Kim Hee-sun teaches you yoga for pregnant women
The early stages of pregnancy are a period when various fetal cells divide and grow rapidly, and important organs such as brain cells and the heart are also formed during this period. In order to give pregnant women a peaceful mind, it is necessary to practice yoga! The early stages of pregnancy are at risk of abortion. Therefore, it is not appropriate to do too hard movements before the uterus is stable. The posture to practice should be mainly to stabilize the mind. In the middle of pregnancy, the uterus enters a stable period. By practicing yoga, muscles and joints in various parts of the body can become flexible, improve blood circulation, and eliminate edema. Yoga movements in late pregnancy mainly strengthen the muscles of the pelvis and thigh joints to fully prepare for natural labor. Repeated deep breathing can provide sufficient oxygen to the fetus, and tapping the whole body can promote metabolism and improve blood circulation. Practicing yoga this way is simple and effective.
Actions to relieve low back pain
Exhaust posture
Excavate intestinal waste gas, help relax the abdomen, and relieve low back pain.
practices
Relax and lie flat, spread your feet to the width of your pelvis, and bend your knees.
Lay a towel on one foot, exhale slowly, and spread your knees as close as possible to your chest. Repeat it 5 to 10 times, then change to the other side.
Lie flat and twist
Strengthen the flexibility of the spine and relieve tension in the abdomen, waist and chest.
practices
Lie flat, spread your arms to the sides flush with your shoulders, and put your feet together neatly, and exhale. Lift your right leg up and vertically while inhaling.
Exhale slowly and stretch your legs as far as possible to the left. Inhale again and put your legs back into place. Practice in the same way in the opposite direction.
resting position
Use a chair to place your lower limbs high to improve blood circulation throughout the body. This is also a good resting action to relieve low back pain.
practices
Lie on your side, place one leg steadily on a chair that is not too high, rest on a cushion or pillow to maintain a comfortable position, and take 5 to 10 deep abdominal breaths. Relax your posture and feel like you fall asleep. Switch legs and maintain a resting position.
movement of capillaries
Eliminate edema caused by poor blood circulation and strengthen the back muscles.
practices
Lie on your back, lift your limbs up, bend your arms and bend your knees, relax with your hands and toes, and swing upward with your breathing. Be careful not to use too much force when shaking, and then put your hands and feet into place and relax.
Actions to help the fat disappear
forward forward posture
It can exercise the physical strength of the lower limbs and have the effect of lifting the buttocks.
practices
Stand in front of a chair and spread your legs back and forth.
Tilt your upper body forward and hold the chair with both hands at shoulder width, bending your front legs level with your knees and wrists. Maintain this position and push your hind legs back hard.
Stand on your back feet on tiptoe, step on the ground with your front feet, slowly lift your upper body, and take 5 to 10 deep breaths. At this time, hold the pelvis with both hands to enhance the elasticity of the abdominal muscles and exercise the sphincter. Switch to the other side and practice in the same way.
Roll Position 1
Beautify the overall line of the lower limbs and make the curves of the thighs and calves beautiful.
practices
Place the chair next to you, spread your feet apart, spread your arms out, keeping the distance between your feet and your elbows consistent, and turn your toes close to the chair 90 degrees towards the chair.
Exhale while leaning your upper body towards the chair. Hold the chair with one hand, stretch the other hand upward, and breathe about 5 to 10 times.
Inhale in, and at the same time retract your lower abdomen hard to return to your original position. Change the chair and do the same.
Roll Position 2
Regulate endocrine, help shed fat and enhance abdominal elasticity.
practices
Sit in a chair with your legs apart and shoulder width apart.
Inhale, lift your arms at the same time and stretch them to the sides; when exhale, stretch your tailbone downward, retract your lower abdomen hard, lower your right arm, and tilt your upper body slightly to the right. Expand your chest and breathe, look at the ground in the distance, and be careful not to put too much pressure on your neck. Breathe 5 to 10 times. Change directions and practice the same way.
leaned forward
Relax the stiff muscles around your hips, waist, and back to make your hips and thighs more beautiful.
practices
Sitting in a chair, first, place one leg on the other thigh and stretch your spine while breathing in.
When exhaling, slowly lower your head, breathe 5 to 10 times, and return to your original position. Change direction and practice the same way.
Actions to help deliver naturally
Cat's Posture
Exhalation hunched back strengthens the pelvic muscles and abdominal muscles. Repeating this action before delivery can not only relieve low back pain, but also help the fetus smoothly enter the birth canal from the uterus.
practices
Spread your hands and knees to shoulder width and kneel on the ground. Shoulder and arm, thigh and knee are in line. While exhaling, slowly draw your chin closer to your chest, look at your navel, and arch your back. At this time, tighten your lower abdomen towards your back and try to stretch your coccyx.
Inhale and lift your head, relax your waist, and lift your hips. Note: While expanding your chest, naturally look up.
Lift pelvis
Strengthen the muscles in the waist and inner thighs. Equitably develop the muscles around the pelvis, the muscles used during childbirth. It can relieve low back pain caused by pregnancy.
practices
Lie flat on the floor and bend your knees, spreading your legs slightly wider than your pelvis, with your toes facing out as far as possible. Place your arms on either side of your hips. Exhale naturally.
Inhale slowly, step on the ground, and lift your pelvis. Exhale while returning to your original position.
Butterfly pose
Adjust and improve the position of the pelvis to promote blood circulation in the reproductive organs. In addition, you can also massage the soles of your feet with mutual push and pay attention to coordinating your breathing at any time. This exercise strengthens the muscles around the pelvis and thighs.
practices
Sit flat, with the soles of your feet facing each other, and your heels as close to the perineum as possible. Note: If you feel abdominal discomfort, do not force yourself. Grab the instep with both hands, breathe, and straighten your spine at the same time.
As you exhale, slowly tilt your upper body forward about 45 degrees. Pay attention to straighten your back. Take 5 to 10 deep abdominal breaths, then return to your original position.
Butterfly position lying flat
Relieves tension in the neck and shoulder muscles, while promoting blood circulation in the central and cerebral nerves, making the mind clear and the body relaxed. It can also enhance the flexibility of bones, joints and pelvis.
practices
Lie on your back and inhale while bending your knees to the sides with your feet facing each other. At this time, stretch your hands as far as possible towards the front of your head. Exhale and relax. Repeat abdominal breathing for 5 to 10 times. (Internship Editor: Li Jianhong)