Ayyukan Yoga ga mata masu ciki da fa'idodi
Wadatacce
Ayyukan Yoga na mata masu ciki suna shimfidawa da sautin tsokoki, shakatawa sassan jiki da kara sassaucin jiki, yana taimakawa mace mai ciki don daidaitawa da canjin yanayin da ke faruwa yayin daukar ciki. Kari akan haka, suna taimakawa shakatawa da nutsuwa, yayin da atisayen ke aiki da numfashi.
Baya ga aikin Yoga da sauran ayyukan motsa jiki, yana da mahimmanci mace ta sami lafiyayyiya da daidaitaccen abinci don kiyaye lafiyarta da haɓaka ƙoshin lafiya ga jariri.
Amfanin Yoga a Ciki
Yoga aiki ne mai kyau yayin daukar ciki, saboda yana inganta mikewa, numfashi kuma bashi da tasiri akan mahaɗan. Bugu da ƙari, yana taimaka wajan dawo da kuzari, shakatawa, inganta wurare dabam dabam da haɓaka matsayi, guje wa ƙananan ciwon baya na makonnin ƙarshe na ciki.
Bugu da kari, motsa jiki na Yoga shima yana taimakawa wajen shirya jikin mace don haihuwa, tunda yana aiki ne akan numfashi, kuma yana inganta karuwar sassaucin hanji. Duba sauran fa'idodin kiwon lafiyar Yoga.
Ayyukan Yoga
Ayyukan Yoga suna da kyau sosai a ciki kuma ana iya yin su aƙalla sau 2 a mako, duk da haka yana da mahimmanci a yi shi a ƙarƙashin jagorancin malami kuma mace ta guji yin wasu juzu'i, waɗanda suke juye juye, ko waɗanda suke buƙatar a sami tallafi tare da ciki a ƙasa, saboda akwai yiwuwar matse igiyar cibiya da canza yanayin iskar oxygen.
Wasu daga cikin motsa jiki na Yoga da za'a iya yi yayin ciki sune:
Darasi 1
Zama a cikin yanayi mai kyau, tare da dagowa a baya, kafafu a tsallake, hannu daya a karkashin ciki dayan kuma a kirjin ka, yi zurfin, a hankali numfashi, shaka cikin dakika 4 kana fitar da numfashi na 6. Maimaita motsa jiki sau 7.
Darasi 2
Kwance, tare da taka ƙafa a ƙasa kuma hannayenka sun miƙe kusa da jikinka, ɗauki dogon numfashi kuma lokacin fitar da iska, ɗaga kwatangwalo daga bene. Riƙe wannan matsayin na daƙiƙa 4 zuwa 6, sha, kuma idan ana fitarwa a hankali a hankali kuma ka rage kwankwasonka a hankali. Maimaita aikin kamar sau 7.
Darasi 3
A matsayin 4 na goyan baya, sha iska na dakika 4, huta da ciki. Bayan haka, fitar da numfashi ta hanyar ɗaga baya na tsawon daƙiƙa 6. Maimaita aikin kamar sau 7.
Darasi 4
Lokacin da kake tsaye, yi gaba gaba da kuma lokacin shaƙar ɗaga hannunka har sai hannayenka sun haɗu a saman kanka. Bayan fitar da numfashi, tanƙwara gwiwa a ƙafafun gaba, ajiye ƙafafun baya madaidaiciya. Riƙe wannan matsayi na numfashi 5 kuma maimaita kusan sau 7.
Ya kamata a yi atisayen Yoga na mata masu ciki aƙalla sau biyu a mako, duk da haka, ana iya yin su kowace rana.
Duba amfanin motsa jiki a ciki.
Shawarwarinmu
Lissafin Ma’auratan Ma’aurata