Tips to know about practicing pregnancy yoga

Practicing yoga for pregnant women has gradually become synonymous with fashion in the pregnant women world. If you want to be a healthy and beautiful yoga mother, you must also know some yoga skills and breathing methods. The following small series will guide you on how to practice yoga for pregnant women.

Point1. Object

1. Mothers who have practice experience before pregnancy

If pregnant women have practiced yoga before pregnancy, it is best to pause for 2 weeks to 1 month after pregnancy and replace it with a gentle walk. After it is confirmed that the pregnancy status is stable, then continue the yoga movements you have learned in the past. All movements are determined based on the pregnant woman's physical condition at the time and let the yoga teacher understand it. Teacher Lin Shuping said that such exercises can last until one week before giving birth.

2. Mom who has never practiced

Most people will inevitably be confused when they practice for the first time, let alone pregnant women with big bellies. Therefore, Teacher Lin Shuping believes that expectant mothers who have not learned yoga should start practicing yoga after 14 weeks of pregnancy and everything is stable. Especially expectant mothers who are pregnant with their first child, because they don't know much about the status of their pregnancy, so don't practice rashly to avoid danger.

Small reminder: Assistive tools are of great help

For a pregnant mother who has a belly and is unfamiliar with various parts of her body, any exercise is dangerous. Teacher Lin Shuping believes that when designing movements, some auxiliary tools need to be added, such as levers that can be held, to help pregnant women stabilize their center of gravity before stretching. A chair can also be used as an aid, but it is best if someone sits on it., so that the center of gravity will not be unstable. Make good use of assistive tools, and pregnant women will be less likely to apply force wrong!

Point2. Action

1. Pelvic stretching helps with birth

Because modern people are busy at work and have little exercise time, many women lack the knowledge of correctly exerting force on their abdomen and thighs, and less know how to train the muscles near the pelvis. However, for women, these parts play a very important role in production. role, so practicing yoga can strengthen the strength of the lower body and make the production process smoother. During pregnancy, the expectant mother's pelvis will bear a lot of weight and pressure. Teacher Lin Shuping suggested that pregnant mothers can start practicing from simple movements, such as extending the pelvis and training the thighs to exert force. This type of movement can help choose expectant mothers who have a natural birth and know how to use force correctly during childbirth.

2. Lying or sitting posture is appropriate

There are many movements in yoga. For pregnant women, they must choose the appropriate movements from them so that no exercise injuries will occur. Generally speaking, pregnant women should adopt a lying or sitting posture. Teacher Lin Shuping said that some yoga movements may seem difficult and seem difficult to do. In fact, most of them are caused by psychological factors. In fact, when pregnant mothers practice, as long as someone helps pregnant women, they can do it as much as possible, and there is no need to force themselves to do it completely. After all, pregnant women already have a lot to worry about and have heavy psychological pressure. If practicing yoga becomes another burden, it will lose the meaning of practicing.

Point3. Type

1. Hot yoga: 100% inappropriate

The popular hot yoga is an exercise carried out in a confined space with an indoor temperature of as high as 39 - 41 ° C. It can easily produce a feeling of hypoxia and make people feel very uncomfortable. Teacher Lin Shuping believes that just fighting this environment is already very tiring. If you add exercise, it is not suitable for even ordinary beginners, let alone pregnant women, so hot yoga is definitely not suitable for pregnant moms.

2. Pilatus: You must choose the right action

Pilates seeks to strengthen the muscles in the core. When pregnant women practice Pilates in the early stages of pregnancy when their condition is still unstable, it is easy to cause danger due to improper use of force. Teacher Lin Shuping said that even in the late stages of pregnancy and the condition is relatively stable, you must ask a professional teacher to choose suitable movements and practice them so that they will not cause harm to the body.

Point4. Benefits

1. Develop pain tolerance

During labor, the pelvic cavity requires force. When the pelvic cavity is enlarged, it will involve the surrounding muscles and follow pain. When encountering this kind of tug-like pain, most pregnant women will be unable to bear it. Therefore, they are easily led by the pain during labor and cannot calm down. Breathe. However, if a expectant mother practices yoga before childbirth, since the stretching of muscles will cause soreness during exercise, she will already have a certain degree of tolerance for pain during labor and will be more able to accept the pain brought by labor. The pain will not be panicked by the pain, and can also face labor bravely.

2. Know how to exert right force

According to Teacher Lin Shuping's personal experience, the pain of childbirth is really beyond what ordinary people can endure. However, because of years of practicing yoga, my tolerance for pain has been greatly improved, so I can calmly accept the pain of childbirth without losing control. When the medical staff tells the pregnant woman where she needs to exert force and how to breathe, she can really feel whether she is exerting force on that part of her body. In addition, she also has a full understanding of her body. She can not only clearly know how to exert force, but also feel Whether you really use your strength correctly.