Waɗannan Matsanan 5 Za su Saƙaƙƙasa Ciwon Zamani

Wadatacce

• Ayyuka don Cramps: Juya gaba
• Ayyuka don Cramps: Half-Moon mai goyan baya
• Motsa jiki don Crams: Kai-zuwa-Knee Pose
• Ayyuka don Cramps: Wide-Angle Forward Bend
• Darussan don Crams: Kwanciyar Daure Matsakaicin Matsakaici
• Bita don

Kanku yana bugawa, baya baya yana fama da ciwon mara, kuma mafi muni, mahaifa yana jin kamar yana ƙoƙarin kashe ku daga ciki (fun!). Duk da yake lokacin ku na iya zama yana gaya muku cewa ku zauna a ƙarƙashin murfin duk yini, motsa jiki ne, ba hutawa ba, wanda zai iya sake rayar da ku -kuma yoga yana da tasiri musamman wajen rage zafin ku.

"Yoga ya ƙunshi numfashi mai zurfi, wanda ke taimakawa rage tasirin rashi iskar oxygen ga kyallen takarda, ɗayan manyan abubuwan da ke haifar da ciwon mara," in ji Suzanne Trupin, MD, likitan mata a Cibiyar Kiwon Lafiyar Mata a Champaign, Illinois.

Don kawar da alamun ku, ku ciyar da minti biyar yin aiki ta hanyar waɗannan sauƙi mai sauƙi da motsa jiki don maƙarƙashiya, ladabi na Cyndi Lee, malamin yoga wanda ke ba da darasi akan layi. (ICYMI: Kuna iya cin hanyar ku zuwa ƙananan ƙuƙuka.)

Ayyuka don Cramps: Juya gaba

A. Tsaya tare da ƙafafu tare da hannu a gefe.

B. nutse ƙafafu cikin ƙasa, shaƙa, kuma kai hannaye zuwa rufi.

C. Exhale, fitar da hannaye zuwa gefe yayin da kuke matsowa gaba daga kwatangwalo don taɓa ƙasa. Idan ba za ku iya isa ƙasa ba, ku durƙusa gwiwoyi.

Riƙe na minti 1.

Ayyuka don Cramps: Half-Moon mai goyan baya

A. Tsaya tare da gefen hagu a bango.

B. Sannu a hankali a gaba, kawo yatsun hannunku na hagu zuwa bene. A lokaci guda, ɗaga ƙafar dama a bayanka zuwa tsayin kwatangwalo.

C. Juya dama don mika hatsun yatsa na dama zuwa rufi, tare da kafa kwatangwalo na dama a saman hagu; sanya dabinon hagu (ko yatsun hannu) a ƙasa. Ka kafa ƙafar dama tana jujjuya kuma numfashi daidai.

Rike don 30 seconds. Canja bangarorin; maimaita.

(Mai alaƙa: Shin da gaske ne mahaifar ku na girma a lokacin lokacin ku?)

Motsa jiki don Crams: Kai-zuwa-Knee Pose

A. Zauna tare da miƙa kafafu.

B. Lanƙwasa gwiwa na dama da matsayi ƙafa a cikin cinya na hagu na hagu.

C. Shaƙa da ɗaga makamai sama.

D. Sannan fitar da numfashi da jingina gaba akan ƙafar hagu, goshin goshi akan cinya (ko akan matashin kai).

Rike na tsawon daƙiƙa 30, sa'an nan kuma shaƙa don tashi zaune. Canja bangarorin; maimaita.

Ayyuka don Cramps: Wide-Angle Forward Bend

A. Zauna sama a ƙasa tare da kafafu da aka shimfiɗa gwargwadon iko (zauna kan ƙaramin matashin kai idan wannan yana jin daɗi).

B. Inhale kuma fitar da makamai zuwa ɓangarori da sama.

C. Fitar da numfashi da lankwashe gaba, mika hannu a gabanka da dora hannayenka a kasa.

D. Ci gaba da ƙwanƙwasa gwiwa suna nuni zuwa rufi maimakon birgima zuwa gare ku.

E. Kawo goshi zuwa ƙasa (huta shi a kan matashin kai ko toshe idan ba za ku iya isa ba).

Riƙe na minti 1.

(Waɗannan gwaje-gwajen sassauci na iya shawo kan ku don shimfiɗa sau da yawa.)

Darussan don Crams: Kwanciyar Daure Matsakaicin Matsakaici

A. Zauna a ƙasa da bargo na naɗe da tsayi a gindin bayan ku tare da matashin kai a sama.

B. Kunna gwiwoyinku don haɗa tafin ƙafafu tare, sannan a hankali ku kwanta kashin bayanku a kan bargon kuma ku kwantar da kanku akan matashin kai.

Yi numfashi daidai kuma shakatawa na minti 1.

(Kuna buƙatar wasu ƙarin motsawa don sauƙaƙe zafin ku sau ɗaya kuma gaba ɗaya? Gwada waɗannan abubuwan yoga don PMS da cramps.)

Bita don