Kodi mukuyembekezera mlendo watsopano kuti afike masiku ano? Panthawiyi, mungamve kusakhazikika , kupweteka, komanso kuda nkhawa, koma mwina mukudabwa zomwe mungachite komanso zomwe sizili bwino. Yoga, yomwe idapangidwira makamaka mimba, ndi yankho labwino kwambiri. Tiyeni tikambirane za izi lero.
Kodi Yoga ya Prenatal ndi chiyani?
Mwachidule, iyi ndi njira yapadera yochitira yoga yomwe idapangidwira amayi apakati. Cholinga chachikulu apa ndi njira zoyenera zopumira komanso masewera olimbitsa thupi ofatsa komanso otambasula thupi . Palibe njira zovuta komanso zotopetsa thupi monga momwe zimakhalira mu yoga yanthawi zonse. Cholinga chachikulu ndikupangitsa thupi lanu kukhala losinthasintha, kupumula maganizo anu, ndikukonzekeretsani kubadwa komwe kukubwera.
Kuchita yoga kumeneku n'kwabwino kwambiri pa thupi lanu ndi malingaliro anu. Ndipo ubwino wake sumangokhala pa mimba yokha. Koma kumbukirani, ngati simunachitepo yoga kale, muyenera kulankhula ndi dokotala wanu ndikupeza chilolezo musanapite ku kalasi ngati iyi.
N'chifukwa chiyani muyenera kuchita yoga panthawi ya mimba?
Kuchita masewera olimbitsa thupi kwa mphindi zosachepera 30 patsiku mukakhala ndi pakati ndikwabwino kwa inu ndi mwana wanu. Simuyenera kuchita masewera olimbitsa thupi ambiri kuti muchite izi. Yoga ya mimba ndi njira yolimbitsa thupi yochepa. Ubwino wake ndi woposa momwe mungaganizire.
- Amachepetsa nkhawa ndi nkhawa: Kumva chisoni, nkhawa, ndi mantha nthawi zambiri pa nthawi ya mimba chifukwa cha kusintha kwa mahomoni. Kuyenda molunjika komanso kupuma mozama mu yoga kumachepetsa mitsempha yanu. Zimathandizanso kutulutsa mahomoni opsinjika (Cortisol) . Izi zimakupangitsani kumva bwino kwambiri.
- Zimathandiza kuti magazi aziyenda bwino: Maseŵero olimbitsa thupi ochitidwa mu yoga amathandiza kuti magazi aziyenda bwino mumtima mwanu komanso m'thupi lonse. Taganizirani izi, kuyenda bwino kwa magazi m'thupi lanu kumatanthauza kuti mwana wanu amalandira magazi okwanira okosijeni komanso michere yambiri. Izi ndizofunikira kwambiri kuti mwana wanu akule bwino.
- Kumapangitsa kubereka kukhala kosavuta: Kuyamba yoga nthawi iliyonse panthawi ya mimba kungakupatseni mphamvu zambiri kuti muthane ndi ululu ndi nkhawa zobereka. Kafukufuku wasonyezanso kuti njira zosinkhasinkha ndi masewera olimbitsa thupi opumira zimatha kuchepetsa ululu wobereka komanso mantha obwera nawo. Mwa kukumana nazo ndi chidaliro komanso kulimba mtima.Ululu umakhala wosavuta kuupirira.
- Mukhoza kupanga mabwenzi abwino komanso chithandizo: Ngati mupita ku kalasi ya yoga, mudzadziwana ndi amayi ena omwe akuyembekezera ana ngati inu. Kugawana zomwe mwakumana nazo ndikuphunzira kuchokera ku zomwe ena akumana nazo ndi mphamvu yayikulu panthawiyi. Maubwenzi amenewa amathandizanso kuthetsa mantha obereka.
Kodi mungachite bwanji yoga pazigawo zosiyanasiyana za mimba?
Pamene mimba yanu ikupita patsogolo, mungafunike kuchepetsa mphamvu ya masewera olimbitsa thupi anu. Tiyeni tiwone momwe mungachitire yoga pa gawo lililonse.
| Nyengo (Trimester) | Zinthu zoti muganizire |
|---|---|
| Trimester Yoyamba | Panthawi imeneyi, mungamve kutopa kwambiri komanso kusapeza bwino monga kusanza. Choncho, musamadzipangitse kuchita zinthu mopitirira muyeso. Chitani maseŵero a yoga pang'onopang'ono komanso mosamala . Maseŵero a yoga oyenera nthawi ino angathandizenso kuchepetsa zizindikiro monga nseru ndi kupweteka kwa msana. |
| Trimester Yachiwiri | Popeza mwana wanu wakula pang'ono, muyenera kusiya kuchita ma poses a m'mimba ndi ma twist akuthwa. Ngakhale mutachitapo yoga kale ndipo mumachita ma poses ovuta monga backbends kapena inversions, ndi bwino kusiya kuchita izi kapena kuzipangitsa kukhala zosavuta. |
| Miyezi itatu yapitayi (Trimester yachitatu) | Mungathe kumva kutopa nthawi zonse panthawiyi. Kulimba kwanu kungasokonezenso. Mukamachita yoga panthawiyi, yang'anani kwambiri machitidwe omwe amamasula thupi ndikutsegula chiuno. Gwiritsani ntchito zothandizira monga mapilo ndi mabuloko kuti muzichita machitidwe omwe ndi omasuka komanso otetezeka thupi lanu. Pewani kuwerama patsogolo. |
Onetsetsani kuti mwasamalira zinthu izi!
Kuchita masewera olimbitsa thupi panthawi ya mimba ndi njira yabwino kwambiri yokhalira ndi thanzi labwino. Koma kuchita mopitirira muyeso kungakhale kovulaza . Maseŵero ena olimbitsa thupi ndi kaimidwe ka thupi kungakhale koopsa kwa inu ndi mwana wanu.
Chofunika kwambiri ndikumvetsera thupi lanu. Ngati mukumva kusasangalala kapena kupweteka pamene mukuchita kaimidwe kena, musamadzikakamize kuchita zimenezo. M'malo mwake, chokani pa kaimidweko ndikupeza malo abwino.
Pali mitundu ingapo ya yoga ndi ma poses omwe simuyenera kuchita panthawi ya mimba:
- Yoga Yotentha: Kuchita yoga kumeneku, komwe kumachitika m'zipinda zotentha kwambiri, sikoyenera amayi apakati. Kutentha kwambiri kungayambitse mavuto omwe amakhudza kukula kwa mitsempha ya mwana ( Neural Tube Defects ) .
- Kupotoza ndi kupindika thupi lanu: Mitundu iyi ya malo ingayambitse thupi lanu kutaya mphamvu ndikuwonjezera chiopsezo chogwa.
- Malo oika mphamvu pamimba: Malo aliwonse oika mphamvu pamimba akhoza kukhala oopsa kwa mwana.
Kumbukirani, ngakhale mutakhala mukuchita masewera olimbitsa thupi kuyambira musanakhale ndi pakati, lankhulani ndi dokotala wanu musanayambe yoga ya mimba. Komanso, dziwani zizindikiro zotsatirazi mukamachita yoga. Ngati muli ndi chilichonse mwa izi, siyani kuchita masewera olimbitsa thupi nthawi yomweyo ndipo lankhulani ndi dokotala wanu. Ngati kuli kofunikira, pitani ku Dipatimenti Yothandiza Anthu Odwala Pangozi (ETU) .
- Kupweteka kwakukulu komwe kumachitika ndi kayendedwe kena.
- Kutuluka magazi m'mimba .
- Kuchepa kwa kayendedwe ka mwana m'mimba.
Uthenga Wopita Nawo Kunyumba
- Yoga ya Prenatal ndi njira yothandiza komanso yotetezeka yochitira masewera olimbitsa thupi kwa mayi wapakati komanso mwana wosabadwa.
- Izi zimachepetsa nkhawa ndi ululu wakuthupi, zimawonjezera kusinthasintha kwa thupi, komanso zimakonzekeretsa maganizo ndi thupi kuti likonzekere kubereka.
- Onetsetsani kuti mwafunsa dokotala wanu musanayambe kuchita yoga.
- Mvetserani thupi lanu mukamachita yoga. Pewani mawonekedwe aliwonse osasangalatsa, opweteka, kapena oopsa.
- Ngati muwona zizindikiro monga kupweteka kwambiri, kutuluka magazi, kapena kuchepa kwa kayendedwe ka mwana, funsani dokotala nthawi yomweyo.
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