Scientific practice of yoga during pregnancy

It is the season of fruitful fruits again, and the continuation of human life is due to the great maternal love. In this regard, we should pay more attention to women who are preparing to become pregnant, are pregnant, and are giving birth. How to help them successfully pass through all stages and achieve physical and mental health, we hereby recommend yoga exercise for pregnant women to everyone.

Yoga practice for pregnant women is divided into early stage (0-12 weeks), middle stage (12-28 weeks), and late stage (28-36 weeks). Different practice methods should be selected for training at different stages, otherwise it will be counterproductive!

Whether or not you practice yoga, pregnant women must get permission from their doctor before practicing, and should practice under the guidance of a qualified yoga instructor who has experience teaching yoga to pregnant women. Note if the practitioner has practiced yoga for a period of time or regularly. Simple exercises can be performed during the first stage of pregnancy (early stages). If you have never practiced yoga and have a history of miscarriage, you should choose to start in the second stage.

From pregnancy to childbirth, pregnant women undergo a series of tremendous physical and psychological changes. Pregnant women not only need to breed the fetus in their belly, but also need to adapt to the transformation of their role as a new mother. For women, giving birth to a new life is the most important thing in life, and the mentality during pregnancy is very critical.

One of the functions of yoga is to achieve balance and coordination between the body, mind and spirit. Pregnant women should try their best to keep their bodies healthy and emotionally stable during pregnancy. Practicing yoga can make people feel confident and harmonious physically and mentally, and have a huge impact on their health and attitude towards life.

Yoga perfectly combines consciousness and body, which is what pregnant women need. Professional knowledge and advice during pregnancy and childbirth are necessary for pregnant women, but the instincts and self-awareness of pregnant women are also the most basic. At this time, yoga can help pregnant women stay calm and increase confidence.

These postures help increase flexibility in the hips, pelvis and spine, and strengthen the strength of the body, making future mothers more flexible and strong, emotionally happy and energetic.

Practice notes:

1. During the practice process, you can choose different movements. However, it must be based on individual needs and be comfortable to practice. If there is any discomfort, stop immediately or choose the action that suits you.

2. The movements should be coordinated with your breathing. Do not practice suspended breathing during pregnancy.

3. When moving to both sides, practice the right side first and then the left side.

4. Avoid face-down exercises after pregnancy with abdominal bulge.

5. Arrange to relax every time you perform a posture until your breathing and heartbeat return to normal.

6. Do left and right twisting movements, with the focus on twisting the upper spine.

7. Don't practice left-right twisting after finishing the bending. The opposite is true. Otherwise you will damage your spine.

8. If you have high blood pressure, do not lift your arms over your head during practice.

9. You can only practice 3-4 hours after a meal.

10. Lying on your back in the third stage of pregnancy will cause a decrease in blood pressure, so you can use lying on your side.

11. Change from lying on your back to lying on your back and lifting the upper body with your hands on the ground, and finally transition from kneeling on one leg to standing.

12. If you experience any discomfort during practice, you should stop immediately.

Benefits of practicing yoga for pregnant women:

Practicing yoga for pregnant women can enhance physical fitness and muscle strength, exercise the balance of the body, effectively improve the flexibility and flexibility of the entire body muscles. At the same time, it can stimulate and control the secretion of hormones, increase blood circulation, eliminate edema in the lower limbs, and prevent varicose veins. By effectively controlling breathing, massaging the internal organs of the body, improving sleep, eliminating insomnia, and psychological disorders. Help pregnant women form a positive and healthy attitude towards life and help self-regulation. Postpartum exercise can quickly help restore your body shape.

1. Squatting

Action essentials: Stand upright, with your legs slightly wider than shoulder, intersect your fingers, and your arms droop naturally; Exhale, bend your knees, lower your body, inhale, straighten your legs, and return to the upright position; Exhale, bend your knees again, and lower your body to your thighs. Parallel to the ground, inhale, and return to upright position; Exhale, bend your knees, and squat completely, keeping your spine straight, inhale, and return to the upright position.

Exercise effect: Strengthen the muscles of both ankles, knees, inner thighs and uterus to reduce the increasing tension in the above areas.

2. Soldier's Second Form

Action essentials: Stand with your legs wide apart, inhale, raise your arms horizontally, turn your left foot 90 degrees to the right, and turn your right foot 30 degrees; exhale, bend your right knee until the thigh is parallel to the ground, the calf is perpendicular to the ground and the thigh, turn your head to the right, look at the fingers of your right hand; inhale and recover, and change direction to practice.

Exercise effect: This position is good for your legs, back and abdomen. Make the leg muscles stronger and eliminate spasms in this area.

3. Cat Stretch

Action essentials: Kneel position, put your hands on the ground, forming a "four feet on the ground"; inhale, lift your head, contract your back muscles, bend your waist and lift your hips, and hold for 6 seconds; exhale, absorb your abdomen, arch your spine high, and your head naturally droop., hold for 6 seconds; perform concave back and arch back 6 times each.

Exercise effect: Increase the flexibility of the spine. Some of these changes in postures can enhance your body's sense of balance, concentration and peace of mind. Practicing the cat stretch pose can also stretch and stretch the shoulder muscles. This is an excellent position for the female reproductive system. During pregnancy, eliminate fatigue in the waist and back, and adjust endocrine by gently massaging the uterus and ovaries. It has a soothing effect on the fetus.

4. Moon Relaxation

Action essentials: Kneel, sit on the heels, touch the instep on the ground, stretch your arms forward, and touch your forehead to the ground; breathe deeply, keep your chest and abdomen close to your thighs, and relax your whole body.

Exercise effect: Relax the spine, waist and hip muscles, massage the abdomen, reduce pelvic congestion, and correct fetal malposition (such as breech position).

5. Beam angle type

Action essentials: Sit down, bend your knees, grab your toes with both hands, and pull your feet toward the perineum; breathe deeply and stretch your spine; breathe out, press your elbows on your legs, and bend your head to touch the ground. Pregnant women do not have to bend forward too much. Depending on the degree of abdominal distension, drive their heads to the ground.

Exercise effect: Practicing this posture every day and opening the hip joint can greatly reduce the pain during division and help prevent varicose veins. Increase blood flow to the lower back, abdomen and pelvis, nourishing the spine and related organs.

6. Weishino style

Action essentials: Lie on your left side, bend your left elbow, and rest your head on your left palm; inhale, lift your right leg, and grab your toes with your right hand; exhale, straighten your right arm and right leg, and hold; practice in different directions.

Exercise effect: Relax both hips and parapopliteal tendons, reduce waist fat, and benefit the pelvic area. It also eliminates back pain and prevents hernias caused by excessive abdominal pressure.

7. Fish drama style

Tips for relaxing movements: Lie on your face, turn your head to the right, bend your elbows, intersect your fingers, rest your head on your left forearm, and bend your right knee. Maintain natural breathing. You can swap left and right.

Exercise effect: The enlarged uterus during pregnancy will compress the intra-abdominal organs and cause numbness in the lower limbs. As the uterus rotates to the right direction, the left side is particularly compressed. The left recumbent position reduces the pressure of the uterus on major blood vessels and organs, and is the sleeping position that should be adopted during pregnancy. (Internship Editor: Wu Jinyu)