Gwada Wadannan Abubuwan Yoga don aseara yawan Haihuwa

Wadatacce

• Amfanin yoga don haihuwa
• Yana ƙarfafa jiki
• Sauke damuwa, damuwa, da damuwa
• Balance masu kyau
• Tana goyon bayan samar da maniyyi
• Ratesara yawan nasarar ART
• Amincin haihuwa na yoga
• Mafi kyawun nau'ikan yoga don haihuwa
• Yana gwadawa
• Liningunƙwasa Kuskuren leaure
• Rashin fahimta
• Jarumi II
• Baiwar Allah
• Kwikwiyo Pose
• Bridge Matsayi
• Savasana
• Takeaway
• Aunar Tunani: Minti 15 na Yoga Gudun don damuwa

Ka huta kawai zai faru. " Idan kuna ma'amala da rashin haihuwa, wannan ita ce mafi ƙarancin nasiha da kuke jin lokaci da lokaci. Idan ya kasance kawai da sauƙi, daidai?

Wannan ya ce, yoga shine aikin shakatawa. Kuma a can ne wasu bincike masu fa'ida dangane da yoga, rashin haihuwa, da kuma karfin motsa jiki don taimakawa ma'aurata su saki damuwar hankali da tashin hankali na zahiri.

Anan ga yadda zaku iya girbe ladan aikin yoga na yau da kullun yayin ƙoƙarin ɗaukar ciki (TTC).

Amfanin yoga don haihuwa

A Amurka, 1 cikin 8 na ma'aurata suna fuskantar rashin haihuwa. Gabaɗaya magana game da kashi ɗaya bisa uku na shari'o'in suna faruwa ne ga batun haihuwa na mata, wani sulusin kuma ana haifar da shi ne game da batun maza, sauran kuwa haɗuwa ce ta biyu ko kuma faruwa ne ba tare da wasu dalilai ba.

Yoga ya nuna wasu alƙawari a matsayin canjin rayuwa wanda zai iya taimakawa inganta haifuwa cikin ƙoshin lafiya tsakanin maza da mata.

Yana ƙarfafa jiki

Samun karin nauyi wani dalili ne na rashin haihuwa ga maza da mata. Tare da cin abinci mai kyau, motsa jiki muhimmin ɓangare ne na kowane shirin rage nauyi.

Idan kuna farawa tare da motsa jiki, yoga hanya ce mai sauƙi don sauƙaƙe jikin ku zuwa motsi na yau da kullun. Kuma yayin da keɓaɓɓun ba lallai ba ne harajin haɗin gwiwa, tabbas za ku ji ƙonewa a cikin tsokoki da haɓaka sassauƙa.

Sauke damuwa, damuwa, da damuwa

sun nuna cewa har zuwa kashi 40 na matan da ke fuskantar maganin rashin haihuwa suna hulɗa da wasu matakan damuwa, damuwa, ko duka biyun. (Daya ya sanya wannan kaso ya fi haka, a tsakanin mata da maza.) A sauƙaƙe idan aka ce masa “ka huta” na iya haifar da mummunan sakamako kuma zai haifar da mummunan yanayin zargin kai.

Haɗa yoga da motsa jiki (zurfafa numfashi, misali) cikin aikinku na yau da kullun na iya taimakawa rage alamun kwayar jikinku na damuwa da kuma, bi da bi, inganta aikin garkuwar jiki.

A cikin ƙaramin binciken 2015, mutane 55 da ke shan maganin rashin haihuwa sun yi yoga kuma sun halarci ƙungiyar tattaunawa kowane mako na makonni 6. Damuwarsu da aka bayyana da kansu ta ragu da kashi 20 cikin ɗari.

Balance masu kyau

A yana bincika ra'ayin cewa lokacin da ake sarrafa damuwa, matakan hormone suna bi. Jiki da tunani, numfashi da daidaito - duk an haɗa su. Yin yoga na yau da kullun na iya taimakawa inganta hulɗar tsakanin kwakwalwa da homonu (axarin neuroendocrine), ma'ana cewa homononin sun fi daidaituwa gaba ɗaya.

Hakanan, wannan yana ga mata da maza. Kuma tare da mafi kyawun ma'aunin hormone yakan zo ne da sha'awar jima'i da aikin haifuwa.

Tana goyon bayan samar da maniyyi

Spididdigar ƙananan maniyyi a cikin maza a duk faɗin duniya shine batun da ke ƙaruwa. A lokuta da yawa, ƙananan ƙididdigar ana iya danganta su da salon rayuwa ko abubuwan muhalli, kamar samun kiba, shan sigari, ko haɗuwa da sinadarai. A nuna cewa sanya yoga cikin rayuwar yau da kullun na iya taimakawa rage damuwa da damuwa, daidaita aikin jiki, da tallafawa samar da maniyyi.

Duk da yake ana buƙatar karin hankali a wannan yanki, masu binciken a ƙarshe sun yanke shawarar cewa yoga na iya inganta lafiyar haihuwar namiji kuma yana iya taimakawa hana hana haihuwa.

Ratesara yawan nasarar ART

Idan a halin yanzu kuna fuskantar IVF ko kuma kuna ƙoƙari da sauran fasahar haihuwa (ART), yoga na iya haɓaka damar da zaku samu ciki. A ya bayyana cewa yoga yana taimakawa wajen bunkasa yanayin ilimin lissafi da na halayyar maza da mata.

Masu bincike sun bincika nazarin 87 da suka gabata game da ma'aurata da ke yin zane-zane da aikin yoga. Sun ƙaddara cewa numfashi, tunani, da gabatarwa (asanas) na iya sauƙaƙa damuwa, damuwa, da damuwa da rage matakan ciwo - duk abubuwan da alama ke haifar da samun ciki.

Mai dangantaka: Duba tsarin lokacin haihuwa

Amincin haihuwa na yoga

Yoga don haihuwa na iya zama cikakkiyar aminci, koda kuwa kun kasance sababbi ga aikin. Mabuɗin shine fara farawa da jinkirin shiga nesa da jituwa. Mayar da hankali maimakon numfashinka da abin da ke jin daɗi. Yin zurfin zurfafawa cikin yanayin ba tare da daidaitawa mai kyau ba na iya sanya ka cikin haɗarin rauni.

Bayan wannan, kuna so ku tambayi likitanku idan akwai wasu dalilai da ya kamata ku guje wa yoga. Misali, tambayi likitanku wane jagororin da ya kamata ku bi idan kuna yin motsa jiki na ovarian a matsayin ɓangare na IVF. Tare da motsa jiki mai ƙarfi, ƙila ka kasance cikin haɗarin haɗarin gaggawa na likita da ake kira towarcin ƙwai.

Yawancin yoga masu yawa suna da taushi kuma ana iya kammala su da saurinku, amma likitanku na iya bayyana kowane babban abu da kar ayi muku.

Kuma kuna so ku tsallake yoga mai zafi - aƙalla har sai bayan cikinku. Duk da yake babu karatu da yawa game da TTC, yana nuna cewa yoga a cikin yanayin zafi mai wucin gadi na iya zama haɗari yayin ɗaukar ciki.

Shafi: Mafi kyawun bidiyo yoga kafin haihuwa don gwadawa

Mafi kyawun nau'ikan yoga don haihuwa

Yoga kalma ce mai fa'ida don bayyana yawancin takamaiman nau'ikan. Kowane nau'ikan yoga ya zo tare da ko dai takamaiman tsari, muhalli, ko mai da hankali. Wasu nau'ikan sun fi dacewa fiye da wasu idan kuna ƙoƙarin ɗaukar ciki ko kuma idan kun kasance mafari.

Wadannan nau'ikan yoga sun fi zama masu hankali:

• Hatha
• Iyengar
• gyarawa

Wadannan nau'ikan yoga suna da ƙarfi sosai:

• Bikram (ko yoga mai zafi, gaba ɗaya)
• Ashtanga
• Vinyasa

Kuna iya farawa da nau'ikan ladabi yayin ƙoƙarin ɗaukar ciki. Idan kuna yin nau'in yoga mafi ƙarfi tsawon shekaru, duba tare da malaminku da likitanku don takamaiman jagora kan ci gaba da aikinku.

Shafi: Cikakken jagora ga nau'ikan yoga

Yana gwadawa

Wani malamin yoga a Boston Kristen Feig ya ba da labarin cewa abubuwan da ke faruwa a yoga sun dace kuma masu aminci ga ma'aurata suyi atisaye yayin da suke kokarin daukar ciki.

Liningunƙwasa Kuskuren leaure

Wannan matsayi kuma ana kiranta Supta Baddha Konasana. A cewar Feig, yana “taimakawa wajen sakin tashin hankali da damuwa a kwankwaso / makwancin gwaiwa inda mata ke yawan samun damuwa da damuwa.”

Yadda ake:

1. Fara wannan matsayin a bayanka tare da miƙa ƙafafunka a gabanka kuma hannunka a gefenka, tafin sama.
2. Lanƙwasa gwiwoyin biyu a waje ka kawo tafin ƙafarka tare.
3. Huta cikin yanayin kuma idan ba za ku iya kawo gwiwoyinku don taɓa ƙasa ba la'akari da tallafawa cinyoyinku na waje tare da bulolin ko tawul / barguna.
4. Tsaya a cikin wannan yanayin na tsawon minti 1 idan karo na farko ne - kuma kar ka manta da ci gaba da numfashi. Yi aiki don shakatawa ta wannan hanyar na minti 5 zuwa 10.

Rashin fahimta

Ya kamata fahimta a cikin wani yanayi na juyawa wanda ke “kara yawan jini zuwa kwatangwalo da zuciya,” in ji Feig. Yana kuma “taimaka wajan daidaita kaidodin da rage damuwa da damuwa.” Kuma ba kwa buƙatar yin wannan yanayin ba tare da tallafi ba - gwada shi da ƙafafunku sama da bango.

Yadda ake:

1. Fara da ɗan gajeren gefen shimfiɗarka a bango. Button ku yakamata ku huta a bango tare da ƙafafunku suna nuna sama. Jikinka na sama yakamata ya tsaya akan tabarma. (Kuna iya barin sanya mayafin ninki a ƙarƙashin kafadunku don cire wuyan wuyanku.)
2. Tanƙwara gwiwoyinka ka kawo gabanka zuwa gefen ka don gwiwar hannuwanka su zama kusurwa 90.
3. Yi tafiya da ƙafafunka sama da bango yayin da kake amfani da jikinka na sama don ɗaga ainihin zuciyarka, a ƙarshe gano matsayin tsayayyar kafaɗa tare da hannunka mai goyan bayan bayanka na tsakiya.
4. Kuna iya sa ƙafafunku sun lanƙwashe, kuɗa su, ko kuma a ƙarshe ku ba su damar ratayewa sama da jikinku.
5. Kasance a cikin wannan yanayin na tsawon minti 1, yana aiki tsakanin tsakanin minti 5 zuwa 20.

Jarumi II

Wannan matsayi mai karfi "yana gina karfi a kwatangwalo / cinya / ciki," in ji Feig. Kuma mafi mahimmanci, yana taimakawa wajen “sakin ƙarfi ta hanyar kwatangwalo.”

Yadda ake:

1. Tsaya da ƙafafunka ƙafa 3 zuwa 4 a raba kuma miƙa hannayenka zuwa kowane gefe - tafin hannu yana kallon ƙasa - a layi ɗaya da bene.
2. Juya ƙafarka ta hagu zuwa hagu na digiri 90 yayin juya ƙafarka ta dama kaɗan zuwa ciki, tabbatar da kiyaye diddige ɗinka.
3. Lanƙwasa gwiwoyinku na hagu don diddige ku ya kasance daidai da ƙasa (ku ƙyale bari ya yi tafiya fiye da idon sawunku) kuma ka riƙe tsayin daka tsaka tare da hannunka mai ƙarfi.
4. Tsaya a wannan matsayin na dakika 30 zuwa cikakken minti. Sannan a maimaita a daya bangaren.

Baiwar Allah

Feig ya yi bayanin cewa "kwatankwacin Jarumi na II, wannan matsayin yana fitar da tashin hankali a kugunsa kuma yana buɗe zuciyar."

1. Tsaya da ƙafafunku nesa sosai kamar yadda kuka yi don Warrior II. Juya ƙafa biyu kaɗan zuwa ga inda kake fuskantar.
2. Sanya gwiwoyinku zuwa cikin wurin tsugune tare da gwiwoyinku a kusurwar digiri 90.
3. Raaga hannunka zuwa kowane gefen jikinka a layi ɗaya da ƙasa sannan ka tanƙwara gwiwar hannu - har ila yau a digiri 90 - don hannunka ya nuna zuwa sama. A madadin, zaku iya kwantar da hannayenku a hankali a kan wuyan wuyan ku.
4. Tsaya a wannan matsayin na dakika 30 zuwa cikakken minti.

Kwikwiyo Pose

Feig ya ce: "Yawancin mutane suna riƙe tashin hankali a kafaɗunsu." Ppyan kwikwiyo shine mai haɗuwa tsakanin Childar yaron da Facan gaban fuskantar Kare. Wannan matsayin yana taimakawa “buɗe kafadu kuma yana sakin damuwa. Hakanan yana kwantar da kwatangwalo kuma yana sanya kwatangwalo akan zuciya don ƙarin jini yawo cikin jiki. ”

1. Farawa duk huɗu, tabbatar da cewa kwatangwalo ya miƙe sama da gwiwoyinku kuma kafadunku sun miƙe sama da wuyan hannayenku don daidaitawa daidai.
2. Nade yatsun hannunka a karkashin yayin da kake kawo hannunka 'yan inci a gabanka.
3. Sannan danna hannayenka a cikin ƙasa yayin motsa gindin ka dan juyawa zuwa idon sawunka.
4. Dakatar da goshin ka a kasa ko kan bargo / tawul don kwanciyar hankali.
5. Tsaya a wannan matsayin na tsakanin sakan 30 da cikakken minti.

Bridge Matsayi

Yana iya jin daɗi da farko, amma gada yana “buɗe zuciya da kwatangwalo,” in ji Feig. Yana kuma “fitar da tashin hankali a cikin ƙananan ciki kuma yana ƙarfafa glutes don tallafawa lafiyar hip.” Ba za a iya yin cikakkiyar gada ba? Gwada gada mai tallafi.

1. Kwanciya a bayanka tare da miƙa ƙafafunka kuma hannunka a gefenka.
2. Sannan lanƙwasa gwiwoyinku zuwa sama, kawo ƙafafunku kusa da gindi.
3. Iseaga kwatangwalo zuwa sama, danna cikin ƙafafunku da makamai. Cinyoyinku da ƙafafunku su zama daidai da cinyoyinku suma suyi daidai da ƙasa.
4. Idan kuna son tallafi, sanya shinge, birgima / tawul, ko ƙaramin matashin kai a ƙarƙashin sacrum ɗinku.
5. A hankali kusantar da sandunan kafaɗunku kusa da juna ta hanyar ɗaga ƙwanƙwarku zuwa ga goshin ku.
6. Tsaya a wannan matsayin na tsakanin sakan 30 zuwa cikakken minti.

Savasana

Kuma kada ku tsallake zuzzurfan tunani a cikin aikinku. Feig yayi hannun jari cewa Savasana “tana taimakawa rage damuwa da kuma shawo kan damuwa.” Bayan wannan, yana kuma “sanyaya jiki da tunani kuma yana kara lafiyar kwakwalwa gaba daya.”

1. Kwanta kwance a bayanku tare da miƙa ƙafafunku kuma hannayenku a gefenku, tafin sama. Kuna iya ƙara mayafin bargo don tallafi a ƙarƙashin gwiwoyinku ko kuma duk inda kuke jin daɗi.
2. Huta cikin wannan matsayin kuma maida hankali akan numfashin ku. Yi ƙoƙari mafi kyau don kada hankalinku ya ɓace ga damuwa ko wajibai. Kuma yi ƙoƙari ku saki tashin hankali idan kun lura kun kasance m a kowane yanki.
3. Tsaya a wannan matsayin na mintina 5. Yi aiki har zuwa minti 30 tare da lokaci.
4. A madadin, zaku iya yin zuzzurfan tunani don rufe aikinku.

Takeaway

Idan kun kasance sababbi ga yoga ko kuna son jagora kan takamaiman matsayi, nemi malamin gida, bincika bincika YouTube don fara bidiyon yoga, ko sami aji akan layi.

Duk abin da ka zaba, ka tuna ka numfasa. Duk da cewa “shakatawa kawai” bazai haifar da ɗa ba ta atomatik, darussan da kuka ɗauka daga yoga na iya haɓaka ƙoshin lafiya a yankuna da yawa na rayuwarku.

Aunar Tunani: Minti 15 na Yoga Gudun don damuwa