Yu de wet fɔ mek nyu gɔst kam dɛn tɛm ya? Dis tɛm ya, yu kin fil smɔl smɔl , yu kin fil pen, ɛn wɔri, bɔt yu kin de wɔnda wetin yu go ebul fɔ du ɛn wetin nɔ fayn. Yoga, we dɛn mek spɛshal fɔ bɛlɛ, na fayn sɔlv. Lɛ wi tɔk bɔt dis tide.
Wetin na Prenatal Yoga?
Fɔ tɔk am simpul wan, dis na spɛshal yoga we dɛn mek fɔ uman dɛn we gɛt bɛlɛ. Di tin we dɛn de pe atɛnshɔn pan ya na fɔ tek di rayt we fɔ blo ɛn fɔ du ɛksɛsayz fɔ strɛch saful saful wan . No difrɛn we dɛn nɔ de we nɔ izi fɔ du, we de mek pɔsin in bɔdi tas lɛk aw dɛn kin du yoga ɔltɛm. Di men gol na fɔ mek yu bɔdi ebul fɔ chenj, rilaks yu maynd, ɛn rɛdi yu fɔ di bɔn we gɛt fɔ kam.
Dis yoga praktis na fayn tin fɔ yu bɔdi ɛn maynd. Ɛn di bɛnifit dɛn nɔto jɔs we uman gɛt bɛlɛ. Bɔt mɛmba se if yu nɔ ɛva du yoga bifo, yu fɔ rili tɔk to yu dɔktɔ ɛn gɛt rayt bifo yu tek klas lɛk dis.
Wetin mek yu fɔ du yoga we yu gɛt bɛlɛ?
Fɔ gɛt at le 30 minit fɔ du bɔdi wok ɛvride we yu gɛt bɛlɛ, i fayn fɔ yu ɛn yu pikin. Yu nɔ nid fɔ du bɔku ɛksesaiz fɔ mek yu gɛt am. Yoga we yu gɛt bɛlɛ na we fɔ ɛksesaiz we nɔ de ambɔg yu. Di bɛnifit dɛn pas aw yu go tink.
- I de ridyus strɛs ɛn wɔri: Fɔ fil bad, wɔri, ɛn fred kin apin we uman gɛt bɛlɛ bikɔs ɔf di chenj we di ɔmon de chenj. Di muvmɛnt dɛn we yu de fos ɛn di dip we aw yu de blo we yoga de mek yu nervɔs sistɛm kol. I de kɔntrol bak di we aw di ɔmon we de mek pɔsin strɛs (Cortisol) de kɔmɔt . Dis kin mek yu fil rili rilaks.
- I de mek di blɔd go fayn: Di ɛksesaiz dɛn we dɛn kin du fɔ strɛch we yu de du yoga, i kin mek blɔd go na yu at ɛn ɔlsay na yu bɔdi. Tink bɔt am, gud blɔd we de go na yu bɔdi min se yu pikin go gɛt gud blɔd we gɛt ɔksijɛn ɛn we gɛt bɔku tin fɔ it. Dis impɔtant fɔ mek yu pikin gɛt wɛlbɔdi.
- I de mek i izi fɔ bɔn pikin: We yu bigin fɔ du yoga ɛnitɛm we yu gɛt bɛlɛ, dat kin mek yu gɛt bɔku prɔblɛm fɔ bia wit di pen ɛn strɛs we yu kin gɛt we yu bɔn pikin. Risach dɔn ivin sho se di we aw pɔsin de tink gud wan ɛn we i de du ɛksɛsayz fɔ blo kin mek i nɔ gɛt pen we i de bɔn ɛn di fred we i kin gɛt we i de bɔn. Na bay we yu de fes am wit kɔnfidɛns ɛn mayndDi pen kin izi fɔ bia.
- Yu kin bil gud padi ɛn sɔpɔt: If yu go na yoga klas, yu go no ɔda mama dɛn we de bɔn pikin lɛk yu. Fɔ sheb yu ɛkspiriɛns ɛn lan frɔm ɔda pipul dɛn ɛkspiriɛns na big trɛnk insay dis tɛm. Dɛn soshal kɔnekshɔn ya kin ɛp bak fɔ mek pɔsin nɔ fred fɔ bɔn pikin.
Aw fɔ du yoga na difrɛn stej dɛn we uman gɛt bɛlɛ?
As yu bɛlɛ de go bifo, yu go nid fɔ ridyus di kayn we aw yu de wok. Lɛ wi tek wan luk pan aw fɔ du yoga fɔ ɛni stej.
| Di tɛm (Trimɛsta) . | Tin dɛn we wi fɔ tink bɔt |
|---|---|
| Fɔs Trimɛst | Dis tɛm ya, yu kin fil taya pasmak ɛn nɔr kin fil fayn lɛk fɔ vɔmit. So, nɔ tray tranga wan pasmak. Du yoga pozishɔn dɛn rili slo ɛn tek tɛm . Yoga we fit fɔ dis tɛm kin ivin pul di sayn dɛm lɛk nɔs ɛn bak pen. |
| Sɛkɔn Trimɛst | Naw we yu pikin dɔn big smɔl, yu fɔ stɔp fɔ du bɛlɛ poz ɛn shap twist kpatakpata. Ivin if yu dɔn du yoga bifo ɛn yu dɔn praktis difrɛn pozishɔn dɛn lɛk bakbɛnd ɔ invashɔn, i bɛtɛ fɔ lɛ yu stɔp fɔ du dɛn ɔ mek dɛn simpul pasmak. |
| Las 3 mɔnt (Tɔd Trimɛst) . | Yu kin fil taya ɔltɛm insay dis tɛm. Yu balans kin pwɛl bak. We yu de praktis yoga insay dis tɛm, pe atɛnshɔn pan di we aw yu de tinap we go mek yu bɔdi rilaks ɛn opin di hip eria. Yuz sɔpɔt lɛk pilo ɛn blɔk fɔ praktis pozishɔn dɛn we kɔmfyut ɛn sef fɔ yu bɔdi. Nɔ ledɔm bifo. |
Mek shɔ se yu tek kia ɔf dɛn tin ya!
We yu de du ɛksɛsayz we yu gɛt bɛlɛ, na fayn we fɔ mek yu gɛt wɛlbɔdi. Bɔt if yu du am pasmak, dat kin ambɔg yu . Sɔm ɛksɛsayz ɛn aw fɔ tinap kin denja fɔ yu ɛn yu pikin.
Di tin we impɔtant pas ɔl na fɔ lisin to yu bɔdi. If yu fil bad ɔ yu de fil pen we yu de du wan patikyula pozishɔn, nɔ fos yusɛf fɔ du am. Bifo dat, step bak frɔm da pozishɔn de ɛn fɛn fayn pozishɔn.
Bɔku kayn yoga ɛn pozishɔn dɛn de we yu nɔ fɔ du we yu gɛt bɛlɛ:
- Hot Yoga: Dis yoga praktis we dɛn kin du na rum dɛn we hot pasmak, nɔ fayn atɔl fɔ mama dɛn we gɛt bɛlɛ. di hכy tεmprachכ kin mek kכmplikεshכn dεm we de afekt di divεlכpmεnt fכ di pikin in nεv sεstem ( Neural Tube Defects ) .
- Twist ɛn bɛn yu bɔdi: Dɛn kayn pozishɔn ya kin mek yu bɔdi nɔ balans ɛn i kin mek yu gɛt mɔ chans fɔ fɔdɔm.
- di posishכn dεm we de put prεshכn pan di bכdi: εni posishכn we de push כ put prεshכn pan di bכdi kin bכn di pikin.
Mɛmba se ivin if yu dɔn de du ɛksɛsayz frɔm bifo yu gɛt bɛlɛ, tɔk to yu dɔktɔ bifo yu bigin fɔ du yoga fɔ bɛlɛ. Dɔn bak, na fɔ no dɛn sayn dɛn ya we de sho se yu de wɔn yu we yu de du yoga. If yu gɛt ɛni wan pan dɛn tin ya, stɔp fɔ du ɛksɛsayz wantɛm wantɛm ɛn tɔk to yu dɔktɔ. If nid de, go na di Imejɛnsi Dipatmɛnt (ETU) .
- Shap pen we kin apin wit wan patikyula muvmɛnt.
- Blɔd we de kɔmɔt na di vagina .
- di pikin in muvmεnt dεm (muvmεnt dεm) we de dכn na di bεlε.
Mɛsej we dɛn kin kɛr go na os
- Prenatal Yoga na wan we we rili bɛnifit ɛn sef fɔ du ɛksɛsayz fɔ di mama we gɛt bɛlɛ ɛn di pikin we nɔ bɔn yet.
- Dis kin mek di bɔdi nɔ strɛs ɛn di pen we pɔsin kin gɛt na in bɔdi, i kin mek di bɔdi ebul fɔ chenj, ɛn i kin mek di maynd ɛn bɔdi rɛdi fɔ bɔn pikin.
- Mek shɔ se yu go to yu dɔktɔ bifo yu bigin ɛni yoga.
- Lisin to yu bɔdi we yu de du yoga. Nɔ du ɛnitin we nɔ fayn, we de mek yu fil pen, ɔ we de mek yu denja.
- If yu notis sɔm sayn dɛn lɛk shap pen, blɔd, ɔ we di pikin nɔ de muv igen, go to dɔktɔ wantɛm wantɛm.
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