Nokuba ubusele uza kukwazi ukwenza umthi wesandla esinye okanye uyathanda ukunxiba ibhulukhwe yeyoga, ukuma kweyoga yangaphambi kokubeleka kunokuba luncedo ngokumangalisayo xa kuziwa kulawulo lweentlungu kunye nolungiselelo lwabasebenzi. Kodwa ukusukela oko uzifikele estudio iinyanga ezisixhenxe preggers basenokuziva ngathi ukurhuqeka okukhulu, sifumene iphepha lokukopela elivela eChicago-based Karen Alexander, utitshala weyoga obhalisiweyo (kunye nomama ozoba ngu) onesatifikethi kwiyoga yangaphambi kokubeleka kunye neyokubuyisela. (Qinisekisa ukuba uthetha nogqirha wakho ngaphambi kokuba uzame.)
ENXULUMENEYO: Izinto ezili-10 ekungekho mntu ukuxelelayo malunga nokuba ukhulelwe
aluxum/Getty ImifanekisoIikati/Imazi yenkomo
Inkulu ye : Iintlungu ezisezantsi kunye nokuqina kumqolo.
Misela: Hamba kuzo zonke ezine, beka amahlombe akho phezu kwezandla zakho kwaye ulungelelanise isinqe sakho phezu kwamadolo akho.
Uyenza njani: Ukungena kwinkomo yenkomo, phefumlela umoya njengoko uwisa isisu sakho kwi-mat, phakamisa isilevu sakho kunye nesifuba kwaye ujonge phezulu. Yandisa amagxa akho kwaye ukhuphe amagxa akho kude neendlebe zakho. Njengoko uphefumla, ngena kwindawo yekati ngokujikisa amehlo akho ngasesiswini sakho kwaye ngobunono ugobe umqolo wakho kwindawo egobileyo. Hambisa kwezi zimi zimbini ngesantya sakho, unxibelelanisa umoya nentshukumo. (Ungabuyela kule ekuqaleni emsebenzini.)
Uhlengahlengiso: Yandisa imilenze yakho ukulungiselela i-bump yakho okanye usebenzise ingubo ukuguqa amadolo akho.
fizkes/Getty ImifanekisoUkuSquatting Pose
Inkulu ye : Ubuhlungu kumqolo osezantsi kunye nokuqina kwi-pelvis. Ikwaqinisa imilenze kwaye yandise umqolo (uluncedo ngexesha lokubeleka ukuvula ummandla we-pelvic kwaye uncede ukulungiselela inqanaba lokutyhala).
Misela: Yima iinyawo zakho zibe banzi kancinci kunesinqe sakho-okanye, ukuba ufuna inkxaso engaphezulu, kunye neebhloko phantsi kweempundu zakho okanye iingubo phantsi kwezithende zakho.
Uyenza njani: Ukuphefumla. Emva koko, xa ukhupha umoya, goba amadolo akho kwaye uthobe ukuze iimpundu zakho zibe yi-intshi okanye ezimbini ukusuka emhlabeni. Gcina amadolo akho ebanzi kunye nezithende zakho emhlabeni. Hlanganisa izandla zakho kwindawo yokuthandaza, ubeke iingqiniba zakho ngaphakathi kwamadolo akho. Bamba le ndlela yokumisa ukuya kutsho kwimizuzu embalwa.
*Ii-squats ezingaxhaswanga azicetyiswa ukuba ufumana naziphi na iimpawu zokubeleka phambi kwexesha okanye ukuba umntwana ukwindawo yokubeleka.
aluxum/Getty ImifanekisoEhleli emacaleni amaGophe
Ilungele: Ukudala ubude kunye nokuvula kwicala elisecaleni, i-pelvis kunye ne-hips.
Misela: Sebenzisa ingubo ukubheqa ithambo lomsila; hlala kwindawo enemilenze enqamlezileyo emgangathweni kwaye ulungelelanise umqolo wakho ngaphezulu kwamathambo akho ahleliyo.
Uyenza njani: Yandisa ingalo yakho yasekunene kwicala lakho. Vumela umhlaba ukuxhase njengoko ufikelela phezulu nangaphezulu ngesandla sakho sasekhohlo, intende yesandla ijonge phantsi. Khululeka amagxa akho kude neendlebe zakho. Ngobunono ngqiyama ngasekunene kwaye ufumane ubude kumacala omabini. Thatha i-inhales ezimbalwa kunye nokukhupha kwaye ubuyele kwiziko. Phinda kwakhona kwelinye icala.
ENXULUMENEYO: Izinto ezili-10 ekungekho mntu ukuxelelayo malunga nokuba ukhulelwe
aluxum/Getty ImifanekisoUkomelezwa kweSisu esiNqamkileyo (TVA).
Ilungele: Ukomeleza ummandla wesisu ngokukhuselekileyo ngexesha lokukhulelwa. Le ntshukumo idala inkumbulo yemisipha enokukunceda ukuba ukhuphe umntwana wakho ngexesha lokubeleka. Ingasetyenziselwa ukubuyisela amandla esisu emva kokubeleka.
Misela: Hlala unqumle-imilenze kwaye ufumane isihlalo eside. (Ungakwenza oku eludongeni ukuze ufumane inkxaso eyongezelelekileyo yomqolo okanye ngengubo ebekwe ngaphantsi kwakho ukuze ufumane ubude obungaphezulu.) Beka izandla zakho emadolweni okanye uzibeke esiswini sakho. Ukufumana iTVA, beka izandla zakho kwisisu sakho kunye nokukhohlela.
Uyenza njani: Ukuphefumla, uvumele isisu sakho sihambe sihamba phambili. Emva koko ukhuphe umoya, utsale isisu sakho kumqolo wakho. Kunokuba luncedo ukwenza isandi esisezantsi kwi-exhale-efana ne-'haa' okanye 'sss'-ukuthoba ngokwendalo izisu kwaye ugxile kwizihlunu. Qhubeka nomjikelezo kancinane, uphefumlele ngaphakathi nangaphandle, ujolise ukuphindaphinda i-100.
Imifanekiso yeWavebreakmedia/GettyIzangqa zeHip ezimileyo
Ilungele: Ukunciphisa umva ongezantsi kunye nokungahambi kakuhle kwe-hip. Le ntshukumo inokusetyenziswa kwangethuba ekubelekeni ukukhuthaza umntwana ukuba ahambe ezantsi kwi-pelvis ukuze azalwe, ezisa ukuhamba kwegazi kunye namandla kwindawo.
Misela: Yima ngeenyawo zakho ubuncinci be-hip-width ngaphandle (okanye ububanzi njengoko bukhululekile kuwe). Beka izandla zakho ezinqeni zakho. Gcina ukugoba okuncinci emadolweni.
Uyenza njani: Gcoba isinqe sakho ngasekunene, emva koko, ngasekhohlo nangaphambili. Yenza ezi zibe zikhulu okanye zibencinci njengoko uzive ukhululekile kuwe. Guqula izalathiso emva kophindaphindo ezilishumi. Yonwaba ngale nto: vula umculo kwaye ufumane igroove. Unokwenza iimilo ezinomfanekiso-ezisibhozo ngeesinqe ukuba uziva usendle.
ENXULUMENEYO: Izinto ezi-5 oMawuzenzele Ulusu lwakho ngelixa ukhulelwe
