe-yoga yabesifazane abakhulelwe "yikati". Izihluthulelo zesinqe, ukuthuthukiswa komgogodla, okumele kulungiswe umthwalo okhulayo - yilokho okudingayo okwamanje.
Ungazami ukusebenzisa imishanguzo ye-yoga yabesifazane abakhulelwe njengokuzivocavoca okushisa. Ngeviki le-13, inzuzo yesisindo ivuliwe futhi abesifazane abaningi, ngaphandle komkhuba, bazama ukuziqeqesha ukuze baqede isisindo. Khumbula: kulesi sikhundla kufanele usebenze kuphela ngokukhululekile, empilweni enhle, futhi kungenjalo, ungabheki ngingeke ngikwazi.
Ukuzivocavoca
- Ukuma - i-posture isolulwe, i-pelvis isuke phambili, izintambo zihlanjululwe, izandla, ikhanda nesifuba ziphendukele ngakwesokudla. Siphindela izandla, izintende ndawonye. Yenza ukujika okulungile, welule isandla futhi uphakamise. Vula inhalation, uphakamise esifubeni, phakathi nendawo esibuyela ekuphumuleni.
- Umgogodla welulekile, i-pelvic isondliwe phambili, isikhumba sesifuba sikhuliswa ukungafihli. Siphakamisa isandla nxazonke, sibheka izintende zezandla zethu phezulu nangaphansi - isandla sokunene sibheka esibhakabhakeni, isandla sesobunxele - singene emhlabathini, bese sijika ikhanda futhi sishintshe izandla. Kulesi sikhundla, welula izingalo ezihlangothini, iminwe ebanzi ngangokunokwenzeka, ujikeleze amalunga ehlombe.
- I-traction lateral - eyelulwa yi-spine, izintambo ziqinisiwe. Sikhothamela ngakwesokudla, sinciphisa isandla sokunene ngangokunokwenzeka emlenzeni, futhi sikhulise ikhamela lesokunxele ekam. I-exhalation iphakathi, i-inhalation iyingxabano.
- Sula imisipha emikhulu ye-pectoral - lokhu kuzomele uthathe isandla sakho uhlobo oluthile lokusekela. Susa umzimba kude nokusekela kwethu, phambili kwekhanda, isifuba siphakeme. Siphefumula isisu. Sishintsha isandla bese siphinda umsebenzi.
- Imigqa ibanzi, izinyawo zangaphandle ngaphansi kwe-45⁰, inhale, lapho siphumule sisuke sishaya ngakwesokudla. Sisusa isifuba emuva, isidumbu sibheke phambili - senza ukugibela.
- Ukuwa kungumlenze wesokudla phambili, ngakwesokunxele emadolweni. Cindezela izintambo bese ukondla isikhumba se-pelvis - welula ngemuva kwethanga. Ukunciphisa esikwenzayo ekuphumuleni.
- Faka izintende phansi phansi, uphumule phansi unyawo lwakho phansi, ulikhiphe bese ulubamba ngomunwe wakho.
- Yenza umsebenzi wokuzivocavoca. 6 no-7 emlenzeni wesibili.
- Imilenze ibanzi kunamahlombe, sivula izithamela ngakwesobunxele, siqondisa i-pelvis phakathi nendawo, sinciphisa izinyawo, sithatha amahlombe emuva nangaphansi. Siphakamisa isundu bese sisuka esikhwameni, siphakamisa isifuba. Selulela isandla sokunene phezulu, sisusa i-elbow ngekhanda. Siphenduka kwesinye isiqondiso.
- Ukugxila okukhulu - ngezintende zezandla sihlanganisa iziqhwa ngaphakathi, emuva emthambekeni ngisho, ungaphenduli. Imilenze "kancane kancane," sihamba phambili esifuba. I-slope efanayo ifaneleka ukwenza udonga noma ukusekelwa.
- Izinyawo ziyi-width width, ngaphandle, izandla ndawonye, izintende zixhunyiwe. Siyaguqa, siguqa ngamadolo, sidonsa isikhumba, siqhubekele umzimba phambili.
- Kusukela ngaphambi kwangaphambili, ukuhlangana phakathi kwezinyawo, uma kunokwenzeka, izinyawo zifana, izingxenyana ziboshwa ngaphakathi ngaphakathi. Sivula isifuba, sithatha indawo ekhululekile.
- Sifaka imilenze ngesiTurkey, sithembele phambili sihlezi, izintambo zibeka ngokubanzi ngangokunokwenzeka. Ekuphumuleni kwethu sibheke phambili, izandla zihlala phansi. Sishintsha isikhundla semilenze bese siphinda umthamo.
- Ukuphakamisa isikhumba futhi usebenzise uKegel - ubeke phansi, izandla emzimbeni, izinyawo ngobubanzi bamahlombe. Senza isiphakamiso sekhanda, izintambo ngenkathi sicindezela ngaphansi kwakhe. Ngemuva kwezinyanga eziyisithupha zokukhulelwa, lo msebenzi ungenziwa kuzo zonke ezine (uma ulele ngemuva ungakhululekile) - sithatha indawo yokuphakamisa "ikati" lesikhumba. Sima kuwo wonke ama-fours, sizungeza iminyango yethu ekuphusheni futhi sigoba ekuphumuleni.