Pregnant women's yoga four-style breathing method helps breathe more smoothly

expectant mothers need to be careful about everything when carrying a child, for fear that anything will happen to the baby. So when practicing yoga for pregnant women, it is no exception. Even your breathing should be controlled. Now I will give you the results of four pregnant women's yoga breathing methods for expectant mothers, so that your yoga effect will be twice the result with half the effort.

dandelion breathing method

Dandelion breathing can help you during the first stage of labor. This is a gentle breathing exercise that strengthens control of your breathing by breathing gently. Dandelions have calyx that are as soft as fluff. Children like to blow on the dandelions to blow away the seeds of the dandelion. The same method is used for this exercise. Sit in a comfortable table, place your hands at the hem of your clothes, retract your lips, gently breathe out as if blowing dandelion, and keep exhaling briefly through your mouth until the air is all out. Exhale, inhale through your nose. Repeat this exhalation exercise 15 more times, and then breathe normally.

Repeat the entire exercise for 6 rounds.

bee breathing

Sit in the previous practice position and breathe in and out through both nostrils. When exhaling, close your mouth tightly and make a loud buzzing sound. As long as you feel comfortable, continue to exhale and make a buzzing sound, then inhale through your nostrils without making a sound. Repeating this practice 10 times, the bee breathing method can lengthen the exhalation time and strengthen breathing control.

Bee breathing can also deeply vibrate lung tissues and reduce congestion, which is a good way to relieve chest tightness. This breathing method has a special sedative and soothing effect, because the expiration time is prolonged, which is very beneficial to pregnant women and provides adequate preparation for childbirth.

Victory breathing

Victory breathing is used in almost all yoga postures. Although this breathing style may seem a little strange at first, you must practice it persevere. This breathing method is the basis for practicing all yoga postures and allows people to move and breathe slowly and in control.

The easiest position to practice the Victory Breath Technique is on your back. As with practicing the Correct Breath posture, all exhalation and inhalation are closed only through the holes and lips.

The main feature of the victory breathing method is the partial closure of the trachea of the glottis, which is located at the back of the throat. When breathing triumphantly, you need to tighten the muscles at the base of the throat near the collarbone. Closing the glottis is like closing the gate that controls the inflow and outflow of air. It allows you to better control your breathing, contract the glottis, and slowly breathe to the back of the throat. Then to the lungs.

When you inhale, let air fill the bottom of the lungs, from below the breast to the collarbone. This process can be likened to filling the cup with water: the bottom of the cup is full first, then the middle, and finally the top of the cup. A slight hissing sound occurs when air flows towards the back of the throat.

Exhale slowly from your nose to keep the glottis partially closed. Throughout the exercise, focus on the back of the throat rather than the nostrils. If you find it difficult to master the trick, sigh as if you were breathing through glass, and then pay attention to the feeling of air flowing in the back of your throat. Now close your lips, and pay attention to the focus of breathing on the throat, not the nose (remember to breathe out slightly longer than the inhale time to avoid storing too much oxygen and causing dizziness).

Repeat Victory Breathing 10 times, then return to normal breathing, and practice another 10 times later.

alternating nostril breathing

The smoother air flows in and out of one nostril, the stronger the dominance of this nostril is than the other nostril. This is normal. A healthy person should alternate breathing between left and right Okon, alternating every 2 hours on average.

Sit in a comfortable position with your hands hanging naturally at the hem of your clothes. First touch Zhenji with your right hand. This part will close during practice.

Bend the index finger and middle finger of your right hand towards the palm of your hand, press the right nostril with your right thumb, close the right nostril, gently inhale in from your left nostril, then press the left nostril with your right ring finger, close the left nostril, loosen your thumb and use your right nostril to exhale. Don't press your nose hard, just press gently.

Still close your left nostril, inhale through your right nostril, then close your thumb to your right nostril and exhale through your left nostril. Always start with inhale in the left nostril and end with exhale in the left nostril. The breathing rhythm is left, right, left, right, left, so as to form a complete round. During practice, your elbows should be raised and your shoulders should be soft and relaxed, not tight.

Practice for 12 rounds, then close your eyes to relax and return to normal breathing rhythm. Alternate nostril breathing is the most calming method of yoga breathing. It can balance the left and right hemispheres of the brain, giving people a feeling of tranquility and tranquility.

Alternate nostril breathing is often performed with suspended breathing, but it is not suitable for pregnant women to practice it. (Internship Editor: Wu Jinyu)