Pregnant women yoga exercises become healthy mothers

Many expectant mothers have this misunderstanding: you can't do too much exercise during pregnancy. In fact, proper exercise can not only help you get fit, but also benefit your baby's health. Practice the following four yoga movements for pregnant women to build a healthy body with your baby.

The most useful yoga moves during pregnancy

plow

Stimulate the pituitary gland, massage the abdominal organs, increase the flexibility of the spine, and stretch the back muscles, shoulders and thigh ligaments.

Start with a shoulder stand, support your spine with your hands and breathe in. Exhale and slowly raise your legs above your head, touching your feet to the ground. You can also place it on a chair if your legs cannot reach the ground. Then straighten your hands behind your back and cross your fingers. Move the shoulder blades closer together. Try to keep your palms touching each other and keep your elbows straight. Keep your little finger as close as possible to the ground. This action stretches your shoulders.

Keep your spine as straight as possible. Straighten your knees and press your heels toward the ground. Relax in this position, close your eyes, and maintain it to the limit of comfort. At the end, bend your knees first, support your hips with your hands, and slowly roll your body to the ground.

Note:

Do not turn your head. Do not practice handstands after 30 weeks of pregnancy.

bridge

You can increase the strength and flexibility of the spine and stretch the spine and hips.

Lie flat on the ground with your legs bent, place your right ankle on your left knee, turn your right knee outward and then press down again. Place your arms on your sides, breathe in and slowly lift your hips up, then breathe out and slowly lower them down. Continue to press down on your right knee when lifting and lowering your hips. Then switch to the other side. Note: Keep your hip muscles tight.

pelvic tilt

This is one of the most beneficial exercises for the body during pregnancy. It exercises the perineum and pelvic floor, helps control and relax the pelvic muscles and prevents uterine sagging during labor.

Sit in a comfortable sitting position, inhale, and lift up the anus, rectum, and pelvis muscles to experience the feeling of trying hard to find the bathroom and not being able to find it. Exhale and continue to maintain this state. Inhale in, then exhale to slowly relax your muscles.

Note:

If you have hemorrhoids, you can practice with your limbs resting on the ground with your hips up and your head down.

fountain type

This posture is particularly relaxing the body, and it can relax the internal organs and the fetus under gravity pressure, reducing the symptoms of venous flexion.

Prepare a pillow or two. Sit on the ground with your legs straight and one side of your hips against the wall. Lean your body back and sideways, with your elbows supporting your body's strength. Rotate your legs towards the wall, and finally lie flat at right angles to the wall, with your legs straight up against the wall. Move your hips as close to the wall as possible.

Bend your knees, press your legs against the wall, lift your hips, and tuck two pillows underneath, with both pillows and hips leaning against the wall. Lower your hips and straighten your legs up. Stretch your arms at your sides, close your eyes and relax.

At the end, bend your knees first and roll your body to the right and back. Take a break, place your left hand on the floor in front of you, and support your body hard to sit up. (Internship Editor: Wu Jinyu)