Practice pregnancy yoga and healthy new baby

Be careful, expectant mothers, don't give up exercising when you are pregnant with a baby. The following set of yoga exercises is for everyone. It can have a great effect on alleviating tension during pregnancy, slowing down pregnancy reactions, and shortening labor. Are you tempted? Hurry up and practice with Tianyue Yoga instructors!

1. Side waist style

Purpose: Expand and nourish the chest, enhance the flexibility and elasticity of the waist, and help restore body shape after childbirth.

1. Stand with your legs together. Inhale and stretch your left arm upward.

2. Exhale, drop your body to the right, and look up.

Tip: Focus on the waist and experience the stretching and squeezing of the psoas muscles. Keep your body on a flat surface.

2. Moon breathing method

Purpose: This breathing method can regulate the heat in the body, help calm emotions, and help relieve anxiety during pregnancy.

1. Sit cross-legged, placing the thumb and ring finger of your right hand on both sides of your nose. Gently press your right nostril with your thumb and inhale through your left nostril.

2. Press your left nostril with your ring finger and exhale through your right nostril.

Tip: Breathing and breathing time should be equal.

Don't press too hard on your nostrils.

3. Infant relaxation

Purpose: It allows pregnant women to relax the muscles of the whole body very comfortably.

Take a square mat. Open your knees to the sides, bend your legs, and rest your upper body on the cushion with a relaxed look.

Tip: Do not allow your abdomen to be squeezed.

4. Squatting

Purpose: Strengthen the strength of the legs, nourish the uterus, and at the same time enhance the strength of the vagina to help delivery.

1. Stand against the wall, with your toes facing outward, and your feet apart as wide as your shoulders. Place your arms in front of your body and cross your fingers.

2. Exhale and bend your knees to squat. In this position, you can try doing "Kegel" exercises, that is, when inhaling in, contract the perineum and levator anus, hold them for as long as possible, and relax when exhaling.

3. Release your hands, inhale, stretch your arms upward and lean back against the wall.

Tip: Keep your back straight throughout the process, and you can put a small stool under your hips as support in the later stages of pregnancy. When getting up, be sure to be slow and put your hands on your knees.

5. Sitting Corner Style

Purpose: Promote blood flow in the pelvic area, stretch the legs, relax and exercise the hips, and relieve the pain of labor.

1. Stretch your legs to both sides and open them until comfortable.

2. Place your hands in front of your body, inhale, stretch your spine, exhale, slowly move your hands forward and lower your upper body. Stay in this position and hold for 7 breaths.

Tip: Pregnant women within five months of pregnancy can straighten their arms and put their upper bodies to the ground if their physical conditions permit.

6. Cat Stretch

Objective: To enhance the elasticity of the spine, improve blood circulation, promote digestion, provide more nutrition to the fetus, and replenish physical strength.

1. Get down on your knees, open your hands and ten fingers to the ground, and your arms are perpendicular to the ground. Inhale, lift your head, bend your waist, and stretch your spine.

2. Exhale, arch your back, lower your head, and retract your chin inward.

Tip: Repeat the action 11 times.

7. Triangle Side Stretch

Purpose: Help strengthen the strength of the legs, promote gastrointestinal peristalsis, and relieve constipation caused by pregnancy.

1. Open your legs, with your right toe facing outwards, your left toe slightly inwards, and straighten your arms at your shoulders.

2. Exhale and bend your right leg.

3. Inhale deeply and breathe out. At the same time, your body falls to the right side and your right hand is on the ground. Keep your arms in a straight line and look up.

Tip: In step 3, if your right hand cannot be close to the ground, you can bend your right arm and lean against your right thigh for support.

In the late stages of pregnancy, if you feel that this movement is a bit strenuous, you can sit in a chair or stop practicing.

8. Beam angle type

Purpose: Increase blood flow to the lower back, abdomen and pelvis areas and prevent varicose veins. Helps open the hips and facilitate childbirth.

1. The centers of your feet are facing each other and your knees are open to the side. Grab your feet with both hands, breathe deeply, and stretch your spine.

2. Exhale and fall forward straight. Reach your limit and hold for 7 breaths.

Tip: This position is suitable for the entire pregnancy. When your abdomen has touched your feet, don't squeeze your upper body downward.

9. Lower Dog Style

Purpose: Promote blood circulation throughout the body.

The body is in an inverted "V" shape, with the legs open as shoulder width or slightly wider than shoulder width, and the distance between the hands is equal to the distance between the feet. Breathe in. As you exhale, your heels touch the ground downward while your upper body stretches downward. (Pregnant women over 8 and a half months pregnant should not do this position

Special Tips for Yoga Instructors

1. Pregnant women with diseases or a history of miscarriage should follow the doctor's advice and practice carefully. If your doctor requires bed rest or if you have mild bleeding, do not exercise.

2. When practicing, your movements should be gentle and slow, and don't exceed your limits.

3. Avoid strong twisting and squeezing of the abdomen.

4. For all side movements, after doing one side, do the same on the other side to maintain balance.

5. Decide whether to practice, the length and intensity of the practice time based on your own ability, and proceed step by step based on the principle of feeling comfortable to your body. (Internship Editor: Wu Jinyu)