Yini efaka phakathi, ukuqeqesha ngaphambi kokubeletha? Okokuqala, ukuthola ukuthula kwengqondo, ukuthula kwangaphakathi, futhi kuphela - ukuvivinya umzimba nokuqeqeshwa. Nakhu amaphuzu aphambili akha inqubo yonke yokulungiselela umama ozayo ngokubeletha.
1. Ukuqonda ukuthi inqubo yokuzalwa kwengane iyini, kwenzekani emzimbeni ngalesosikhathi, yiziphi izigaba zokubeletha, nokuthi singabasiza kanjani kuzo;
2. Ukuguquka kwesimo sengqondo ebuhlungu kanye nokwesaba ngaphambi kwalo - ngokuzisa, ukusekela komlingani, ukubukeka, ukuqinisekiswa nokuningi.
3. Ukufunda ngezindlela ezihlukahlukene zokuphefumula kanye nezindlela zokusebenzisa izikhathi ezisebenzisayo ngesikhathi sokubeletha;
4. Ukubunjwa kokulawula imisipha ehilelekile ekubelethweni, ukunciphisa ukuqaphela kwamasipha omzimba ngesikhathi sokubeletha;
5. Amandla okuphumula nomphefumulo wakho nomzimba wakho;
6. Ukuhlinzeka izimo ezihle futhi eziphephile zokuzalwa kwengane;
7. Ukucacisa isu lokuzalwa, ukuhlela uhlelo ngokuhambisana nesimiso sokuzalwa kwengane esandulelwe ngaphambili.
Isici esibaluleke kunazo zonke isimo sengqondo somama esimisweni sokuzalwa. Kubalulekile ukwamukela njengoba kunjalo - ngaphandle kokumelana nokwesaba. Kunconywa ukugxila ezintweni ezintathu eziyinhloko:
- ukulungiselela umzimba ukuze ushintshe ngokomzimba ngesikhathi sokukhulelwa - ukuqeqeshwa okukhethekile okwenzelwe i-yoga okuhloswe ekuxazululeni izinkinga ezifana nobuhlungu emuva, ukuvinjelwa komgogodla, ukuvuvukala kwezandla nezinyawo, izifo ezihlukahlukene. Futhi zandisa ukuguquguquka kwemisipha, kusiza ukuqinisa amathambo nokuguqula uhlelo lokulinganisela kwe-hormonal;
- Ukulungiselela ukubeletha ngokomzimba nangokwengqondo - ukuthuthukiswa kwemisipha ehilelekile ekusebenzeni, ekuphefumuleni nakwezinye izindlela zokusiza inqubo yokuzalwa, ukuphumula nokuzindla okusiza ukubhekana nokumesaba nokuhlukunyezwa-imbangela enkulu yobuhlungu ekubelethweni;
- ukukhulumisana nomntwana ngaphakathi - ukuhlushwa nokuzindla, amasu okuphefumula, ukukhulumisana ngaphambi kokubeletha, imiphumela ebonakalayo yokuhlangana nomphefumulo wengane engakazalwa.
Izinzuzo ze-Yoga ngesikhathi sokukhulelwa
Kubaluleke kakhulu kule nkathi owesifazane azizwe ehambisana nesimo sakhe ngokomzimba nangokwengqondo. Umkhuba ovamile we-yoga - ukuhamba phambili, amasu okuphefumula nokuzindla - kunomthelela omkhulu ekuthuthukiseni ngokomzimba, ngokomzwelo nangokomoya komama kanye nentuthuko yengane kuwo.
Izinzuzo zengqondo ze-yoga zibonakala kakhulu, ikakhulukazi kulezi zinyanga eziyisishiyagalolunye ze-hypersensitivity, lapho izinguquko ze-hormonal nezingokwenyama zenza abesifazane ikakhulukazi basengozini. Ngenxa yomkhuba ovamile we-yoga, kancane kancane umbono wokuphila ufinyelela ubukhulu obungakabonakali ngaphambili, ukuphindaphinda kwamanye ama-mantra kunciphisa ingqondo futhi kukhuthaza intuthuko enhle yengane.
Ukuqeqeshwa ngokomzimba
Izinkimbinkimbi zokuzivocavoca kwabesifazane abakhulelwe zihlanganisa ukusebenza nemisipha yomzimba yesisu, umgogodla, isikhumba, i-pelvis ne-perineum. Ukuqinisa imisipha yomshini wesisu akudingekile kuphela ukuthwala ingane, kodwa futhi nokulungiselela ukuzalwa komntwana ekukhanyeni. Ukulungiswa okulungile komgogodla kuyadingeka ekusebenzeni okujwayelekile kwesistimu yezinzwa nokuvimbela imithwalo ekhuphuka ngemuva. Umgogodla we-flexible isisindo sokuvimbela ukuvinjelwa, okungenzeka kwabanye besifazane abakhulelwe. Esikhathini esifundeni se-pelvic ne-perineum, kubaluleke kakhulu ukuthi kube "isikhundla sokuthi" sikhala. Kule ndawo ukuthi kungcono ukulungisa umzimba wakho ekuzalweni kwengane.
Ukuqeqeshwa kwengqondo
I-psychology nefilosofi ye-yoga ingasiza omama abaningi esikhathini esizayo ekuqondeni isipiliyoni esidlulisa ngaso ngesikhathi sokukhulelwa. Enye yezinhloso eziyinhloko ze-yoga ukukhulisa nokuthuthukisa ubufakazi obungakhethi ngaphakathi kwakho. Ikhono lokuhamba kude futhi libone ngaphandle, okwenzekayo, ngamehlo ofakazi, liqeda ukwesaba okukhulu nokucindezeleka.
Inhloso ye-yoga ukuthola isikhungo sangaphakathi lapho sithule ngaso sonke isikhathi, kungakhathaliseki ukuthi kwenzekani ngasese. Lokhu kwenza umqondo wokuzethemba futhi uvula ifasitela ekwenzeni okungenakudliwa okungenakuphela okuzobe kudingekile ikakhulukazi ekuzalweni kwengane.
Imishini yokuphuza
Ababaluleke kakhulu hhayi kuphela ngoba banikeza oksijini ngaphezulu ngezidingo zomzimba womzimba nengane, kodwa futhi basiza ukuzolahla ingqondo, njengethuluzi elinamandla lokuqeda ukwesaba nokuhlukunyezwa, futhi kusize nokulwa nokulele.
Ukwengeza ukuvumelanisa ama-hemispheres amabili obuchopho, ukuphefumula okufanele kuzosiza umzimba wakho uphumule futhi uqaphele ngaphakathi, ngaleyo ndlela usize ukulalela umzimba wakho. Leli khono linikeza ukuzalwa kwangempela kwengane.
Ukuphumula
Izindlela ezidalwa ngokuzilibazisa ziyi-ally ebalulekile ngesikhathi sokukhulelwa. Ukuwasebenzisa njalo, ungaqinisekisa ukuxhumana kokubeletha nengane yakho. Ukuphumula kufundisa umzimba ukuba uphumule futhi ungabonakali emqondweni, ukuba ungabikho ukukhathazeka nokungabaza. Ungakwazi ukufaka kalula isikhala esingaphakathi, lapho uhlale uthulile nalapho kukhona khona isiphephelo sangempela sokuthi ukhona.
Ngokusetshenziswa kokubukwa nokuqinisekiswa okuhle, ungaletha inqubo yokuzalwa ibe yindawo ekahle, ngaphandle kobuhlungu nokukhululeka. Lokhu kungenzeke kahle ngokubunjwa okulungile komsebenzi nokusetshenziswa okucacile kohlelo oluchazwe kusengaphambili.