Pregnant women should pay attention to "six don't 'ts and nine don't" when practicing yoga

1. The benefits of practicing yoga for pregnant women

Practicing yoga for pregnant women can enhance physical strength and muscle tension, enhance the balance of the body, and improve the flexibility and flexibility of the entire muscle tissue. At the same time, it stimulates the glands that control hormone secretion, increases blood circulation, accelerates blood circulation, and can also control breathing well. Practicing yoga can also massage internal organs. In addition, yoga for abdominal exercises can help rebuild your body after childbirth. Yoga is good for improving sleep, eliminating insomnia, and making people healthy and comfortable. Develop a positive and healthy attitude towards life.

But it should be noted that yoga is not the only way to make pregnancy and childbirth safer and smoother. Yoga only helps pregnant women exercise properly throughout pregnancy. "Childbirth" consumes a lot of physical strength, so it is normal for most pregnant women to feel scared and uneasy before childbirth. Practicing yoga can make the process easier and easier and help pregnant women maintain a calm mind before giving birth.

During pregnancy, although expectant mothers should be very careful to protect the fetus, they should not be too cautious to stop exercising. Appropriate exercise during pregnancy not only helps enhance the physical fitness of expectant mothers and control the lines of their bodies, but also helps them successfully give birth to the baby.

Pregnant women will be in a state of mental stress due to constant changes in their bodies during pregnancy, especially on their back. Yoga exercises can balance the growing abdomen and maintain a good posture. Stretching and strengthening the body helps open the pelvis before delivery. Adjusting the pelvic floor can better control delivery, reduce complications and accelerate postpartum recovery.

3. What should pregnant women pay attention to when practicing yoga

First of all, although yoga for pregnant women varies in practice methods and types of movements due to physical changes, one thing remains unchanged, that is, the pursuit of balance between body and mind. In other words, appropriate breathing and meditation can not only relieve physical discomfort, but also make your mood more stable. Pregnant women can try to practice these two parts at home.

As for postures, what everyone is very concerned about is: What movements can be done? What not? For women in the first three months of pregnancy, it is better not to do yoga asanas because the pregnancy is not yet stable, but breathing meditation and gentle stretching are still good. In the next six months of the second and third stages, some actions can be done to help relieve discomfort during pregnancy and future natural labor.

"Six Tips": Actions that can be done and should be done frequently

1. "Squatting"-like movements are used to train the underlying muscles of the pelvic cavity of pregnant women. You can open your legs to be as wide as your shoulders or slightly wider, with your toes facing outward so that you can squat easily, and then slowly squat down. Another action is: Open your feet wider and squat down completely. Then put your hands on the inside of your knees, put your hands together in front of your chest, and push your arms out hard. However, if the abdomen is too heavy after 36 weeks, or the fetus is still not in correct position after 32 weeks and has hemorrhoids trouble, it is not advisable to perform full squatting. You can sit on a mat or yoga brick to practice.

2. Practice closing the vagina more and imagine that you feel like holding back the urine but don't really hold it. This can prevent postpartum urine leakage and relieve perineal laceration during childbirth.

3. Pelvic tilt. The easiest way is to stand, stick your whole body flat against the wall, and try to turn your tailbone forward. That is, try to slowly spread out the originally suspended lower back on the wall. This can relieve lower back pain in pregnant women.

4. Stand against the wall. Especially for movements like one-legged balance, you can support the wall with one hand or one foot.

5. The breathing method is best to expand the chest. Bellows breathing is not suitable for rapid and rapid exhalation. Breathing between the left and right nostrils is very good. It purifies the nervous system and helps concentrate consciousness and facilitates meditation. Purifying breathing method, breathing deeply through the nose and exhaling deeply through the mouth, can relieve fatigue and pressure in the body and mind. This breathing method is also very good and can also be used during labor pains.

6. To avoid cramping in the middle of the night, stretch your calves before going to bed and supplement more calcium.