Iyo Yakanakisa Yoga Inomira yePMS uye Cramps

Zvemukati

• Posi Yemwana
• Anosimudzira Kumadziro
• Mhashu
• Akadzokorora Mwarikadzi Pose
• Vakagara Mberi Peta
• Squat
• Ongororo ye

Yoga ine mushonga wechisikigo wezvese zvinhu zvese, uye PMS (uye necamps dzinouya nayo!) Hazvisi izvo. Chero iwe paunotanga kunzwa kubhururuka, bhuruu, achy, kana kupwanya-uye iwe uchiziva yako kutenderera iri munzira yayo - edza izvi zvinomira kusimudzira muviri wako uye kukudzosera kuti unzwe kufara.

Posi Yemwana

Sei: Kuzorora kukuru kunotora kuunganidza simba rako

Maitirwo acho: Pfugama nemabvi zvishoma zvakapatsanuka uye unokambaira maoko kumberi. Kuchengeta maoko kwenguva refu uye pamberi pako, bvumira huma kuti igare pasi. Femera pano kwegumi kana kupfuura kufema kwakadzika.

Anosimudzira Kumadziro

Sei: Inoderedza kushushikana

Maitirwo acho: Gara nedivi pedyo nemadziro. Rara pasi kune rimwe divi, wakatarisana kure nemadziro uine bata uchiibata. Uchishandisa maoko, simudza makumbo kumadziro paunenge uchikunguruka uchienda kumashure. Rega maoko awire kudivi rako. (Michindwe inogona kutarisana nekusvinura kana kuzasi kune imwe nhanho yekumisikidza.) Femera apa kweinenge gumi kufema.

Mhashu

Sei: Massage dumbu nenhengo dzekubereka

Maitirwo acho: Rara wakatarisa pasi pasi uine zvigunwe zvikuru pamwechete. Svitsa maoko akareba kune rumwe rutivi rwako uye shandisa hombe inhale kusimudza chipfuva nemakumbo kubva pasi. Femera pano kwekufema kwakadzika kushanu.

Akadzokorora Mwarikadzi Pose

Sei: Inodzoreredza, inovhura groin

Maitiro acho: Tanga kurara nemusana. Bendisa mabvi uye isa tsoka pasi. Tora tsoka pamwe chete, mabvi akapatsanurwa, tendera maoko kuti azorodze parutivi rwako. Fema pano kweinenge gumi mweya.

Vakagara Mberi Peta

Sei: Kufungidzira, kuvhura kumashure muviri, uye kukwiza nhengo dzemukati

Maitirwo acho: Kubva panzvimbo yakagara, wedzera makumbo marefu pamberi pako uye pamwe chete. Kuchengeta mabvi akapfava, tora mweya wakadzika kuti uzvizadze nenzvimbo, uye shandisa exhale yako kusendamira mberi munzvimbo yauchangobva kugadzira. Kana uine kuzasi kwakasimba, gara pa block kana gumbeze. Tora kanomwe kufema kwakadzika pano.

Squat

Sei: Anovhura mahudyu neshure.

Maitirwo acho: Kubva pakamira, chitsitsinho-chigunwe tsoka dzakafara zvakaparadzana, achinongedza zvigunwe kunze kuitira kuti mahudyu avhurike. Tanga kupfava uye kukotamisa mabvi, uchiregedzera hudyu uchienda pasi, uchidzengerera kumusoro pane chero hurefu hunokunakira. Tora magokora mukati mehudyu, usadzvinyirira kunze, uye tora maoko pamwechete semunamato pakati pechipfuva. Edza kuchengeta musana wakareba. Femera pano kwekashanu kusvika ku10 kufema kwakadzika.

Ongororo ye