Yoga during pregnancy strengthens leg muscles

Frog Style:

Benefit: Flexible hip joint and entire spine.

Practice: Kneel, lean forward, open your fingers, and place them on the ground in front of you. Keep your knees wide apart, and your toes face each other. Keep your spine straight and breathe naturally. Inhale, exhale, swing to the right, keeping your hips on the ground. Hold 3-5 breaths, inhale, exhale and swing to the left. Repeat several times.

Tips:

·Keep your shoulders relaxed at all times and keep your shoulders parallel to the ground as much as possible during movement.

·Keep the entire spine straight, from the coccyx to the neck and skull, and do not bend your back, collapse your waist, etc.

Head to knee pose:

Benefit: Stretch and soothe your back that is under excessive stress during pregnancy.

Practice: Sit on the mat with your legs straight, bend your right leg, and place the center of your feet on the base of your left leg. Inhale, stretch your arms, exhale downward, and touch your left toe with both hands. Look ahead. Hold for 3 breaths. Exhale, breathe in, get up and restore. Stretch your right leg, rest for a while, and repeat to the opposite side.

Tips:

·If you feel difficulty stretching, you can use the strap around the soles of your feet and grab the strap with your hands to stretch.

·If your bent legs feel tense, you can also lower them to your knees or any position you feel comfortable with.

Standing pose practice

Standing posture is slightly more intense than other postures. During the entire exercise, you must consciously keep the spine upright to avoid natural waist collapse caused by the weight of your baby and lumbar spine injury.

Like a salute to the sun:

Benefits: Strengthen leg muscles; correct pelvis position; prevent knee joint injuries; activate every inch of muscles and joints in the body, a good warm-up before doing any other exercise. Maintain 3-5 breaths for each movement.

Practice:

Stand with feet shoulder width apart and knees slightly bent. Put your hands together before your chest, and your forearms are parallel to the ground.

Inhale, lift your hands and head, and imagine yourself absorbing the energy and nourishment brought by the sun and the universe. Exhale to restore.

Spread your legs about 1 meter apart, open your palms and place them flat on your thighs.

Inhale and exhale fold your body downward from your hips, place your elbows on your thighs, and put your hands together. Notice that your legs and elbows are leaning against each other, creating a stable focus.

Inhale, exhale, slowly place your palms on the ground, and move forward to a suitable position. Spread your fingers and push against the ground. Keep your legs bent and push your toes on the ground. It feels like the buttocks extend like the ceiling.

Breathe in, exhale and kneel. Lift your hips so that your back is parallel to the ground, and bend your knees slightly.

Inhale, exhale and kneel down, rest for a while, and get up and restore.

Tips:

·Don't lock your knees tightly, keep your knees relaxed and flexible.

·Feel the strength of your thigh and calf muscles.

·Imagine the sole of the foot is rectangular and force the four points of the rectangle evenly.

·Keep your spine straight and retract your tailbones inward to prevent stepping on your waist.

·Always keep your shoulders and neck relaxed. (Internship Editor: Wu Jinyu)