Yoga tutorial for pregnant women to relax their mood for labor (photo)
Obstetricians and gynecologists say that if women do not have exercise habits before pregnancy, they may easily feel back pain during pregnancy due to weak core muscles, or lower back pain due to the swelling of the uterus that stimulates the pelvic nerves. In addition, in the late stages of pregnancy, in order to help natural labor, hormones in women's bodies will change, making the ligaments in the whole body become relatively loose. Therefore, doctors recommend that after 4 months of pregnancy until before delivery, if there is no bleeding, After asking your doctor for problems such as placenta previa or poor cardiopulmonary function, you can use simpler and relaxing yoga movements to stretch your muscles to relieve back pain, and even strengthen your muscles.
The following yoga movements for pregnant women demonstrated by a yoga teacher are suitable for pregnant moms to practice, but it is recommended that these movements be safer to perform under the guidance of a yoga teacher.
Stretch back leg muscles
Step1
Choose a chair with the back height of about the waist and will not slide. The body is about 10 centimeters away from the back of the chair, your feet are slightly open, and your hands are gently placed on the back of the chair.
Step2
Take a big step back with your feet until your body is slightly bent forward, and you can still touch the chair back with your hands stretched.
Step3
In conjunction with breathing, slowly lean forward and push your hips back, press down on your back and straighten your upper and lower body to reach 90 degrees, stop for 10 seconds, and repeat the action 2 to 3 times about 3 times.
Strengthen leg strength
Step1
Take a stable chair and sit 1/3 in front of the chair, keep your back straight, your knees at 90 degrees, your feet open naturally slightly, and put your hands on your legs.
Step2
Inhale, use the strength of your thighs to keep your buttocks away from the seat cushion more than 15 centimeters as far as possible. Exhale and return to Action 1. Repeat the entire action 10 times.
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When your hips leave the chair, don't press your waist down and turn your back into an S shape. This will hurt your waist and your center of gravity will be unstable.