The correct way to yoga breathing for pregnant women

The breathing practice method in yoga is called pranayama, which means control of the breath. When trying to practice the yoga breathing method, you must first learn how to breathe correctly.

·Attention

There are many ways to practice breathing in yoga. The methods listed here are suitable for pregnant women to practice and are very safe. Because the fetus needs oxygen all the time. Therefore, pregnant women must not hold their breath. If you are an experienced yoga practitioner, also remember to never hold your breath when practicing any posture while pregnant, even for a short period of time.

·Correct breathing

Lie on your back on a mat or towel, bend your knees, close your knees and separate your feet until slightly wider than your hips. As the duration of pregnancy increases. A soft pad can be placed under your knees for greater comfort. Before learning to breathe correctly, lie down and relax your body, bend your knees to keep the diaphragm in a relaxed state, and close your knees to reduce pressure on the dorsal fossa. Sitting on your back with your chin up can cause tension in the cervical spine. You can put a soft pad under your head. Don't bite your upper and lower teeth tightly during practice, keep your tongue soft and place it at the bottom of your mouth, and don't press your tongue against the hard palate. If your body feels cold, it will not be easy to relax. You can cover it with a blanket if necessary. (After 30 weeks of pregnancy. You can practice sitting with your legs crossed

First, after lying flat, do nothing. Observe your breathing carefully to see if your breathing is stable and regular. But don't deliberately change your breathing, and check which part of your lungs the air enters.

Gently place your hands on your abdomen (Figure 2), inhale through your nose and consciously let the air reach the position below your hands in your body. Let the airflow drive your hands apart naturally. Be careful not to move your arms, but let your breathing naturally cause your hands to separate from each other. Take 10 controlled deep breaths. Inhale and exhale through your nose, move your hands slightly below your breasts, touch your middle fingers with each other (Figure 3), and take another 10 deep breaths to consciously let the air reach the position below your hands in your body. Be careful not to cause any tension in your arms, hands or shoulders. Finally, move your hands above the breast and below the clavicle (Figure 4). Repeat deep breaths 10 times to memorize how the air feels as it passes through various parts of the lungs. Then, breathe in the usual way 10 times to relax, with your arms on your sides and your palms facing up.

Next. Take a slow and controlled deep breath, allowing air to gradually fill the entire lung from the bottom to the middle and finally to the top. When exhale, exhale the air from the top of your lungs first, then the middle, and finally the bottom. Repeat 10 times, then breathe and relax in the usual way.

Muscle tension often occurs unconsciously. When practicing, you need to pay attention not to tighten your shoulders, arms or lower collar, and not to inhale too much air at a time. This will cause the shoulders to pull up and the muscles to tighten. Don't feel any tension during the marginal period of breathing (at the end of each inhale and exhalation), and try to make the transition from inhale to exhalation as gentle and natural as possible. This exercise should be calm and relaxed without requiring too much effort. At the same time, pay attention to the exhalation time being longer than the inhalation time to avoid hyperventilation (manifested as dizziness and dizziness.

You may feel a little uncomfortable practicing this breathing for the first time, but remember that breathing plays an extremely important role in the mother and fetus. The more skillful you practice, the more natural correct and regular breathing will take shape, which will be good for your health throughout your life. Controlled breathing will also help you the most during labor, and once you feel that the correct breathing method becomes simple and comfortable, you can practice it anytime, anywhere, whether you are driving, going to work, or queuing at a supermarket. If you don't have time to complete a complete yoga practice throughout the day, at least practice breathing correctly. This is a great way to exercise, and you can also practice it with your colleagues and friends. (Internship Editor: Wu Jinyu)