5 major yoga moves for pregnant women
In the first stage of pregnancy, pregnant women often fail to persist in any strenuous physical exercise and eventually give up. Pregnant women are advised to exercise starting in the fourth month of pregnancy. For future mothers who have no history of miscarriage and are active and healthy, as long as they feel ready, they can start some gentle exercises that increase body strength and increase muscle flexibility and tone.
Throughout pregnancy, pregnant women can practice different yoga postures, but they must be based on individual needs and comfort. The practice of yoga varies from person to person and must be coordinated with the person's physical condition. If you feel uncomfortable while practicing. You can switch to a practice posture that is more suitable for you.
Practicing yoga for pregnant women can enhance physical strength and muscle tension, enhance the balance of the body, and improve the flexibility and flexibility of the entire muscle tissue. At the same time, it stimulates the glands that control hormone secretion, increases blood circulation, accelerates blood circulation, and can also control breathing well. Practicing yoga can also massage internal organs. In addition, yoga for abdominal exercises can help rebuild your body after childbirth.
Yoga is good for improving sleep, eliminating insomnia, and making people healthy and comfortable. Develop a positive and healthy attitude towards life. Yoga also helps people regulate themselves and bring their body and mind into one.
But it should be noted that yoga is not the only way to make pregnancy and childbirth safer and smoother. Yoga only helps pregnant women exercise properly throughout pregnancy. "Childbirth" consumes a lot of physical strength, so it is normal for most pregnant women to feel scared and uneasy before childbirth. Practicing yoga can make the process easier and easier and help pregnant women maintain a calm mind before giving birth.
Mountain Style of Yoga for Pregnant Women
Action description:
Stand with your feet together, stretch all toes, straighten your knees, exert force backwards, stretch your spine upward, put down your shoulders, straighten your neck, look forward, hold your arms up as far as possible, interlock your hands with each other, and pull your body apart. Hold for 1 or 2 minutes.
Benefits:
Find the balance point between the toes and heels and the center line of the body, so that the body is evenly stressed, improve your posture and enhance vitality, and adjust the discomfort of the spine, so that the hips are lifted up, the chest is open, and the shoulders are relaxed. It is a good posture to improve fatigue. Keep practicing during pregnancy, and the discomfort in the waist and heel after childbirth will be greatly alleviated.
Pregnant women's yoga shoulder stand
Action description:
Lie on your back, bend your legs, lift your hips and stretch your legs upward, support your torso with both hands and push it upward, retract your chin to your collarbone, put your shoulders and upper arms on the ground, and stretch your legs upward as much as possible for 2 or 2 minutes. If you can't do it, try to put your feet on the wall.
Benefits:
This posture acts on the thyroid and parathyroid gland near the neck. Changes in gravity make the internal organs move freely, improve insomnia, constipation, neurasthenia, and emotional instability, relieve fatigue in the lower limbs, relax the waist, and improve ectopic uterus. The situation restores vitality to the body.
Angular yoga for pregnant women
Action description:
Sitting in a sitting position, your legs are bent, your feet are facing each other, close to the base of your thighs, your knees are lowered, your spine is straightened, your eyes are looking ahead or your tip of your nose, and maintain a stable breathing. Exhale and bend your body forward, lower your body as close as possible to the ground, keep breathing for 30-60 seconds, restore your body, and relax your legs. Repeat 2-3 times.
Benefits:
Supply enough fresh blood to the pelvis, abdomen, and back to keep the kidneys and bladder healthy, and promote normal ovarian function. Doing it several times a day during pregnancy can reduce the pain during childbirth and avoid flexion of veins.
Sitting Corner Style for Pregnant Women Yoga
Action description:
Sit on the ground-open your legs as far as possible to both sides and straighten them, apply force downward with your knees, apply force upward with your toes to keep the spine straight, expand the ribs, stretch the diaphragm upward, place your hands on the ground, breathe deeply and exhale, and bend your body forward and downward to the limit, look downward, keep your back lowered, keep breathing normally for 30-60 seconds, return to the starting position, and relax your legs. Repeat 2-3 times.
Benefits:
This position stretches the leg ligaments, promotes blood circulation in the pelvic area, relieves sciatica, and is very beneficial to women.
Dog Style under Yoga for Pregnant Women
Action description:
Kneel vertically on the ground with your knees, hold your arms vertically on the ground, exhale, lift your body from the ground, straighten your arms and legs, look down, force your tailbones upward, stretch your armpits as much as possible, and keep your toes facing your heels straight in front of you. Step back for 1-2 minutes, lie down and rest, and repeat 2-3 times.
Benefits:
It can quickly eliminate fatigue and restore energy, relieve stiffness and pain in the heel, improve discomfort and stiffness in the shoulders, relieve heart rate, and deliver a large amount of fresh blood to the trunk and head, restoring brain cells and vitality. (Internship Editor: Wu Jinyu)