Yoga pose: Butterfly pose

Suitable for primary practitioners, you can practice in early pregnancy, middle pregnancy and late pregnancy.

Practice: Sit upright on the

body in the

, with the soles of your feet close together, and your heels as close as possible to the perineum (Figure 1). Raise the sternum and relax the shoulders. Move your knees up and down like a butterfly flapping its wings. When you move downward, keep your knees as close as possible to the ground (Figure 2). To strengthen the stretching of the hip muscles, stretch your upper body forward, with your head facing forward but do not bend your spine Figure 3. This is a good position to practice pelvic lifting.

Change posture

Suitable for primary practitioners. You can practice in early and middle pregnancy, but not suitable for late pregnancy.

Note:

Do not practice after 30 weeks of pregnancy.

Practice:

Sit on the floor, with your right hip against the wall, your left elbow on the ground, your body leaning backwards and rotating your back so that your body turns right to form an angle with the wall, your legs rest against the wall, lie back, and rest your head against the ground. Or on the mat against the ground, bend your knees, and your feet are relatively close. Your heels are close to your perineum. Try to press your knees against the wall.

Benefits:

Stretch the muscles of your hips, pelvis and inner thighs. (Internship Editor: Long Weiquan)