So woretwɛn sɛ ɔhɔho foforo bɛba nnansa yi? Saa bere yi mu no, ebia wobɛte nka sɛ wo ho nyɛ wo den kakra , wo ho yɛ wo yaw, na wo ho yeraw wo, nanso ebia woresusuw nea wubetumi ayɛ ne nea ɛnyɛ papa ho. Yoga a wɔayɛ ama nyinsɛn titiriw no yɛ ano aduru kɛse. Momma yɛnka eyi ho asɛm nnɛ.
Dɛn ne Prenatal Yoga?
Sɛ yɛbɛka no tiawa a, eyi yɛ yoga adeyɛ titiriw bi a wɔayɛ ama mmea a wɔyem titiriw. Nea wɔde adwene si so wɔ ha ne ahomegye ho akwan a ɛfata ne apɔw-mu-teɛteɛ a wɔde trɛw mu brɛoo na ɛyɛ brɛoo so . Nneɛma biara nni hɔ a ɛyɛ den a ɛma nipadua no yɛ tow te sɛ yoga a wɔyɛ no daa no. Botae titiriw ne sɛ wobɛma wo nipadua no ayɛ mmerɛw, ama w’adwene adwo, na asiesie wo ama awo a ɛreba no.
Saa yoga adeyɛ yi yɛ kɛse ma wo nipadua ne w’adwene. Na ɛnyɛ nyinsɛn nkutoo na mfaso wɔ so. Nanso kae sɛ, sɛ wonyɛɛ yoga da a, akyinnye biara nni ho sɛ ɛsɛ sɛ wo ne wo duruyɛfo kasa na wunya kwan ansa na woakɔ adesua a ɛte sɛɛ.
Dɛn nti na ɛsɛ sɛ woyɛ yoga bere a wonyinsɛn no?
Anyɛ yiye koraa no, sɛ wubenya apɔw-mu-teɛteɛ simma 30 da biara wɔ nyinsɛn mu a, eye ma wo ne wo ba no. Ɛho nhia sɛ woteɛteɛ w’apɔw mu pii ansa na woanya. Nyinsɛn yoga yɛ apɔw-mu-teɛteɛ a ennya nkɛntɛnso kɛse. Mfaso a ɛwɔ so no dɔɔso sen sɛnea ebia wubesusuw.
- Ɛtew adwennwen ne dadwen so: Awerɛhow, dadwen, ne ehu ho nkate abu so wɔ nyinsɛn mu esiane nkwaadɔm mu nsakrae nti. Yoga mu kankyee a wode w’adwene si so ne sɛnea wohome kɔ akyiri no ma wo ntini ahorow no dwo. Ɛsan nso hwɛ adwennwen hormone (Cortisol) a ɛba nipadua no mu no so . Eyi ma wote nka sɛ wo ho adwo wo paa.
- Ɛma mogya no tu mpɔn: Apɔw-mu-teɛteɛ a wɔde trɛw wo ho a wɔyɛ wɔ yoga mu no ma mogya kɔ wo koma ne wo nipadua nyinaa mu. Susuw ho hwɛ, mogya a ɛkɔ wo nipadua mu yiye no kyerɛ sɛ wo ba no nya mogya a oxygen ne aduannuru pii wom yiye. Eyi ho hia na ama wo ba no nyin yiye.
- Ɛma awo yɛ mmerɛw: Yoga a wubefi ase bere biara wɔ nyinsɛn mu no betumi ama woanya nkɔso kɛse de agyina ɛyaw ne adwennwen a ɛba wɔ awo mu no ano. Nhwehwɛmu ada no adi mpo sɛ akwan horow a wɔfa so dwennwen nneɛma ho ne apɔw-mu-teɛteɛ a wɔde home betumi atew awo mu yaw ne ehu a ɛbata ho no so. Ɛdenam ahotoso ne akokoduru a wode begyina ano no soƐyaw no bɛyɛ mmerɛw sɛ wobegyina ano.
- Wubetumi anya nnamfo ne mmoa pa: Sɛ wokɔ yoga adesua a, wubehu ɛnanom afoforo a wɔrehwɛ nkokoaa te sɛ wo kwan. Wo suahu a wobɛka na woasua biribi afi afoforo suahu mu no yɛ ahoɔden kɛse wɔ saa bere yi mu. Saa ayɔnkofa ahorow yi nso boa ma wodi awo ho suro so.
Ɔkwan bɛn so na wɔyɛ yoga wɔ nyinsɛn no fã ahorow mu?
Bere a wo nyinsɛn no kɔ so no, ebia ebehia sɛ wotew w’apɔw-mu-teɛteɛ no mu den so. Momma yɛnhwɛ sɛnea wɔyɛ yoga wɔ ɔfã biara mu.
| Bere (Trimester) . | Nneɛma a ɛsɛ sɛ wususuw ho |
|---|---|
| Bosome Abiɛsa a Edi Kan | Saa bere yi mu no, ebia wobɛte ɔbrɛ ne ahotɔ kɛse nka te sɛ ɔfe. Enti, mmɔ mmɔden ntra so. Yɛ yoga poses brɛoo paa na fa ahwɛyiye yɛ . Yoga a ɛfata saa bere yi betumi ama sɛnkyerɛnne te sɛ akisikuru ne akyi yaw mpo afi hɔ. |
| Bosome Abiɛsa a Ɛto so Abien | Seesei a wo ba no ayɛ kɛse kakra no, ɛsɛ sɛ wugyae yafunu mu tebea ne ntwitwiridii a ano yɛ nnam a wobɛyɛ no koraa. Sɛ mpo woayɛ yoga pɛn na woayɛ nneɛma a ɛyɛ den te sɛ backbends anaa inversions mpo a, ɛbɛyɛ papa sɛ wubegyae yɛ anaasɛ wobɛma ayɛ mmerɛw kɛse. |
| Asram 3 a atwam (Third Trimester) . | Ebia wobɛte ɔbrɛ nka bere nyinaa wɔ saa bere yi mu. Ebia wo kari pɛ nso bɛsɛe. Sɛ woreyɛ yoga wɔ saa bere yi mu a, fa w’adwene si tebea horow a ɛma nipadua no dwo na ebue asen no so. Fa nneɛma a wɔde gyina so te sɛ pillow ne blocks di dwuma de sua tebea horow a ɛyɛ fɛ na ahobammɔ wom ma wo nipadua. Kwati sɛ wobɛdan wo ho akɔ w’anim. |
Hwɛ hu sɛ wobɛhwɛ saa nneɛma yi so!
Apɔw-mu-teɛteɛ bere a wonyinsɛn no yɛ ɔkwan pa a wobɛfa so anya apɔwmuden. Nanso sɛ wobɛyɛ no boro so a, ebetumi asɛe ade . Apɔw-mu-teɛteɛ ne gyinabea ahorow bi betumi ayɛ asiane ama wo ne wo ba no.
Nea ɛho hia paa ne sɛ wubetie wo nipadua. Sɛ wote nka sɛ wo ho nyɛ wo dɛ anaasɛ wote yaw bere a woreyɛ tebea pɔtee bi a, nhyɛ wo ho sɛ ɛnyɛ. Mmom no, san w’akyi fi saa tebea no mu na hwehwɛ baabi a wo ho bɛtɔ wo.
Yoga ne tebea horow pii wɔ hɔ a ɛnsɛ sɛ woyɛ bere a wonyinsɛn:
- Yoga a Ɛyɛ Hɔ: Yoga adeyɛ yi a wɔyɛ wɔ adan a ɛhɔ yɛ hyew kɛse mu no mfata koraa mma ɛnanom a wɔyem. Ɔhyew a ɛkɔ soro no betumi de nsɛnnennen aba a ɛka akokoaa no ntini ahorow no nyin ( Neural Tube Defects ) .
- Wo nipadua a wobɛkyinkyim no na woakotow: Saa gyinabea ahorow yi betumi ama wo nipadua no ayɛ nea ɛkari pɛ na ama asiane a ɛwɔ hɔ sɛ wobɛhwe ase no ayɛ kɛse.
- Gyinabea ahorow a ɛde nhyɛso ba yafunu no so: Gyinabea biara a ɛpia yafunu no anaasɛ ɛde nhyɛso ba no betumi apira akokoaa no.
Kae sɛ, sɛ woreyɛ apɔw-mu-teɛteɛ fi bere a worenyinsɛn mpo a, wo ne wo duruyɛfo nkasa ansa na woafi nyinsɛn yoga ase. Afei nso, hwɛ kɔkɔbɔ nsɛnkyerɛnne a edidi so yi bere a woreyɛ yoga no. Sɛ wowɔ eyinom mu bi a, gyae apɔw-mu-teɛteɛ ntɛm ara na wo ne wo duruyɛfo nkasa. Sɛ ɛho hia a, kɔ Dwumadibea a Ɛhwɛ Ntɛmntɛm So (ETU) .
- Ɛyaw a ano yɛ nnam a ɛba bere a obi keka ne ho pɔtee.
- Mogya a ɛba ɔbea no awotwaa mu .
- Akokoaa no kankyee (kankyee) a ɛso tew wɔ awotwaa no mu.
Nkrasɛm a Wɔde Kɔ Fie
- Prenatal Yoga yɛ apɔw-mu-teɛteɛ a mfaso wɔ so kɛse na ahobammɔ wom ma ɛna a onyinsɛn ne akokoaa a ɔhyɛ yafunu mu no nyinaa.
- Eyi ma adwennwen ne nipadua mu yaw so tew, ɛma nipadua no tumi yɛ nsakrae kɛse, na esiesie adwene ne nipadua no ma awo.
- Hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn ansa na woafi yoga adeyɛ biara ase.
- Tie wo nipadua bere a woreyɛ yoga no. Kwati tebea biara a ɛnyɛ dɛ, ɛyɛ yaw, anaa asiane biara.
- Sɛ wuhu sɛnkyerɛnne ahorow te sɛ ɛyaw a ano yɛ den, mogya a ɛretu, anaa akokoaa a ɔntew a, hwehwɛ aduruyɛfo afotu ntɛm ara.
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