Aya mashanu Mafambiro Anozorodza Yako Yakaipisisa Nguva Makore

Zvemukati

• Exercises for Cramps: Forward Bend
• Exercises for Cramps: Inotsigirwa Half-Moon
• Kudzidzira kweCramps: Musoro-ku-Knee Pose
• Kudzidzira kweCramps: Wide-Angle Mberi Bend
• Exercises for Cramps: Reclined Bound Angle Pose
• Ongororo ye

Musoro wako uri kurova, musana wako unogara uripo, unorwadza, uye zvakanyanya kupfuura zvese, chibereko chako chinonzwa senge chiri kuedza kukuuraya kubva mukati (kunakidza!). Nepo nguva yako yekurumwa ingangove ichikuudza iwe kuti ugare pasi pezvivharo zuva rese, iko kurovedza muviri, kwete kuzorora kwemubhedha, izvo zvinogona kukusimbisa iwe zvakanyanya-uye iyo yoga inonyanya kushanda mukurerutsa marwadzo ako.

"Yoga inosanganisira kufema kwakadzama, izvo zvinobatsira kubvisa zvinokonzeresa kushomeka kweoksijeni kumatishu, chimwe chezvisakiso zvikuru zvekugwinha," anodaro Suzanne Trupin, M.D, gynecologist paWomen's Health Practice muChampaign, Illinois.

Kuti ubvise zviratidzo zvako, pedza maminitsi mashanu uchishanda munzira yako kuburikidza neaya ari nyore kutambanudza uye maekisesaizi emakramendi, neruremekedzo rwaCyndi Lee, mudzidzisi weyoga uyo anopa makirasi online. (ICYMI: Unogona kudya nzira yako kuenda kumakonzo mashoma.)

Exercises for Cramps: Forward Bend

A. Mira netsoka pamwe chete uye maoko ari kumativi.

B. Sink tsoka pasi, inhale, uye tambanudzira maoko kumatenga.

C. Exhale, kuunza maoko kumativi apo iwe unonamatira mberi kubva muhudyu kuti ubate pasi. Kana iwe usingakwanise kusvika pasi, pfugama mabvi ako.

Bata kweminiti imwe.

Exercises for Cramps: Inotsigirwa Half-Moon

A. Mira neruboshwe kuruboshwe pamadziro.

B. Zvishoma nezvishoma kukotama, uchiunza minwe yeruoko rwako rweruboshwe pasi. Panguva imwecheteyo, simudza gumbo rako rerudyi kumashure kwako kuti usvetuke kukwirira.

C. Tendeukira kurudyi kuti uwedzere minwe yekurudyi kuenda kusirin'i, uchiturika chiuno chekurudyi pamusoro pekuruboshwe; isa ruoko rworuboshwe (kana kuti minwe) pasi. Chengetedza rutsoka rworudyi rwakachinjika uye kufema zvakaenzana.

Bata kwemasekondi makumi matatu. Chinja mativi; dzokorora.

(Yakabatana: Uterus Yako Inonyatso Kukura Munguva Yako Period?)

Kudzidzira kweCramps: Musoro-ku-Knee Pose

A. Gara wakatambanudza makumbo.

B. Bendisa kurudyi ibvi uye yakamisikidza tsoka mukati mekuruboshwe kumusoro chidya.

C. Inhale uye simudza maoko pamusoro.

D. Wobva waburitsa mweya wozendamira kumberi pamusoro pegumbo reruboshwe, uchizorora huma pachidya (kana piro).

Bata kwemasekonzi makumi matatu, wozofemereka kuti ugare. Chinja mativi; dzokorora.

Kudzidzira kweCramps: Wide-Angle Mberi Bend

A. Gara wakareba pasi nemakumbo akatambanudzwa zvakafara sezvinobvira (gara pamutsago mudiki kana izvi zvichinzwa kusagadzikana).

B. Inhale uye uunze maoko kumativi uye pamusoro.

C. Exhale uye pfugama mberi, uchitambanudza maoko kunze pamberi pako uye uchiisa maoko ako pasi.

D. Ramba wakapfugama achinongedzera padenga pane kumonera kwauri.

E. Uya nehuma kumeso pasi (zorora pazasi kana bhuroka kana usingakwanise kusvika).

Bata kweminiti imwe.

(Iyi miedzo yekushanduka-shanduka inogona kukukurudzira kuti utambanudze kakawanda.)

Exercises for Cramps: Reclined Bound Angle Pose

A. Gara pasi negumbeze rakamoneredzwa rakatwasuka pazasi pemusana wako mutsago pamusoro.

B. Bhendesa mabvi ako kuti uunze tsoka dzako pamwechete, uye zvishoma nezvishoma uise musana wako kumashure mugumbeze wozorora musoro wako pamutsago.

Fema zvakaenzana uye uzorore kweminiti rimwe.

.

Ongororo ye