Eight styles of pregnant women yoga to healthy body and mind
By becoming a mother-to-be, you are no longer just yourself. Not only should you eat well and sleep well, you should also do appropriate exercise to fully prepare your baby. Xiaobian today recommends a set of yoga for pregnant women. A series of yoga movements designed for pregnant mothers will allow you to improve your physical fitness during pregnancy, reduce psychological stress, and welcome your baby with the healthiest body.
simple bridge
1. Lie flat on the ground. Bend your legs to shoulder width, keep your feet close to the ground, and your toes face forward. Place your arms at your sides and your palms down.
2. Inhale and gradually lift your hips and lower back off the ground.
3. Bend your arms and support your lower back with your hands.
4. Exhale and fall slowly, feet facing each other, knees open to the side, and hands above your abdomen.
Efficacy: Nourishes the reproductive system and calms yourself.
Note:
1. When lifting your body, tighten your thigh and hip muscles.
2. When resting on your back, place the cushion under your legs.
Lying on the ground spinal torsion
1. Lie flat, arms open, palms down, legs together and straight.
2. Bend your right leg and place the center of your right foot on your left knee.
3. Exhale, drop your right leg to the left, and turn your head to the right. Inhale and return positive, and so does the reverse.
4. Bend your legs and put your feet on the ground.
5. Exhale, drop your legs to the left and twist your head to the right. The same goes for the opposite side.
6. Bend your legs, cross your ankles, grab your feet, and lean your legs to the sides of your waist.
Efficacy: Flexible spine.
Note: Don't twist it too hard.
simple triangle
1. Spread your legs about shoulder width and point your toes forward. Raise your arms horizontally to your side.
2. Inhale still, exhale, and fall to the right, stretch your left arm upward, and turn your head upward.
Efficacy: Stretch the spine and improve blood circulation.
Note:
1. Don't put the weight of your hands on your knees.
2. If your cervical spine is uncomfortable, you can turn your head downward.
double angle
1. Spread your legs apart, hold the back of your hips with both hands, inhale, lift your head, and expand your chest.
2. Exhale and slowly fall forward. Hold the floor with both hands or hold the yoga brick.
3. Behind your arms, intersect your fingers and straighten your arms.
4. Inhale, look up first, hold your hips with both hands, and get up.
Efficacy: Relieve shoulder and back pain and fatigue, relieve chest pain
Note:
1. Don't put the weight of your hands on your knees.
2. If your cervical spine is uncomfortable, you can turn your head downward.
3. Patients with hypertension should not practice it.
hip-swiveling
1. Bend your right leg inward and bend your left calf outward.
2. Inhale, arms up, and hands together on top of your head. Stretch your arms upward or place the bases of your palms on the top of your head.
Efficacy: Improve blood circulation in the legs and exercise the buttocks.
Note: Place your center of gravity between your hips.
fish style
1. Lie on the ground with feet facing each other, knees open to the side, and hands under hips.
2. Inhale, lift your chest, support your elbows on the ground, lengthen your cervical spine backward, and gently land on the top of your head.
3. Inhale, lift your head off the ground first, lay it flat, and fall slowly.
Efficacy: Relax the cervical spine and improve chest pain. Treat migraines.
Note: There is no weight on top of your head.
Cat stretch
1. Your legs are shoulder-wide, and your hands and fingers spread out to the ground.
2. Exhale, arch your back, lower your head, and finish your bones. (Internship Editor: Wu Jinyu)