Njengoko sibonile kwinqaku Iingcebiso ezisi-7 zokuphepha uxinzelelo lwaphambi kokubeleka, i Ukuzilolonga kukhululeke kakhulu ngexa lokukhulelwa. Sele siyazi ukuba kufuneka siluphephe uxinzelelo olubi kwaye siyazi indlela yokuhambisa uxinzelelo esingenakukuthintela ukuze ukukhulelwa kukhule ngendlela efanelekileyo. Masibone ukuba yeyiphi imithambo yokuphumla esinokuyenza xa ukhulelwe.
Uxinzelelo ngexesha lokukhulelwa
Sele sibonile kwinqaku Iingcebiso ezisi-7 zokuphepha uxinzelelo lwaphambi kokubeleka umonakalo onoxinzelelo ekukhulelweni, kokubini kunina kunye nosana. Ukuze singabinangxaki kwaye yonke inkqubo yokukhulelwa iqhuba ikhosi yayo kangangoko kunokwenzeka, kufuneka sinikele umzuzu omnye okanye nangaphezulu ngosuku ukuze siphumle. Akukho zizathu zokuziva ubhetele kwaye uncede umntwana wethu ukuba enze kakuhle.
Siyaqaphela ukuba sinoxinzelelo noxinzelelo emzimbeni wethu iintlungu zemisipha, ukubetha kwentliziyo, intloko kunye nentlungu… Ngaba ezona mpawu zixhaphakileyo kodwa zininzi ngokuxhomekeke kwinqanaba. Umxholo alulindelanga iimpawu, ukuba ayizukufunda ukuthatha imizuzu embalwa ngosuku kwaye sinxibelelane nomzimba wethu. Iimpawu aziyeki ukubizelwa ingqalelo ukuba kukho into eyenzekayo, ukuba asibaphulaphuli, baya kuba mbi ngakumbi. Wukhathalele umzimba wakho kuba iya kuba nguwe kuphela onayo.
Ukuphumla ngexesha lokukhulelwa
Singakufezekisa ukuphumla ngeendlela ezininzi, kodwa kweli nqaku siza kugxila kwimithambo. Sele uyazi ukuba umthambo ulunge kakhulu ukukhupha uxinzelelo kunye nokukhupha iihomoni zokuzonwabisa. Zilula ukuzenza kwaye azizukuthatha thuba lide. Akukho zizathu! Kuya kukunceda ekunciphiseni ukungahambi kakuhle kokukhulelwa.
Nxiba iimpahla ezintle ukuze wenze umthambo kwaye ukhethe indawo apho kungekho mntu uya kukukhathaza.
Ukuzilolonga ngokuphefumla
Los eyona mithambo iphambili yokuzihlaziya Ngexesha lokukhulelwa kukho imithambo yokuphefumla. Ukuphefumla ngokulungileyo kubaluleke kakhulu ukukhupha ioksijini umzimba wethu wonke (kunye nosana), ukugxila kwingongoma kunye nokuzola ingqondo. Ngaphezulu kwayo yonke loo nto, kubaluleke kakhulu ngexesha lekota yokuqala ukuze ukukhulelwa kuhlanganiswe. Ukuphucula imeko yakho yengqondo neyomzimba, Kwaye ziya kusinceda nangexesha lokuhanjiswa.
Zimbini iintlobo zokuphefumla: i-thoracic kunye ne-diaphragmatic. Ukusuka siphefumla ngokuzenzekelayo i-thoracic iyasinceda ukuba siphile, kodwa i Ukuphefumla kovalo yinto esivumela ukuba siphumle. Ungangqengqa okanye uhlale phantsi, nangona kubaqalayo kuyacetyiswa ukuba ulale phantsi. Thatha kancinci, uphefumle nzulu. Beka isandla esinye esiswini sakho kunye nesinye kwimiphunga yakho. Ukuphefumla kancinci, isandla esiswini sakho siyakukhuphuka kodwa isandla kwimiphunga yakho asizukuvuka. Yenze ibe ngumphefumlo wendalo, othambileyo, ngaphandle kokunyanzela. Kuxhomekeke kumzuzu wokukhulelwa, singathatha ukuphefumla okude okanye okufutshane.
Umbelekisi wakho uza kuchaza imithambo yokuphefumla eqhelekileyo yeeklasi ezichasayo.
I-Yoga yabasetyhini abakhulelweyo
I-Yoga ilunge kakhulu kubafazi abakhulelweyo kuba iyi umthambo onempembelelo ephantsi. Kusebenza ngakumbi kunokuhamba kwaye kuyanceda kubo bobabini umama nosana, kwaye kuya kukunceda ngexesha lokuhambisa.
Uyakuvumela ukulala okungcono, ukuphumla, ukunciphisa iintlungu zengqumboIkhethekile kubafazi abakhulelweyo kwaye inceda ukunciphisa amathuba okuhanjiswa kwe-cesarean. Kuya kufuneka wenze indlela efanelekileyo yokuma kwabafazi abakhulelweyo, kuba ayingabo bonke. Ukuba uya kwi-yoga yangaphambi kokubeleka baya kukuxelela ukuba zeziphi ezikhuselekileyo ukuba uzenze.
Ukucamngca ngexesha lokukhulelwa
Ukuba sidibanisa iyoga kunye nokucamngca, sinendlela efanelekileyo. Ukucamngca kusenza sibe ne ukulungelelana kwengqondo kunye neemvakalelo, ukuba sinxibelelana ngakumbi neziqu zethu, kunciphisa uxinzelelo kunye noxinzelelo, kwaye iyakunceda hlala wehlile. Kuthatha kuphela imizuzu embalwa ngosuku kwaye ungaguquguquki ukuze izibonelelo ziqwalaselwe.
Ukulala kwindawo apho ungazukuphazanyiswa, vala amehlo kwaye ujonge ekuphefumlweni kwakho. Ukuba ufikelwa yingcinga, yiyeke ihambe kanye ngendlela ebezile ngayo, ungayikhathalelanga. Hlala ugxile ekuphefumlweni kwakho, okuya kuba kwendalo ngakumbi kwaye kukhululeke. Ekuqaleni kunokuba nzima, asazi ukuba singahlala njani sizolile. Sineengxoxo zangaphakathi ezingasivumeli ukuba sikhuphe unxibelelwano. Ngokucamngca uya kuba nakho ukumisa le ncoko kwaye uphumle naphina.
Ukunyuka
Ukuhamba kakuhle kuya kukwenza ulale ngcono, kwaye kunazo zonke izibonelelo zokuzilolonga. Ukwenza oku ukuba kufuneka uphume endlwini kodwa ungathatha ithuba xa kufuneka wenze into engekho kude ukuze uthathe ithuba kwaye uhambe.
Kuba khumbula ... nantoni na oyivayo xa ukhulelwe umntwana uyayiva nayo. Mfundise ukuba azive ekhululekile.