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Yoga inzira yakakwana yakazara inotarisira kukubatsira kunatsiridza hutano hwako hwepfungwa uye hupenyu hwako hwepamoyo uye hwepanyama. Zvidzidzo zvakaratidza kuti iyo yoga inogona kukutsigira iwe mukuedza kwako kuderedza chikafu chisina hutano, kurova kuneta, kurega fodya, kukubatsira mukuderedza kunetseka, kugadzirisa tarisiro, kurwisa kushaya hope nekudaro [1] .
Chiitiko chakachengeteka uye chinoshanda chevakadzi vane nhumbu, iyo yoga haingobatsira chete kupa zororo panguva yekuzvitakura, asi zvakare inogona kubatsira kugadzirira muviri wako kubereka nekutakura. Mune ino chinyorwa, Boldsky anokuudza iwe nezve 7 yoga asanas iyo inogona kubatsira yakajairwa dhirivhari.
Sezvinorairwa navanachiremba, nzira yakanakisa yekugadzirira muviri wako kuendesa zvakajairika ndeyekurovedza muviri nguva dzose uye kudya kunovaka muviri. Prenatal yoga ndeimwe yeakanakisa kurovedza muviri ayo anobatsira kugadzirira muviri usati wajairika kuburitswa.
Seizvo zvidzidzo zvinongedzera, prenatal yoga inobatsira muviri munzira dzinotevera [piri] :
- Rubatsiro runofambisa basa
- Inoderedza kurwadziwa kwebasa
- Inosimbisa nzvimbo yepelvic
- Inovandudza kutenderera kweropa
- Inovandudza hope hope
Isu takanyora manomwe ekuzvarwa eyoga poses ayo anogona kubatsira kugadzirira muviri wako kuitira zvakajairika kuburitswa. Tarisa uone iyo Yoga Inobata Kune Yakajairika Dhirivhari .
1. Konasana kana Angle Pose
Iyo angle pose inogona kubatsira kusimbisa maoko ako, makumbo, musana wesipinha uye mhasuru kumativi emuviri wako [3] . Izvo zvakare zvinobatsira kuwedzera kuchinjika kwemuzongoza uye kunoderedza kurwadziwa kumashure.
Maitiro Ekuita Konasana kana Angle Pose:
- Nhanho 1: Mira wakanangana nemakumbo anenge hudyu-hupamhi kureba uye maoko padivi pemuviri.
- Nhanho yechipiri: Zvishoma nezvishoma fema mukati uye simudza ruoko rweruboshwe kuitira kuti zvigunwe zvinongedze kumusoro.
- Nhanho 3: Kufema kunze uye kukotamira kurudyi, kutanga kubva kumuzongoza, uye wozofambisa chiuno chako kuruboshwe uye kukotama.
- Nhanho yechina: Tendeuka musoro wako utarise kumusoro kweruoko rwekuruboshwe uye wotwasanudza magokora.
- Nhanho 5: Sezvaunofema mukati, ruramisa muviri wako uye paunenge uchifema, buritsa ruoko rwako rweruboshwe pasi.
- Nhanho 6: Dzokorora neruoko rwerudyi.
2. Bhadrasana kana Butterfly Pose
Imwe yeakanakisa prenatal yoga inokonzeresa kuna amai vanotarisira, shavishavi positi inobatsira kune mhasuru uye mitsipa yenharaunda yeurogenital uye inobatsira kugadzirisa kuchinjika. Zvakare, inobatsira kufambisa kweropa nyowani ine oxygened kunzvimbo yekugomera [4] .
Maitiro Ekuita Bhadrasana kana Butterfly Pose:
- Nhanho 1: Gara pasi nemakumbo akatambanudzwa.
- Nhanho yechipiri: Paunenge uchifemereka, dhonza tsoka dzako kwauri, chengeta tsoka dzetsoka pamwe uye musana wako wakatwasuka.
- Nhanho 3: Zvino, isa maoko ako pamabvi ako kana kubata zvigunwe.
- Nhanho 4: Gara mune ino asana chero bedzi iwe uchigarika.
- Nhanho 5: Sezvaunobuda, dzokera kunzvimbo yekutanga.
3. Utkatasana kana Sachigaro Pose
Iyo inonziwo squat yakachengetwa, kuita iyo yoga cheya pose kunogona kugadzirisa uye kusimbisa mhasuru dzakadzika kwazvo mune yako latissimus dorsi [5] . Ndokunge, zvinobatsira kusimbisa yako yepazasi musana, musana uye mahudyu, kugadzirira muviri wako kuendesa.
Maitiro Ekuita Utkatasana kana Sachigaro Posi:
- Nhanho 1: Mira wakanangana pasi uye isa tsoka dzako zvishoma.
- Nhanho 2: Tambanudza maoko ako kumberi, nemaoko ako akatarisa pasi uye maoko akatwasuka.
- Nhanho 3: Ipapo, zvinyoronyoro pfugama mabvi ako uye pusha pasi chiuno chako, zvinoita sekunge ugere pachigaro.
- Nhanho 4: Gara munzvimbo, chengetedza musana wako wakatwasuka uye maoko akaenzana pasi.
- Nhanho 5: Bata iyo pose kweminiti imwe.
- Nhanho yechitanhatu: Zvino kuti udzokere pachinzvimbo, tanga wagadzirisa mabvi ako, uchiteverwa nekufemera mukati uye wosimudza muviri wako uye kuburitsa mweya.
4. Parvatasana kana Mountain Pose
Iyo inodziya-kumusoro, iyi yoga asana inoshanda mukutambanudza musana wako wezasi, maoko uye torso. Inobatsirawo kubvisa marwadzo kumashure uye inovandudza kutenderera kweropa mudumbu rezasi [6] .
Maitiro Ekuita Parvatasana kana Mountain Pose:
Unogona kuita izvi nekugara pasi kana kumira. Kana iwe wakamira,
- Nhanho 1: Mira netsoka dzako uye uparidze zvitsitsinho.
- Nhanho yechipiri: Musana unofanirwa kutwasuka, uye mawoko anofanira kunge ari kudivi rega remuviri.
- Nhanho 3: Tora kufema kwakadzika uye tambanudza musana.
- Nhanho 4: Simudza chanza kumusoro kumusoro.
- Nhanho 5: Simudza makumbo ako uye umire nezvigunwe.
- Nhanho 6: Ita izvi kagumi.
Kana iwe ugere pasi,
- Nhanho 1: Gara pasi pasi nemakumbo ako akavharwa zvakanaka.
- Nhanho yechipiri: Inhale sezvo maoko ako achiuya uye zvanza zvako zvinouya pamwechete pamusoro pemusoro wako, kutambanudza musana wako paunenge uchifema zvakanyanya.
- Nhanho 3: Zvino, exhale paunenge uchizorodza mapfudzi ako.
- Nhanho 4: Dzokorora izvi kagumi.
5. Paryankasana kana Couch Pose
Zvichienzaniswa neyakaomesesa, mubhedha pose unogona kudzivirirwa nevatangi. Iyi yoga pose inobatsira zvakanyanya kuna amai vanotarisira, kusimbisa mudumbu uye mhasuru uye zvidya [7] .
Maitiro Ekuita Paryankasana kana Couch Pose:
- Nhanho 1: Pfugama pamubhedha nemabvi ako pamwechete uye zvidya zvakaringana kumeti.
- Nhanho yechipiri: Gara nehudyu dzako pakati petsoka dzako nemabvi chiuno-upamhi hwakaparadzaniswa.
- Nhanho 3: Zvishoma nezvishoma kumisikidza kuti urare pasi.
- Nhanho 4: Famba maoko ako kumashure paunenge wakatsenhama.
- Nhanho 5: Zvino, tora maoko ako pamusoro nemaoko ako akabatirira mugokora rako.
- Nhanho yechitanhatu: Gokora rinofanirwa kunge richimanikidza kupinda mumeti kuti utsigire muviri uchikwenya kumashure.
- Nhanho 7: Ita shuwa kuti korona yemusoro wako iri kuzorora zvinyoro pamubhedha.
- Nhanho 8: Bata iyo pose kwemasekondi makumi matatu kusvika kuminiti uye tora mweya wakadzika uye unononoka.
- Nhanho 9: Regedza chimiro nekusunungura maoko ako uye udzore kugokora kumeti.
- Nhanho 10: Zorora kwemaminetsi mashoma.
Chenjedzo: Vakadzi vane ruzivo vasina ruzivo vanofanirwa kudzivirira iyi yoga pose sezvo zvingave zvakaoma kusendamira kumashure neiyo fetus.
6. Yastikasana kana Stick Pose
Yastikasana inosimbisa muviri wako nekubvisa chero kushushikana kwemhasuru kana kusagadzikana. Inorerutsa marwadzo akabatana, sezvo ichitambanudza makumbo ako ekumusoro neepazasi pamwe nemusana. Nekudzidzira asana, iwe unogona kupa zororo kune yako mhasuru mhasuru, kunyanya chiuno uye mudumbu [8] .
Maitiro Ekuita Yastikasana kana Stick Pose:
- Nhanho 1: Mira wakanangana pasi kana chimeti.
- Nhanho yechipiri: Fambisa maoko ako pamusoro pemusoro wako uchifemera zvakadzika uye utambanudze, pamwe nemakumbo ako.
- Nhanho 3: Chengetedza yakaderera musiyano pakati pemakumbo ako nemaoko.
- Nhanho 4: Chengetedza chinzvimbo chemaminetsi makumi maviri neshanu, chengetedza kugara uchifema.
- Nhanho 5: Uya kunzvimbo yekutanga neyerefu uye yakadzika exhale uye udzore maoko ako kumashure kwako.
- Nhanho 6: Dzokorora ka3-5 nguva.
7. Vakrasana kana Kumonyaniswa Pose
Kudzidzira iyi yoga pose kunogona kubatsira kusimbisa musana, mutsipa nemakumbo [9] . Pamusoro peizvozvo, iyo yakamonyaniswa pozi inobatsira kuvanamai vanotarisira sezvo zvichibatsira kukwiza nhengo dzemudumbu, zvichirerutsa basa risingarwadzi [10] .
Maitiro Ekuita Vakrasana kana Yakamonyaniswa Pose:
- Nhanho 1: Gara pasi makumbo akatambanudzwa.
- Nhanho 2: Iye zvino, bendera gumbo rerudyi uye riudhonze parutivi rwako kusvikira razorora padivi pemabvi ako ekuruboshwe.
- Nhanho 3: Isa ruoko rwako rwerudyi kumashure kwako uye ruoko rweruboshwe pamusoro pebvi rekurudyi, wakabata gumbo rako rerudyi.
- Nhanho 4: Ipapo, zvinyoro nyoro ibvi rako rerudyi kusvika pazvinogoneka uye uchifema, shandura trunk yako kurudyi.
- Nhanho 5: Zvino dzokorora nhanho dzakafanana nerutivi rweruboshwe.
Pamashoko ekupedzisira…
Ese ma yoga asanas ataurwa muchinyorwa chino akakosha anomira ayo anogona kubatsira kuzorodza mhasuru uye kugadzirira muviri wako shanduko iri kuuya. Kana iwe uchiona zvichikuomera kuita chero poses, senge Vakrasana kana Paryankasana, usazvinetse pachako kuzadzisa zvinangwa. Taura nemurapi weyoga kana uine kusahadzika.
