Tips for expectant mothers to practice yoga

When practicing yoga for pregnant women, in terms of movements and postures, I believe that what everyone cares most about is what movements can be done? What actions cannot be done? In fact, for pregnant women in the early stages of pregnancy, it is better to do some meditation and stretching movements, while in the later stages, they can do some movements to relieve discomfort during pregnancy and help spontaneous labor.

Actions that cannot be done:

1。Backbend. This kind of action will make the already stressful lower back more fragile. So never do it. Even if you have to do it, you can only do simple chest expansion movements.

2。The action of landing on the abdomen is absolutely not allowed.

3。All abdominal training movements are not good. Because the pressure on pregnant women's abdominal muscles is already very high, abdominal exercise will cause a greater burden. It can even cause the rectus abdominis to rupture, making the lower back more supportive.

4。Deep twisting movements should also be avoided. If you want to do it, you can only do a simple rotation of the shoulders, neck, and upper chest.

5。Never stand upside down. Because during pregnancy, a woman's abdominal bulge has shrunk the chest cavity, and headstand will compress the chest cavity even more. If you still do handstands during the third trimester, it may cause improper fetal position, so don't be careless!

6。Lying posture is not suitable after the second trimester because it will compress the large blood vessels.

7。Make full use of possible breathing space during breathing exercises but do not emphasize abdominal breathing, and do not particularly contract your abdomen.

8。Always remind yourself that your feet are parallel when standing. Avoid the eight-stop method. Causes a greater burden on the lumbar spine.

9。During pregnancy, hormones change, among which more "relaxin" is secreted, making her softer than usual. So don't stretch the muscles too much when doing movements, otherwise you will easily get injured.

Which movements are good and best to do 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 out (so that you can squat), 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 feeling a little bit of holding your urine (but don't really hold your urine). This can prevent postpartum urine leakage and relieve perineal laceration during labor.

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 (rapid and rapid exhalation) is not advisable. 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.

It is best for post-partum women to gradually resume yoga practice after 6 weeks and after the lochia is completely over. The only action you can do immediately after giving birth is the practice of withdrawing your vagina. Don't do sit-ups too early. Use your hands to protect your abdomen to prevent the rectus abdominis from rupturing. Mothers who deliver C-section need more time to recover, so remember to massage the wound often to help recover.

(Internship Editor: Xiao Yu)