Enjoy the harmony and relaxation of yoga with your baby

There were two experiences that made me admire her mother's style. Once, during the reexamination of the postgraduate entrance examination, several of our classmates had a very happy conversation. Suddenly, one of them fixed his eyes in the distance and made a silent gesture. Everyone looked in the direction of his finger and saw him. At the end of the dark corridor, a pregnant woman who seemed to be about five or six months pregnant was studying hard with books in her hands. Looking at her bulging abdomen, she thought of the hard work we had during our review. I really admire such a strong mother.

Another expectant mother-to-be met while taking a driving license test. The exam that day was a transfer of warehouses, and all the examiners were careful for fear that a mistake might trigger the electronic alarm device. However, the only expectant mother-in-law in the audience took the stage without panic and completed everything neatly in the shortest possible time. The content is so heroic!

Perhaps, all women will become strong when they are pregnant because she knows she is not the only one fighting. In this case, practice yoga with your baby. It can not only promote blood circulation, enhance myocardial contractility, be conducive to the digestion, absorption and utilization of food, help reduce the pain during labor, but also connect with the fetus through the blood, increasing the supply of oxygen and nutrients to the fetus, and promoting the development of the fetus's brain and body.

Exercise 1: Bridge Bridge

Suitable for the group: Yoga practitioners in the first trimester, second trimester and primary trimester can practice, not suitable for the third trimester.

1. Lie flat on the floor, bend your legs, your heels as close to your hips as possible, your feet slightly apart and parallel to each other, and put your arms on both sides of your body close to your hips, with your palms facing down. Do not face the lower jaw upward to avoid pressure on the cervical spine.

2. Take a preliminary breath first, inhale and exhale. When inhaling, tighten your hips, lift your pelvis, and slowly lift your hips up, and slowly leave your spine from the ground. Lift the spine one section at a time until your hips are lifted to the highest position.

3. Exhale and return your hips to the starting position.

Note: Tighten the hip and thigh muscles throughout the exercise to protect the muscles in the lower back from damage when the spine bends.

Exercise effect: Enhance the strength and flexibility of the spine.

Exercise 2: Cat Stretch

Suitable for the group: Yoga practitioners in the first trimester, second trimester, third trimester and primary stages can practice.

1. Kneel on the floor with all four limbs on the ground, arms perpendicular to your shoulders, fingers open, middle fingers of both hands are parallel to each other, knees are located directly below your hips, and legs are slightly separated.

2. Lift your left leg up and straighten it back, leave your left foot off the ground, tip down, lower your left hip, and after your body remains stable, raise your right arm to keep breathing smoothly. Don't hold your breath. Try to maintain this position. Feel comfortable.

3. Withdraw your left leg and right hand to resume normal breathing, and repeat the exercise with your right leg and left hand.

Note: When doing this action, put a soft cushion under your knees, pay attention to balance, and don't get hurt.

Exercise effect: Increase the flexibility of the spine. Practicing cat stretch and extension pose can also stretch and stretch shoulder muscles.

Exercise 3: One leg forward flexion

Suitable for the group: Yoga practitioners in the first trimester, second trimester and primary trimester can practice, not suitable for the third trimester.

1. Sit on the floor with your legs straight forward, bend your left knee, place the heel of your left foot on the perineum, with the toes of your right foot facing up, and stretch your right heel.

2. Place your left toe on the right hip joint and shake your body back and forth.

3. Enter the full posture practice, inhale and slowly place your right hand on your left knee, and grab your left toe from the back of your body with your left hand. Be careful to keep your spine from bending. If you can't do it, don't try hard to reach your toes, hold this position when it feels comfortable, and breathe deeply regularly.

4. Exhale, slowly relax your arms on your sides, shake your legs, and then change your legs to practice.

Note: When shaking your body forward, be careful not to squeeze it into your abdomen. All the movements are just done as best as possible to stretch the muscles and bones to achieve the goal.

Exercise effect: This is a calm posture that stretches leg ligaments, spine and hip muscles. It also helps improve the function of the digestive and urinary systems.

Exercise 4: Right angle

Suitable for the group: Yoga practitioners in the first trimester, second trimester, third trimester and primary stages can practice.

1. Prepare one or two pillows at hand in advance, sit on the ground with your legs straightened, and lean one side of your hip against the wall.

2. Lean your body back and side, with your elbows supporting your body's strength, rotate your legs towards the wall, and finally lie flat at right angles to the wall. Keep your feet straight up against the wall, move your hips as close to the wall as possible.

3. Bend your knees, press your feet against the wall, lift your hips, and put two pillows under it. Both the pillows and hips must rely on the wall.

4. Stretch your legs upward, straighten your arms on both sides of your body, close your eyes and relax.

Note: Generally speaking, pregnant women should not practice handstands. But this position only requires the legs to be upright, so it does not pose a danger to pregnant women.

Exercise effect: This position is very relaxing and highly recommended to pregnant mothers. It relaxes internal organs and the fetus under gravity pressure, reduces symptoms of varicose veins, and rejuvenates the body.

When practicing yoga, expectant mothers should avoid wrestling and bumping their abdomen. In the second and third trimester of pregnancy, it is not suitable for expectant mothers to bend down or squat for a long time to avoid pressing on the abdomen or causing pelvic congestion. Try to exercise as little as possible in the third trimester of pregnancy, because weight gain and lower limbs often have mild edema, so your feet are susceptible to fatigue, so you can do some slow pad exercises. (Internship Editor: Wu Jinyu)