Edza Aya Yoga Poses Kuti Uwedzere Kubereka Kwako

Zvemukati

• Zvakanakira iyo yoga yekubereka
• Inosimbisa muviri
• Inorerutsa kushushikana, kushushikana, uye kusagadzikana
• Kuyera mahormone
• Inotsigira kugadzirwa kwembeu
• Inowedzera kubudirira kweART
• Kuchengetedzwa kweiyo yoga yekubereka
• Mhando dzakanakisa dzeyoga yekubereka
• Anofunga kuedza
• Kutsamira Bound Angle
• Vanofanira kumira
• Murwi II
• Mwarikadzi Pose
• Puppy Pose
• Bridge Pose
• Savasana
• Kutora
• Pfungwa Dzinofamba: 15 Minute Yoga Kuyerera Kwekufunganya

"Chimbozorora uye zvichaitika." Kana iwe uri kusangana nekushaya mbereko, iri izano risinganyanyo kubatsira raunonzwa nguva nenguva. Dai zvaingova nyore chete, handiti?

Izvo zvakati, yoga ndizvo chiitiko chekuzorora. Neapo vari kumwe kutsvagurudzwa mabhenefiti maererano neyoga, kushaya mbereko, uye iko kugona kwekurovedza muviri kubatsira vakaroorana kusunungura kusagadzikana kwepfungwa uye kushushikana kwemuviri.

Heano maitiro aunogona kukohwa mibairo yeyakajairwa yoga tsika uchiyedza kubata pamuviri (TTC).

Zvakanakira iyo yoga yekubereka

MuUnited States, mumwe muvaroorani vasere anoshaya mbereko. Kazhinji kutaura nezve chetatu chezviitiko zvakakonzerwa nenyaya yevakadzi yekubereka, chimwe chetatu chinokonzerwa nenyaya yechirume, uye mamwe ese ari combo yeaya maviri kana anoitika nezvikonzero zvisingazivikanwe.

Yoga inoratidza kuvimbisa senge shanduko yemararamiro iyo inogona kubatsira kusimudzira kubereka kwakanaka mune vese varume nevakadzi.

Inosimbisa muviri

Kuwedzera huremu chinhu chekushaya mbereko muvarume nevakadzi. Pamwe pamwe nekudya zvine hutano, kurovedza muviri chikamu chakakosha chechero chirongwa chekudzora uremu.

Kana iwe uchingotanga nekurovedza muviri, iyo yoga inzira yakapfava yekurerutsa muviri wako mukuwedzera kufamba. Uye nepo zvibodzwa zvisingaiti mutero majoini, iwe unonzwa chaizvo kupisa mumhasuru dzako uye nekuwedzera kuchinjika.

Inorerutsa kushushikana, kushushikana, uye kusagadzikana

vakaratidza kuti kusvika pamakumi mana muzana evakadzi vari kurapwa kurapwa kwekushaya mbereko vanobata imwe nhanho yekuzvidya mwoyo, kushushikana, kana zvese zviri zviviri. (Mumwe anoisa icho chikamu chakatokwirira, pakati pevakadzi nevarume.) Kungoudzwa kuti "zorora" kunogona kukanganisa uye kunotungamira kune yakashata yekuzvipa mhosva.

Kupinza iyo yoga uye maitiro ekufunga (kufema kwakadzika, semuenzaniso) mune yako tsika kunogona kubatsira kudzikisa maseru emuviri wako enetsekana uyezve, kunatsiridza immune system basa.

Mune imwe diki 2015 yekudzidza, vanhu makumi mashanu nevashanu vari kurapwa kushaya mbereko vakaita yoga uye vakapinda muboka rekukurukura vhiki nevhiki kwemavhiki matanhatu. Kushushikana kwavo-kwakatsanangurwa kwakadzikira ne20 muzana.

Kuyera mahormone

A inoongorora iyo pfungwa yekuti kana kushushikana kuchidzorwa, mahormone anotevera. Muviri nepfungwa, kufema uye kuenzanisa - zvese zvakabatana. Kugara uchirovedza yoga kunogona kubatsira kuvandudza kudyidzana pakati pehuropi nemahomoni (neuroendocrine axes), zvichireva kuti mahormone ari nani akaenzana zvakakwana.

Zvekare, izvi zvinoenda kune vese vakadzi nevarume. Uye neiyo iri nani hosi muyero kazhinji kunouya chishuwo chepabonde uye basa rekubereka.

Inotsigira kugadzirwa kwembeu

Hunyoro hwembeu yehurume muvarume pasirese pasirese iri kuwedzera nyaya. Muzviitiko zvakawanda, iyo yakaderera kuverenga inogona kuverengerwa kune mararamiro kana ezvakatipoteredza zvinhu, sekuve nekufutisa, kusvuta, kana kuratidzwa kumakemikari. A yakaratidza kuti kuisa iyo yoga muhupenyu hwezuva nezuva kunogona kubatsira kudzikisira kushushikana uye kushushikana, kutonga muviri mashandiro, uye kutsigira kugadzirwa kwemurume.

Nepo zvakanyanya kutariswa munzvimbo ino zvichidikanwa, ivo vaongorori vakapedzisa kuti iyo yoga inogona kuvandudza hutano hwevanhurume uye inogona kubatsira kudzivirira kushaya mbereko.

Inowedzera kubudirira kweART

Kana iwe parizvino uri kuita IVF kana kuyedza imwe yekubatsira tekinoroji yekubereka (ART), iyo yoga inogona kuwedzera mikana yekuti iwe uchave nepamuviri. A anotsanangura kuti iyo yoga inobatsira kusimudzira ese evarume nevakadzi echimiro ehupenyu uye epfungwa.

Vatsvaguriri vakaongorora 87 dzapfuura zvidzidzo zvevaroorani vari kuita ART uye yoga tsika. Vakafunga kuti kufema, kufungisisa, uye kumira (asanas) kunogona kudzikamisa kushushikana, kushushikana, uye kushushikana uye kudzikisira marwadzo - zvese zvinhu zvinoita kunge zvinoita kuwana nhumbu zvakanyanya.

Inoenderana: Kutarisa yako yekubereka nguva

Kuchengetedzwa kweiyo yoga yekubereka

Yoga yekubereka inogona kuchengetedzeka zvachose, kunyangwe iwe uri mutsva muchiitiko. Chinokosha kutanga kunonoka uye kuramba kuenda kure zvakanyanya mukuita. Tarisa panzvimbo pako kufema uye izvo zvinonzwa kugadzikana. Kupinda zvakanyanyisa kupinda muchimiro pasina kuenderana kwakakodzera kunogona kukuisa panjodzi yekukuvara.

Kupfuura izvo, iwe ungangoda kubvunza chiremba wako kana paine chero zvikonzero zvaunofanirwa kurega yoga. Semuenzaniso, bvunza chiremba wako marongero aunofanira kutevedzera kana iwe uri kuita ovarian kukurudzira sechikamu cheIVF. Nekurovedza muviri nesimba, unogona kunge uri panjodzi yekuwedzera yehutano hwekurumidzira hunodaidzwa kuti ovarian torsion.

Mazhinji ma yoga maitiro ane hunyoro uye anogona kupedzwa neako wega kumhanya, asi chiremba wako anogona kujekesa chero hazvo makuru ekuita uye ausingafanirwe iwe.

Uye iwe ungangoda kusvetuka inopisa yoga - zvirinani kusvika mushure mekuzvitakura. Kunyangwe pasina zvitsidzo zvakawanda zvine chekuita neTTC, zvinoratidza kuti iyo yoga munzvimbo dzakagadziriswa dzinopisa dzinogona kuve nenjodzi panguva yekuzvitakura.

Inoenderana: Iwo akanakisa epamuviri ekuberekwa mavhidhiyo ekuyedza

Mhando dzakanakisa dzeyoga yekubereka

Yoga izita rakapamhamha kutsanangura kuwanda kwemhando dzakasiyana. Mhando yega yega yeyoga inouya neese akateedzana, nharaunda, kana tarisiro. Mamwe marudzi akakodzera kupfuura mamwe kana iwe uchiedza kubata pamuviri kana iwe uri wekutanga.

Aya anotevera marudzi eyoga anowanzo kuve akapfava:

• Hatha
• Iyengar
• kudzorera

Aya anotevera marudzi eyoga anowanzo kuve akasimba zvakanyanya:

• Bikram (kana inopisa yoga, kazhinji)
• Ashtanga
• Vinyasa

Iwe ungangoda kutanga nemhando nyoro mhando uchiedza kubata pamuviri. Kana iwe wanga uchinge uchinge uchinge uchinge uchinge uchiita yakasimba simba mhando yeyoga kwemakore, tarisa mukati nemudzidzisi wako uye nachiremba wako kuti uwane nhungamiro yakanangana nekuenderera mberi kwako kuita.

Inoenderana: Iyo yakazara gwara kune akasiyana marudzi eyoga

Anofunga kuedza

Boston-based yoga murairidzi Kristen Feig anogovera kuti iyo inotevera yoga poses yakakodzera uye yakachengeteka kune vakaroorana kuti vadzidze pavanenge vachiedza kubata pamuviri.

Kutsamira Bound Angle

Iyi poso inozivikanwawo saSupta Baddha Konasana. Sekureva kwaFeig, "inobatsira kubvisa kushushikana uye kushushikana muhudyu / kugomera uko vakadzi vanowanzo bata kushungurudzika uye kushushikana."

Sei ku:

1. Tanga chinzvimbo ichi kumusana kwako nemakumbo ako akatambanudzwa pamberi pako uye maoko ako parutivi rwako, mawoko kumusoro.
2. Bhenda mabvi maviri kunze uye uunze tsoka dzako pamwechete.
3. Zorora mukati menzvimbo uye kana usingakwanise kuunza mabvi ako kuti ubate pasi funga kutsigira zvidya zvako zvekunze nemabhurugwa kana akamonera matauro / magumbeze.
4. Gara mune ino poindi kweminiti imwe kana iri nguva yako yekutanga - uye usakanganwe kuramba uchifema. Shingairira kuzorora nenzira iyi kwemaminitsi mashanu kusvika kugumi.

Vanofanira kumira

Iwo Anofanira kumira munzvimbo inversion inowedzera iyo "inowedzera kuyerera kweropa muhudyu nemoyo," anodaro Feig. Inobatsirawo kugadzirisa utachiona uye kuderedza kushushikana mupfungwa uye kuzvidya mwoyo. Uye iwe haufanire kuita iyi pose isina kutsigirwa - edza nayo nemakumbo ako mudhuri.

Sei ku:

1. Tanga nerutivi rudiki rwemubhedha wako kumadziro. Matako ako anofanira kuzorora kumadziro tsoka dzako dzichinongedza mudenga. Muviri wako wepamusoro unofanirwa kuzorora zvakasimba pameti. (Unogona kusarudza kuisa jira rakapetwa pasi pemapfudzi ako kuti ubvise mutsipa wako.)
2. Bhendesa mabvi ako uye uunze maoko ako erutivi rwako kuti magokora ako aite 90-degree angle.
3. Famba tsoka dzako kumusoro kumadziro paunoshandisa muviri wako wepamusoro kusimudza moyo wako, pakupedzisira uchitsvaga chinzvimbo chefudzi nemaoko ako achitsigira wako wepakati kumashure.
4. Iwe unogona kuchengeta makumbo ako akakotama, kuatambanudza kunze, kana pakupedzisira kuabvumira iwo kuti arembera zvakasununguka pamusoro pemuviri wako.
5. Gara mune iyi poindi kweminiti imwe, uchishanda kusvika pakati pemaminitsi mashanu nemakumi maviri.

Murwi II

Iyi nzvimbo ine simba "inovaka simba muhudyu / zvidya / mudumbu," anodaro Feig. Uye zvinotonyanya kukosha, zvinobatsira "kusunungura simba risina kunaka kuburikidza nehudyu."

Sei ku:

1. Mira nemakumbo ako 3 kusvika kumakumbo mana uye uwedzere maoko ako kune rumwe rutivi - michindwe yakatarisana pasi - yakafanana nepasi.
2. Dzorera tsoka yako yekuruboshwe kuruboshwe madhigirii makumi mapfumbamwe uchidzora rutsoka rwako rwerudyi zvishoma mukati, uchiita chokwadi chekuchengeta zvitsitsinho zvako zvakaringana.
3. Bhendesa ibvi rako rekuruboshwe kuitira kuti shin rako rienzane nevhu (ramba uchirega richifamba kupfuura makumbo ako) uye chengetedza torso yako isina kwayakarerekera nemaoko ako akasimba.
4. Gara munzvimbo iyi kwemasekondi makumi matatu kusvika paminiti izere. Wobva wadzokorora kune rimwe divi.

Mwarikadzi Pose

Feig anotsanangura kuti "zvakafanana naWarrior II, chinzvimbo ichi chinoburitsa kunetseka muhudyu uye chinovhura nzvimbo yepamoyo."

1. Mira netsoka dzako kure kure sezvawakaita kuna Warrior II. Dzorera tsoka mbiri dzakananga kudivi rauri kutarisana naro.
2. Bhendesa mabvi ako munzvimbo ye squat nemabvi ako mune 90 degree angle.
3. Simudza maoko ako kune rimwe divi remuviri wako rakaenzana nepasi uye ndokukotamisa magokora ako - zvakare pamadhigirii makumi mapfumbamwe - kuitira kuti maoko ako anongedze kumatenga. Neimwe nzira, iwe unogona kuzorora maoko ako zvinyoro nyoro pane nape yemutsipa wako.
4. Gara munzvimbo iyi kwemasekondi makumi matatu kusvika paminiti izere.

Puppy Pose

"Vanhu vazhinji vane kusagadzikana mumapfudzi avo," anodaro Feig. Puppy Pose musanganiswa pakati peMwana Pose uye Kuderera Yakatarisana Imbwa. Iyi nzvimbo inobatsira "kuvhura mafudzi uye kuburitsa kusagadzikana. Inozorodza zviuno uye inoita kuti hudyu dzive pamusoro pemwoyo kuwedzerwa kuyerera kweropa mumuviri wese. ”

1. Tanga pamakumbo mana, kuve nechokwadi kuti chiuno chako chakatwasuka pamusoro pemabvi ako uye mapendekete ako akatwasuka pamusoro pemawoko ako kuti anyatsoenderana.
2. Peta zvigunwe zvako pasi paunenge uchiunza maoko ako masendimita mashoma pamberi pako.
3. Wobva wadzvanya maoko ako muvhu uchifambisa matako ako zvishoma achidzokera kumakumbo ako.
4. Zorora huma yako pasi kana pajira / jira kunyaradzwa.
5. Gara munzvimbo iyi kwemasekondi makumi matatu neminiti izere.

Bridge Pose

Inogona kunzwa inosetsa pakutanga, asi bhiriji pose "rinovhura moyo nehudyu," anodaro Feig. Iyo zvakare "inoburitsa kusagadzikana mudumbu rezasi uye inosimbisa glutes kutsigira hudyu hutano." Haugone kuita yakazara zambuko? Edza bhiriji rakatsigirwa.

1. Nhema kumusana kwako makumbo akatambanudzwa uye maoko ako parutivi.
2. Wobva wakotamisa mabvi ako kumusoro, uchiunza zvitsitsinho zvako pedyo nemagaro ako.
3. Simudza chiuno chako kudenga, uchimanikidza mumakumbo ako nemaoko. Zvidya zvako netsoka zvinofanirwa kunge zvakaenzana uye zvidya zvako zvinofanirwa kunge zvakafanana nepasi.
4. Kana iwe uchida rutsigiro, isa chivharo, chakamoneredzwa gumbeze / tauro, kana diki bolster mutsamiro pasi pe sacrum yako.
5. Zvinyoro nyatsosvitsa mapepa ako padyo padyo pamwe nekusimudza yako sternum kumusoro kune chirebvu chako.
6. Gara munzvimbo iyi kwemasekondi makumi matatu kusvika paminiti izere.

Savasana

Uye usasvetuke yekupedzisira kufungisisa mune yako tsika. Feig anogovera iyo Savasana "inobatsira kudzora kushushikana uye kudzora kushushikana." Kupfuura izvozvo, zvakare "inodzikamisa muviri nepfungwa uye inowedzera hutano hwepfungwa."

1. Rara nhema kumusana kwako makumbo akatambanudzwa uye maoko ako kudivi rako, mawoko kumusoro. Iwe unogona kuwedzera magumbeze akakungurutswa ekutsigirwa pasi pemabvi ako kana chero kupi kumwe kunonzwa kugadzikana.
2. Zorora munzvimbo iyi uye tarisa pakufema kwako. Edza nepaunogona napo kuti usarega pfungwa dzako dzichidzungaira kune kunetseka kana zvisungo. Uye edza kuburitsa kusagadzikana kana iwe ukaona kuti wakamanikana mune chero nharaunda.
3. Gara munzvimbo iyi kwemaminitsi mashanu. Shanda kusvika pamaminitsi makumi matatu nenguva.
4. Neimwe nzira, iwe unogona kuita kugara pasi kufungisisa kuti uvhare maitiro ako.

Kutora

Kana iwe uri mutsva kuyoga kana uchida kutungamirwa pane chaicho chinzvimbo, tsvaga murayiridzi wemuno, funga kutsvaga YouTube yekutanga mavhidhiyo eyoga, kana kuwana kirasi online.

Chero chipi zvacho chaunosarudza, yeuka kufema. Kunyangwe "kungozorora" kungasangoerekana kwaunza mucheche, izvo zvidzidzo zvaunotora kubva ku yoga zvinogona kukurudzira hutano munzvimbo zhinji dzehupenyu hwako.

Pfungwa Dzinofamba: 15 Minute Yoga Kuyerera Kwekufunganya