I loko o ka'ōpū, makemakeʻoe e noho i keʻano a hana i ka mea maikaʻi no kāu pēpē. ʻO Prenatal yoga kahi ala maikaʻi e hana ai i nā meaʻelua. Ma ko mākou'ōnaehana hele-hele, e hāʻawi nui anaʻo yoga i ka manawa e hoʻomaha ai a pili aku i kāu pēpē a me ka hoʻololi eʻikeʻia ana eʻoe. ʻOʻoe he mea hou i ka yoga a iʻole paha i kaʻoihana akamai, hiki iāʻoe keʻoliʻoli i nā pono he nui o ka yoga i ka wā e hāpai ana.
He aha ka mea e hiki ai iāʻoe ke hana
Ke hāpaiʻoe, i kekahi manawa paha e like me kou laweʻana i ke kino e nā malihini. ʻO nā mea a pau āu i manaʻo ai e pili ana iāʻoe iho, e puka aku i waho o ka puka makani e like me kou hana kino i kāu kino. Hiki ke hoʻololi i ka mea i puka mai ma kāu kamepiula i kou manaʻo e piliʻole i kou manaʻo. I ke yoga, pinepine mākou i ka'ōlelo heʻano okoa kou kino i kēlā me kēia manawa e loaʻa aiʻoe i ka moena, a ke hana nei mākou i kaʻaeʻana i keʻano mau. I loko o ka'ōpū,ʻo kēia mau mea heʻelua. Hāpai ka Yoga iāʻoe e launa pū me kou kino a apo i kāna huakaʻi.
ʻO nā papaʻo Yoga he ala maikaʻi loa ia e hoʻomākaukau ai iāʻoe no ke kaʻina hana a me ka leʻaleʻa o nā wāhine'ē aʻe, e mālama i keʻano o ke kaiāulu e ponoʻole e hoʻohaʻahaʻaʻia. Ua puka mai nā papahana kākoʻo hou a me nā pūʻulu hui hou a nā keiki hou mai nā mea i hoʻopaʻaʻia ma ke yoga prenatal.
Plenatal Yoga Mālama
ʻAʻole i loaʻa i ka Yoga i loko o ka'ōpū keʻike nui i kaʻikeʻepekema, akā i manaʻoʻia he palekana a he mea maikaʻi no ka nui o nā makuahine e kali ana a me kā lākou mau keiki.
Ināʻikeʻia kou hāpai he mea nui loa paha a iʻole he mau pilikia'ē aʻe paha, e kamaʻilio pololei i kāu pūʻulu heathcare ma mua o ka hoʻomakaʻana i ka yoga. Iāʻoe eʻike nei, ua māheleʻia ka'ōpū iʻekolu mau malamaʻekolu mahina i kēlā me kēia. ʻO ka hoʻololi kūpono e pili ana i kāu hana o ka yoga, e lilo i mea nui aʻe i ka uluʻana o kāu pēpē.
Hiki i kou kino ke hoemi i kahi hormone i kapaʻia he moe hoʻomaha i loko o kāu hāpaiʻana e kōkua ai e hoʻalulu i nā mea i mea e pani ai i ka pēpē e hānai ana a hoʻomākaukau hoʻi no kāna laweʻana. Hiki ke hōʻoluʻolu iāʻoe i ka noho mālieʻana, akā makemakeʻoe e makaʻala iʻole e hoʻokuʻu pinepine mai ka mea hiki ke hoʻokuʻi i nā hono a me nā liga i kēia manawa.
ʻO ka pilikia nui i nā yoginis hāpū e hāʻule. No laila, makemakeʻoe e hōʻemi i kēlā pilikia, ma mua o ka hoʻomakaʻana o ka'ōpū e hoʻonani. E kāpae i kekahi pranayama i hiki iāʻoe ke hoʻohina i ka maka'āinana e hoʻemi i ka hopena o ka hōʻino. Ma muli o ka hōʻikeʻana o Bikram Yoga i ka mahanahana o ke kino i kekahi mau kumu, pono eʻaeʻia. Loaʻa nā'ōlelo kūikawā a me nā mālamaʻana i ko mākou papa inoaʻo Yoga Dos a me Don .
Ka Hoʻokumu Mua
No nā yoga mua-kaumāiwa, heʻuʻuku ka liʻiliʻi o nā kuhi ma muli o ka nui o kou'ōpūʻaʻole i ka hopena. Ma mua aʻe o nā mea a pau, makemakeʻoe e komo i ka hana o ka hoʻomaʻamaʻa maoli i kou kino a hoʻolohe i kāna makemake. Hiki iāʻoe ke nāwaliwali a hoʻoluhi, no laila eʻae iāʻoe e maʻalahi ināʻo ia keʻano. ʻO ka hapa nui o nā wāhine e hele nei i nā papa yoga e hiki ke hoʻomau i kā lākou mau hana maʻamau, akā he mea maikaʻi e haʻi aku i kou hānauʻana i kāu kumu.
Inā e hana anaʻoe i ka yoga no ka manawa mua, ua maikaʻi ka hoʻomakaʻana me kahi papa hana prenatal.
ʻO ka lua o ka manawa
ʻO ka lua o ka makahiki he manawa kūpono ia e hoʻomaka ai i ka yoga. Ua hala paha kāu maʻi i ka maʻi kakahiaka, ināʻoe, a hoʻomaka kou'ōpū e nānā, no laila,ʻoi aku ka nui o nā mea kiko'ī a me nā'ōlelo aʻo hāpai. I ka uluʻana o kāu kōpū, ua pau ka manawa e hoʻomaha ai i kahi hana i kahi e moe aiʻoe i loko o kou'ōpū a pale i nā wili hohonu,ʻaʻole hiki keʻoluʻolu i kēia wahi. ʻO kā mākou alakaʻiʻana i ka Yoga i ka papaʻelua e hāʻawi mai i nāʻike a me nā'ōlelo aʻo hohonu.
ʻO ka ukuʻekolu
I ke yogaʻekolu-manawa , lilo kou'ōpū i mea nui, e ho'āla i nā mea hou e hoʻolālā ai i nā pani kū. ʻO ka laweʻana i kahi kūlana nui ka mea e hoʻonui iāʻoe, kahi mea kōkua no kou makemake e pale i nā mea e hiki ai iāʻoe ke hāʻule. No ia kumu, ua hoʻohaʻahaʻaʻia nā hoʻololi i kēia wahi ma ka'ōpū. ʻO kahi haʻawina i paʻiʻia ma Obstetrics & Gynecology i ka malamaʻo Kepakemapa 2015ʻo ia ka mea mua e nānā i ka'ōpiopio i ka hanaʻana o nā yoga i kaʻekolu o ka makahiki. ʻAʻole i loaʻa i kahi hōʻike no ka pilikia o nā'ōpiopio ma kekahi o nā hanana 26 i ho'āʻoʻia, e like me ka'īlio a me ka savana . Eia naʻe, hiki i kēia mau kino ke hoʻomahaʻole i kekahi manawa,ʻo ia ke kumu kūpono e pale ai iā lākou.
Inā nou hou iā Yoga
He nui nā wāhine i hanaʻole i ka yoga ma mua eʻike ai he mea maikaʻi loa ia o ka hoʻolālā i ko lākou wā'ōpū a ma waho. E heluhelu i ka pehea e hoʻomaka ai e hana i ka yoga ināʻoe he hoʻomaka mua. Ke huli nei i kahi papa, e pili i ka poʻe i kapaʻia "Prenatal Yoga," no ka mea e hiki i kā lākou kumu ke aʻo pono iāʻoe. Inā heleʻoe i kahi papa maʻamau, e'ōlelo aku i ke kumu e hāpaiʻoe i kēia manawa. ʻO kekahi mau wāhine e hana ana i ko lākou wā'ōpū wale nō ke manawa kūpono e lawe ai iā lākou i ka yoga ma ka ukuʻekolu. E pōmaikaʻi pahaʻoe i nā papa inā heʻano kēia, akā, i ka wā ma mua o kāu'ōpū, hiki iāʻoe ke hoʻomaka,ʻo ka maikaʻi.
Inā loaʻa iāʻoe kaʻikeʻo Yoga
Hiki i nā mea hoʻokomo Yoga ke hauʻoli eʻike e hiki iā lākou ke hoʻomau i ke hana i nā yoga ma loko o ka'ōpū. I ka uluʻana o kou'ōpū, e pono ai nā mea hou i kāu hana maʻamau. Hiki iāʻoe ke hoʻomau i kāu mau papa maʻamau ā hiki i kou manawa eʻoluʻolu ai pēlā, akā akā, e hoʻomaopopo i ka kumu eʻikeʻoe ua hāpaiʻoe, aʻaʻoleʻoe e hopohopo e hana i kāu hana ma mua o kāu'ōpū. Ināʻoe he home i hoʻolaʻaʻia, e hoʻomaka e hana i ke alohaʻana mai o ka lā . E aʻo i nā kulekele o nā papahanaʻekolu e hoʻomaopopo iāʻoe e pili ana i kahi e pale ai. He mea maikaʻi no hoʻi e lawe i kekahi mau papa keʻonoʻo e hālāwai me nā mākua a me ke aʻo e pili ana i ka hānauʻana.
ʻO 5 Prenatal Poses
- ʻO Cat-Cow Stretch (Chakravakrasana) : He ala mālie e ala ai i kāu huelo e kōkua pū i kāu pēpē i kahi kūpono loa no ka laweʻana.
- 'Opuka Pose (Parighasana) :ʻO kekahiʻaoʻao e hāpai iāʻoe e hoʻonui i kahi manawa ma kou'ōpū piha
- ʻO ka Hope II (Virabhadrasana II) :ʻO kahi kūpaʻa e hoʻoikaika ai i kou mau wāwae a wehe i nā hihaka
- ʻO Cobbler's Pose (Baddha Konasana) : He hāmama o ka'ūhā mālie e hoʻoulu ai i ka'ūhā mua; e hoʻohana i nā pākuʻi ma lalo o kēlā me kēia kuli no ke kākoʻo inā pono.
- Legs-Up-The-Wall (Viparita Karani) : He hōʻailona i nā wāwae wāwae a me nā wāwae
Ma hope o kou hāpaiʻana
Ma hope o kāu pēpē, makemakeʻoe e hoʻi hou i kāu hana yoga. Hoʻopaʻa pinepine nā kauka i nā hebedomaʻeono no ka manawa ola no nā makuahine hou ma hope o ka hānau hānauʻana a lōʻihi ma hope o ka māhele Cesareana. Ke hāʻawiʻiaʻoe i ka OK mai kāu kauka aʻaʻohe koko nui, ua makaukauʻoe e hana i ka yoga postpone . He papa kūikawā ko mākou no ka kōkuaʻana i nā mūmū hānai e hakakā me ka'ā'ī aches.
He mea nui i nā mākua hou e mālama iā lākou iho, no laila, e hoʻohana i nā mea āpau e hiki ai iāʻoe ke hele i kahi papa yoga ma kāu iho. Ināʻaʻole ia he koho, momona a me nā papa hana yoga keiki kahi ala maikaʻi e hoʻi ai i loko a hui pū me nā mākua'ē aʻe.
ʻO kahi hua'ōlelo mai
ʻO ka hanuʻana he manawa hoʻohauʻoli a he manawa kūikawā, akā, he mea pōkole hoʻi. Hiki ke kōkuaʻo Yoga iāʻoe i nā mea hana e hoʻomaha iho ai ka hauʻoli i kaʻike ma kaʻae a me ka mahalo i ka mea kupaianaha a kou kino e hana nei. ʻO ka lōʻihiʻana o ka manawa me nā meaʻokoʻa'ē aʻe kekahi mea maikaʻi loa no ka laweʻana i nā papa kula. ʻOiaiʻo ka hapanui o nā wāhine he hoa hana ma ko lākou hāpaiʻana,ʻaʻole e komo ana kēlā kanaka i nā loli kino āu. ʻO ka huiʻana i kahi kaiāulu wahine hāpai i kahi mea nani a waiwai nui e hana.
> Puna:
> Polis RL, Gussman D, Kūo YH. Yoga ma ka hāpaiʻana: He Nānāʻana o nā Māmā me nā Fetal Nā pane i 26 Yoga Postures. ʻO Obstet Gynecol. 2015; 126 (6): 1237-41.