Ezi ntshukumo zi-5 ziya kulithomalalisa ixesha lakho elibi kakhulu

Umxholo

• Uqheliso lweekram: Phambili ngeBend
• Ukuzilolonga kweCramps: Half-Moon exhaswayo
• Ukuzivocavoca kwiiCramps: Ukumisa kwentloko ukuya edolweni
• Ukuzivocavoca kweCramps: I-Wide-Angle Forward Bend
• Ukuzivocavoca kweekram: i-Pound Bound Angle Pose
• Uphengululo lwe

Intloko yakho iyabetha, umqolo wakho uhlala uhleli, buthuntu, kwaye okubi kakhulu, isibeleko sakho sivakalelwa kukuba sifuna ukukubulala ungaphakathi ngaphakathi (kumnandi!). Ngelixa ii-cramps zakho zexesha zingakuxelela ukuba uhlale phantsi kwekhava yonke imini, ukuzilolonga, kungekhona ukuphumla kombhede, oko kunokuvuselela kakhulu-kwaye i-yoga iyasebenza kakhulu ekunciphiseni intlungu yakho.

U-Suzanne Trupin, MD, ugqirha wezifo zabasetyhini kwi-Women's Health Practice e-Champaign, e-Illinois uthi: "I-Yoga ibandakanya ukuphefumla okunzulu, okunceda ukukhulula iziphumo ze-oksijini yokunqongophala kwezihlunu.

Ukucima iimpawu zakho, chitha imizuzu emihlanu usebenza ngendlela elula kunye nokuzilolonga kweekram, ngoncedo lukaCyndi Lee, utitshala weyoga obonelela ngeeklasi kwi-intanethi. (ICYMI: Ungayitya indlela yakho ukuya kwiikram ezimbalwa.)

Uqheliso lweekram: Phambili ngeBend

A. Yima ngeenyawo kunye neengalo emacaleni.

B. Cwilisa iinyawo zakho emgangathweni, uphefumle, kwaye ufikelele kwiingalo ukuya eluphahleni.

C. Exhale, uzisa iingalo emacaleni njengoko ujijela phambili ukusuka esinqeni ukuya kubamba umgangatho. Ukuba awukwazi ukufikelela kumgangatho, gobisa amadolo akho.

Bamba umzuzu omnye.

Ukuzilolonga kweCramps: Half-Moon exhaswayo

A. Yima ngecala lakho lasekhohlo eludongeni.

B. Cothisa phambili, uzise iincam zeminwe yesandla sakho sasekhohlo phantsi. Kwangelo xesha, phakamisa umlenze wakho wasekunene ngasemva kwakho ukunyusa ukuphakama.

C. Jika ngasekunene ukwandisa iincam zeminwe zasekunene usiya eluphahleni, ufumba inyonga lasekunene ngaphezulu ngasekhohlo; Beka isundu sasekhohlo (okanye iincam zeminwe) phantsi. Gcina unyawo lwasekunene lubhetyebhetye kwaye uphefumle ngokulinganayo.

Bamba imizuzwana engama-30. Tshintsha amacala; phinda.

(Eyeleleneyo: Ngaba isibeleko sakho siyakhula ngenene ngexesha lakho?)

Ukuzivocavoca kwiiCramps: Ukumisa kwentloko ukuya edolweni

A. Hlala ngemilenze yandisiwe.

B. Bendisa idolo lasekunene kunye nenyawo lendawo ngaphakathi kwethanga elingaphezulu lasekhohlo.

C. Ukuphefumlela kwaye uphakamise iingalo ngaphezulu.

D epheleleyo. Emva koko khupha kwaye uncike phambili ngomlenze wasekhohlo, uphumle ibunzi ethangeni (okanye kumqamelo).

Gcina imizuzwana engama-30, uze uphefumle ukuhlala. Tshintsha amacala; phinda.

Ukuzivocavoca kweCramps: I-Wide-Angle Forward Bend

A. Hlala phezulu emgangathweni kunye nemilenze eyandiswe ngokubanzi kangangoko kunokwenzeka (hlala kumqamelo omncinci ukuba oku akuvakali mnandi).

B. Ukuphefumla kwaye ukhuphe iingalo emacaleni nangaphezulu.

C. Exhale kwaye ugobe phambili, wandisa iingalo phambi kwakho kwaye ubeke izandla zakho phantsi.

D epheleleyo. Gcina amadolo akhomba eluphahleni endaweni yokuqengqeleka ungene kuwe.

E. Yiza nebunzi emgangathweni (liphumle kumqamelo okanye kwibhlokhi ukuba awukwazi ukufikelela).

Bamba umzuzu omnye.

(Ezi mvavanyo zokuguquguquka zinokukukholisa ukuba wolule rhoqo.)

Ukuzivocavoca kweekram: i-Pound Bound Angle Pose

A. Hlala emgangathweni ngengubo esongelwe ngobude emazantsi omqolo wakho kunye nomqamelo ngaphezulu.

B. Goba amadolo akho ukudibanisa intende yeenyawo zakho, emva koko ubeke umqolo wakho ngokukhawuleza phezu kwengubo kwaye ubeke intloko yakho phezu komqamelo.

Phefumla ngokulinganayo kwaye uphumle ngomzuzu we-1.

(Ufuna iintshukumo ezimbalwa ezongezelelekileyo zokuthomalalisa iintlungu zakho kube kanye? Zama ezi zimo zeyoga zePMS kunye neecramps.)

Uphengululo lwe