Ten yoga movements for pregnant mothers during pregnancy
The most suitable exercise for pregnant mothers is yoga. Today, Xiaobian recommends various yoga and fitness movements during pregnancy to make you a fit mother.
January Japanese Prayer
Steps:
Stand with your feet open slightly wider than your shoulder, put your hands together in front of your chest, and take a deep breath;
Inhale and tilt your upper body back;
Exhale and bend your upper body forward;
Support the floor on the front side of your body with your hands, straighten your knees as hard as you can, and take a deep breath;
Inhale and bend your knees;
Exhale, put your chest to the ground, stay for 6 seconds, while taking a deep breath;
Inhale and slowly lift your body upwards;
Exhale, hold your hands firmly, and straighten your knees off the ground;
The body slowly returns to the standing position, inhale and lean back;
Exhale, restore, put your hands together before your chest, and take a deep breath.
Precautions: You can practice during the second and final stages of pregnancy. In the late stage of pregnancy, due to a protruding abdomen, the body's center of gravity is unstable, so pay attention to maintaining balance during practice. You can also practice in a corner or in a place with a handle. Don't force yourself, rest when you feel tired.
Benefits: Improve pregnant women's lack of exercise, enhance their physique, make metabolism strong, smooth blood circulation, provide sufficient oxygen for the baby in the abdomen, which is beneficial to the health of mother and child; practice 1 or 2 times a day can eliminate the nervous tension of pregnant women, relieve body fatigue, and maintain sufficient physical strength.
February Fish Style
Steps:
Lie flat on the ground and take a deep breath;
Place fists on both sides of your body, support your body with your elbows, keep your chest high, put your head and heart on the ground, stretch your neck as much as possible, stay for 6 seconds, and take a deep breath;
Restore and adjust your breathing evenly.
Precautions: Try your best to raise your chest and keep your back off the ground. This action can correct your humpback. Remember! As long as you feel uncomfortable, you should restore it slowly and not force it to avoid injury.
Benefits: This action is beneficial to the tonsils, thyroid and lungs, increasing resistance; it softens, beautifies neck and shoulder muscles, and has functions such as preventing colds.
March virtual sitting posture
Steps:
Stand with your feet open slightly wider than your shoulder, and take a deep breath;
Inhale, bend your knees into a horse stance, breathe, rest your hands on your knees for 6 seconds, and take a deep breath;
Restore and adjust your breathing evenly.
Precautions: It is advisable to practice more virtual sitting posture in the early stages of pregnancy. When your knees are bent, try to open your knees left and right to the limit, and put all your strength on both legs to build leg strength.
Benefits: Promote blood circulation and fetal growth, enhance leg strength and endurance, and more practice can store abundant physical energy and help
Childbirth is very effective in preventing poor qi and blood circulation caused by insufficient exercise in pregnant women.
Rest style
Steps:
Lie flat on the ground with your feet open left and right slightly wider than shoulder;
Place your hands naturally on both sides of your body, palms up, close your eyes, and take a deep breath.
Notes: After completing each yoga move, use rest poses to adjust to relieve tension. When entering the relaxation stage in a rest stance, you must focus your attention on your body, head to feet or feet to head, and take a deep breath to slowly feel the relaxation of every part of your body and skin. You can practice this movement in the late stages of pregnancy with a soft pillow under your waist, but not too high to make pregnant women comfortable and relaxed.
Benefits: Make the body and mind peaceful, make the spirit happy, eliminate fatigue, refresh the mind, and relieve mental and muscle tension.
practicing yoga
1. Clothes should be loose and comfortable, and practice barefoot;
2. You should practice on an empty stomach, eat and take a bath 30 minutes later;
3. Concentrate your mind, move slowly and gently, and breathe evenly;
4. Don't be too nervous or force yourself, and don't compete with others;
5. It is best to practice every day and do it regularly.
April King Kong Sitting
Steps:
Kneel down, sit your hips on your heels, and take a deep breath;
Stay for 10-20 seconds and restore. (It can also be extended to 1 minute based on your own circumstances)
Notes: When kneeling, you must relax your upper body as much as possible, mainly exercise the strength of your shoulders and chest, pay attention to tightening your chin, and straighten your back.
Benefits: This action can make the practitioner feel at ease, help improve physical fitness, improve attention, and make the spirit happy. It is suitable for pregnant women to practice frequently to relieve the tension and pressure of pregnancy.