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Pregnancy Yoga Trudnoća Yoga

What to Expect of Yoga when You Are Expecting: Pregnancy Yoga 101 Što očekivati od Joge Kada se od vas očekuje: Trudnoća Joga 101

Pregnancy is one of the highlight’s of a woman’s life and this is the time when a woman would want to uphold healthy both for herself and her baby. Trudnoća je jedan od istaknuti je od žene život i ovo je vrijeme kad žena bi želite podržati zdrava i za sebe i njezine bebe. Pregnancy yoga is one way of bringing about these hopes whether one has been contact yoga for a long time or one is just doing it for the first instance. Trudnoća yoga je jedan od načina da se o tim se nada da li je jedan kontakt joga za dugo vremena ili se radi samo za prvi primjer. Yoga burden comfort a woman greatly prepare for childbirth and at the same time bond with other mothers - to - be. Joga teret udobnost žena uvelike se pripreme za porođaj i istovremeno obveznica s druge majke - da - biti. It is great way to stay shape and decrease problems for both the mother and the fetus. To je sjajan način da ostane oblik i smanjiti probleme i za majku i fetus.

A league pregnant womanliness who posses first encountered yoga during their pregnancy find yoga to factor a marvelous way to stay fit compared to antithetic forms of exercise. A liga trudna womanliness koji posjeduje prvi naišao joga tijekom trudnoće pronaći joga za faktor jedan veličanstven način da ostanemo fit odnosu na antitetičan oblicima vježbe. It is important however to be prepared for yoga sessions by enumeration about this form of exercise and asking experts. Važno je međutim da se priprema za joga sjednicama koje nabrajanje o ovom obliku vježba i moleći stručnjaka. It is best to sign up in classes that are really intended for pregnancy because the instructors are bound to be prepared to train important women. To je najbolje da se prijavite u klasama koje su zapravo namijenjene za trudnoću, jer instruktori su dužni biti spremni trenirati važno žene. It is usually good to start pregnancy yoga early on, but those who onus only have time to do yoga during the latter stages of pregnancy may still gain a lot of benefits. To je obično dobra za početak trudnoće yoga ranih dana, ali onima koji su samo teret vremena da joga tijekom posljednje faze trudnoće svibanj dobiti još mnogo pogodnosti.

Women who keep been doing yoga for a long instance are of course more entitled to continue their yoga practice. Žene koje se drže radi Joga za dug primjer su naravno više pravo na nastavak njihova yoga prakse. However, since there are many changes to be experienced during pregnancy, one may not exhibit able to do the same yoga routines as before. Međutim, budući da su mnoge promjene u biti iskusio tijekom trudnoće, jedan svibanj ne izlažete mogućnosti da učine isto Yoga rutine kao i prije. What is important is to inform the tutor of the pregnancy so that he or she will know which precautions to take. Ono što je važno je informirati se učilo od trudnoće, tako da on ili ona će znati što poduzeti mjere opreza.

Safety During Pregnancy Yoga Sigurnost tijekom trudnoće yoga

Yoga is indeed beneficial for during pregnancy but it is expected for a pregnant woman to take the utmost care during exercising. Joga je zaista koristan za vrijeme trudnoće, ali očekuje se za trudnica poduzeti maksimum njege tijekom vježbanje. Here are some safety tips for pregnancy yoga: Evo nekoliko savjeta za sigurnost trudnoći Joga:

- When joining a normal yoga class ( not a “Pregnancy Yoga” class ) it is important to inform the teacher that you are pregnant and the trimester you are in. - Kada se pridružio normalan yoga klase (ne "Trudnoća Joga" klasa) važno je obavijestiti nastavnika da si trudna i trimestar su vam rezervirati
- After your first trimester, avoid doing poses that require you to be on your convey as it can limit the blood supply to your uterus. - Nakon vašeg prvog tromjesečja, izbjegavajte radiš poza koji zahtijevaju da se na vašem prevesti kao što može ograničiti opskrbu krvi na svoj uterusa.
- Do not do poses that require you to stretch your muscles too much, especially the abdominal muscles. - Ne činite poza koje zahtijevaju od vas da se protežu vaše mišiće i previše, osobito trbušne mišiće. Pregnancy increases the risk of strains and injuries due to the hormone relaxin, responsible for expanding the uterus and softening connective tissues. Trudnoća povećava rizik od ozljeda zbog naprezanja i na relaxin hormon, odgovoran za proširenje uterusa i omekšavanje vezivnog tkiva.
- Beginning second trimester, standing poses should be done with the support of a chair or the prong against a wall because this is the time when the gravity center would change, making it more arduous to maintain balance. - Početak drugi trimestar, stoji poza treba biti učinjeno uz pomoć stolcu ili šiljak protiv zida, jer je to vrijeme kada je gravitacijsko središte bi promijenili, što je više težak za održavanje ravnoteže.
- Veer away from Bikram yoga ( yoga with heat ) because it is easier to get overheated during pregnancy, and the heat can be dangerous for the fetus. - Skretanje udaljeno od Bikram yoga (yoga s toplinu) jer je lakše dobiti pregrijan tijekom trudnoće, i toplina može biti opasna za fetus.
- Be aware of how your body feels. - Budite svjesni kako se vaše tijelo osjeća. Stop immediately if you feel uncomfortable, faint, or hurt. Prestani odmah, ako se osjećate neugodno, tuguje, ili povrijediti. You might need to adapt your poses to the changes of your body. Možda ćete morati prilagoditi Vašim poza do promjene vašeg tijela. Ask your instructor about easier versions of exercises. Pitajte vašeg instruktora o jednostavnije verzije vježbe.
- The pelvis should be kept in neutral position throughout poses. - U karlica bi trebao biti u neutralnom položaju u cijeloj poza. To do this you should allow your abdominals and noddy your tailbone slightly down and inwards. Da biste to trebali dopustiti Vašem abdominals i mamlaz Vaš tailbone malo dolje i iznutrice. The buttocks should be relaxed to prevent or reduce pain on the hind legs and avoid injury to the tissues that keep the pelvis stabilized. U mišići trebaju biti opušteni kako bi se spriječila ili smanjila bol na zadnji nogama izbjeći ozljede i na tkiva da zadrži karlica stabiliziran.
- During poses that depend upon you to twist your body, use your shoulders and your back instead your waist to avoid pressure on your abdominal muscles. - Tijekom poza koje ovise o vama da se tijelo uvrtjeti vaš, koristiti svoj ramenima i Vaš povratak umjesto vašeg struka kako bi izbjegli pritisak na vaše mišiće abdomena. Twist only as far as it is comfortable, overlook deep twists because they can put unnecessary strain on you body. Twist samo koliko je udoban, ne obazirati se duboko pletiva, jer oni mogu staviti nepotreban pritisak na koju tijelo.

Among the poses that are usually safe to do throughout one’s pregnancy are the Butterfly Stretch, Cobra ( faced - down during the first trimester ), Side angle pose, Triangle pose with chair support, Cat - Cow, seated - forward bend, and the standing - forward bend with chair support. Među poza koji se obično siguran da se tijekom trudnoće su Leptir rastezljive, Cobra (suočavaju - dolje tijekom prvog tromjesečja), strana kut poza, Trokut poza sa stolica podršku, Cat - krava, sjedi - nagnuti prema naprijed, i Stalnog - nagnuti prema naprijed sa stolica podršku. It is first-rate to discount backbends, the camel, headstands, upward bow, solo - legged balancing without chair or wall support, and handstands. To je prvoklasno do popusta backbends, deve headstands, naviše luk, solo - balansiranje bez nogu stolica ili zid podršku, i handstands.

Pregnancy yoga can be a very beneficial exercise for you and your baby. Trudnoća yoga može biti vrlo koristan vježba za vas i vaše bebe. With proper execution and ample precautions you can keep yourself fit throughout your pregnancy. Uz pravilnu izvršenje mjere opreza i opširan možete držati se uklapaju u sve vaše trudnoće. To know more about pregnancy yoga, consult a prime yoga instructor, especially one that is trained to handle pregnant students. Za više saznati o trudnoći Joga, konzultirati premijera joga instruktora, posebice ona koja je osposobljena za obradu trudna studenata.

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