The most practical three-form midwifery yoga
Kneeling and breathing pose
Action instructions:
1) Kneel down with your insteps pressed to the ground, your knees and toes together, and your heels apart.
2) Place your hands with palms down, place them on your thighs, straighten your upper body, and close your eyes.
3) Feel your breath and calm your thoughts.
Exercise amount:
Determine the exercise time according to your physical condition, preferably after meals, which will help digestion. Practice time should be short to long, with comfort, and slowly feel calm and completely relaxed in your body and mind.
Exercise time: Until the end of the entire pregnancy.
Benefits: You can exercise the thigh and calf muscles, make the lower limbs more powerful, and help with smooth production.
Precautions: Pregnant women suffering from severe arthritis and varicose veins should not do it.
Sitting hip extension pose
Action instructions:
1) Sit down, draw your feet closer to the phalanges, align the soles of your feet, and touch your heels as much as possible to the perineum.
2) Hold your breath for 6 seconds, straighten your trunk and neck, spread your knees as close as possible to the ground, and hug your toes with both hands or place them on your knees.
3) Exhale for 3 seconds to restore.
Exercise amount: 2-3 rounds.
Exercise time: Until the end of the entire pregnancy.
Benefit: Stretching your lower limbs strengthens the muscles in the inner thigh and pelvic area, preparing you well for labor.
Precautions: Pregnant women suffering from severe arthritis, hemorrhoids, and lower abdominal inflammation should not do it.
squat
Action instructions:
1) Inhale for 2 seconds, palm down, straighten your arms and lift them from the front of your body to be parallel to the ground, and at the same time stand on your toes (if you cannot maintain balance, you can use your hands to hold the chair or window sill to do tiptoeing.) Squat down slowly.
2) Exhale for 2 seconds, keep your arms flat and squat on tiptoe, and press your thighs on your calves.
3) Inhale for 2 seconds, and slowly stand up while maintaining a tiptoeing position. Exhale and restore.
Exercise volume: Do 3 rounds.
Practice time: Limit it to what you feel comfortable.
Benefit: Strengthen the thigh and pelvis muscles for smoother production.
Note: If you feel that it is difficult to tiptoe, you can do it without tiptoe. Pregnant women with vertigo and severe arthritis should not do it. (Internship Editor: Yan Lili)