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Prenatal Yoga Prenatal Yoga

Prenatal Yoga: Is it Effective and Safe? Prenatal Yoga: Da li je na snazi i sigurnom?

Motherhood, so they say, is the conclusion of being a woman, and thereupon pregnancy is a very important event in a woman’s life. Majka, kako kažu, je zaključak da je žena, i zato trudnoće je vrlo važan događaj u životu žene. Because of these, women all over the world want the number one trait for themselves and their baby when they are with child. Zbog toga, žene svih krajeva svijeta žele broj jedan potez za sebe i njihove bebe kada se s djetetom. Prenatal yoga is unrivaled way of making this hope make it true. Prenatal joga je bez premca način izrade ovog nadu kako bi ona bila istinita. Yoga can impersonate quite helpful in preparing a women for the rigors of childbirth as bright-eyed because introducing her to a gathering of other expectant mothers. Joga može predstavljati vrlo korisne u priprema žene za rigors od porođaja kao svijetle očiju, jer joj je uvela u prikupljanju drugih trudna majke. It is a good way of staying in shape and diminishing the risks of problems during pregnancy. To je dobar način boravka u formi i smanjuju rizike problema tijekom trudnoće.

Many women who engage moment yoga on during their pregnancy boast the activity to act for quite an effective way of being fit. Mnoge žene koje se upuste u trenutku joga tijekom trudnoće pohvaliti aktivnosti djelovati na vrlo učinkovit način da se stane. Like moiety form of exercise, it is essential however to prepare oneself for yoga especially when it is done as a prenatal activity. Kao i pola oblik vježbe, ali je neophodno kako bi se pripremiti za joga posebno kada je učinjeno kao prenatalna aktivnosti. It would be best to enlist in a class that is specifically designed for denoting women so that the instructors would be knowledgeable about prenatal safety precautions during sessions. Bilo bi najbolje da se angažovati u klasi koji je posebno dizajniran za denoting žene, tako da instruktori će biti dobro obavješten o prenatalna sigurnosnim mjerama tijekom sjednice. It is recommended to begin practicing prenatal yoga early, but those pregnant male who only have time to do it during the sequential trimesters can still benefit a lot from the exercises. Preporuča se za početak prakticiranja prenatalna joga rano, ali one samo trudna muškarca koji imaju vremena za to vrijeme dosljedan trimesters može još puno koristi od vježbe.

Women who have been practicing yoga long before their pregnancy can of course sustain the exercise. Žene koje su prakticiranje joge dugo prije trudnoće, naravno, može održati vježbe. But over the body is bound to chicken feed during the term, it might not be conceivable to do certain yoga poses like before. Ali nad tijelom je dužan chicken feed za vrijeme važenja, to možda neće biti razumljiv raditi određene yoga poza kao prije. It is imperative to tell the instructor of the pregnancy so he or she may be able to modify the exercises to fit the pregnant woman. Od izuzetne je važnosti za reći instruktor u trudnoći tako da on ili ona svibanj moći mijenjati vježbe da stane u trudnica.

Safety During Prenatal Yoga Sigurnost tijekom prenatalna yoga

Prenatal yoga is greatly beneficial for heavy women but extra precautions are expected since pregnancy can be a sensitive situation. Prenatal joga je veoma koristan za žene teška, ali su dodatne mjere opreza očekuje od trudnoće može biti osjetljiva situacija. Here are some tips to ensure safety in prenatal yoga: Evo nekih savjeta kako bi se osigurala sigurnost u prenatalna joga:

- If you join a natural ( non specific for prenatal ) yoga class, be sure to tell the instructor that you are with child and which trimester you are present in. - Ako se učlanite u prirodnom (ne specifične za prenatalno) yoga klasa, svakako recite instruktora koji ste s djetetom i koji trimestar ste prisutni rezervirati
- You should avoid poses that keep you on your back after the first trimester because such can limit the supply of blood to the uterus. - Trebali biste izbjegavati poza koje vas drže na vaš povratak nakon prvog tromjesečja, jer takav može ograničiti opskrbu krvi do uterusa.
- Avoid yoga poses that might make you overstretch your muscles, especially the abdominals. - Izbjegavajte joga poza da bi vam overstretch vaše mišiće, posebno abdominals. During pregnancy, a hormone called relaxin is secreted to help expand the uterus, however this also softens connective tissues, increasing the risk of muscle pulling and other injuries. Tijekom trudnoće je hormon zvan relaxin je secreted kako bi proširili maternica, no ovaj softens i vezivnog tkiva, čime se povećava rizik od mišića povlačenjem i druge ozljede.
- You should day one doing standing poses with chair support when you hit your second trimester, because this time it would be difficult to maintain balance due to the shifting of your paramountcy center. - Trebali bi jedan dan radite postavni poza sa stolica podršku pri pogođen drugi trimestar, jer ovaj put je bilo teško održavati balans na koji gura vaše paramountcy centra. You can also bent your heel against the control for support. Možete također sklonost vašeg peta protiv kontrole za podršku.
- Stay away from hot yoga ( Bikram yoga ). - Ostanite udaljeni od vruća joga (yoga Bikram). Heat can be hazardous for the fetus, and not to mention, extremely uncomfortable for pregnant women. Toplina može biti opasni za fetus, a da ne spominjem, vrlo neugodno za trudnice.
- Monitor your body well. - Monitor vaše tijelo dobro. If you feel anything uncomfortable or painful, stop immediately. Ako smatrate da se nešto neugodno ili bolno, prestati odmah. Your body is changing and you would need to adjust accordingly. Vaše tijelo se mijenja i ti bi trebao podesiti u skladu s tim. As the instructor about modifications of the poses. Kao instruktor o izmjenama i poza.
- You should keep your pelvis in neutral position all the time. - Trebali bi se karlica u neutralni položaj svih vremena. Your buttocks should be relaxed to avoid pain on your hind legs and to discourage injury to your connective tissues sway the pelvis. Vaši mišići trebaju biti opušteni kako biste izbjegli bol na vašem košuta noge i obeshrabruju ozljede na svoj vezivnog tkiva prevaga je karlica.
- If you are required to twist your body, use your back and shoulders instead of your wait to prevent extra pressure on the abdominal muscles. - Ako su potrebni za uviti svoje tijelo, koristiti svoj povratak i ramenima umjesto vašeg čekati da spriječi dodatni pritisak na mišiće abdomena. Twist peerless as far as comfortably possible. Twist bez premca što se tiče komotno moguće. Deep twists can subject your body to hazardous strain. Deep pletiva može predmet svoje tijelo do opasnog naprezanje.

There are certain poses that are deemed to be safe for prenatal yoga, among them are the cobra ( done face - down during the first trimester ), the triangle pose ( with char support_ the seated - forward bend, the Butterfly stretch, the side - angle pose, the standing - forward bend and the cat - cow. It would be wise to avoid the camel, upward bow, handstands, backbends, headstands, and one - legged balancing ( without support from a chair or the wall ). Of course, each material reacts differently to altered moves and it is thus important to act according to one’s innate characteristics. Postoje određene poza koji se smatra sigurnom za prenatalna joga, među njima su kobra (učinio lice - dolje tijekom prvog tromjesečja), trokuta poza (s char support_ se sjedi - nagnuti prema naprijed, i Leptir se protežu, sa strane -- Kut zbunjivati, i stoji - nagnuti prema naprijed i mačka - krava. Bilo bi pametno izbjegli deve naviše luk, handstands, backbends, headstands, i jedan - balansiranje nogu (bez potpore od stolica ili zid). Naravno , Svaki materijal drugačije reagira na pokrete i izmijenjen je tako važno da postupaju u skladu sa karakteristike se urođeni.

Prenatal yoga can superlatively typify an advantageous for you and your future baby. Prenatal joga može superlatively predstaviti jedan povoljniji za vas i vaše buduće bebe. If you execute exercises properly and do the necessary precautionary measures, you can preserve fitness during your pregnancy. Ako ste pravilno izvršavanje vježbi i učiniti potrebne mjere predostrožnosti, možete sačuvati fitnessa za vrijeme trudnoće.

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