Fashion new practice "pregnancy" flavor yoga
Pregnancy is full of expectation and happiness, and at the same time, expectant mothers suffer from pain in the back, edema of the lower limbs, mental anxiety, headache and insomnia. If you could use a healthy way to strengthen your physical strength, improve the flexibility and flexibility of your muscle tissue, and welcome the arrival of your baby with a relaxed and relaxed mind and body, would you be willing to try it? Yoga during pregnancy has such magic.
Cat style
Steps: 1. Kneel on the mat, place your hands directly under your shoulders, place your knees directly under your hips, and keep your arms and thighs perpendicular to the ground. Keep the entire spine parallel to the ground, taking care not to collapse your waist.
2. Inhale, lift your head slightly and stretch the front side of your spine, allowing your chest to expand forward and upward.
3. Exhale, push with your arms, stretch the back of your spine, and point your tailbone toward the ground between your knees.
Efficacy:
Expands the chest, flexible spine, especially to relieve the pressure on the expectant mother's lumbar spine.
Simple Warrior II
Steps: 1. Spread your feet about shoulder width apart, but don't force yourself to open your feet too wide. Open your right foot outward 90 degrees, retract your left toe inward, and align your right heel with the center of your left foot. Place your hips straight and place your hands lightly on them.
2. Bend your right leg to ensure that the knees are directly above the ankles, the muscles on the front side of the rear thigh are rotated internally, and the outside of the sole of the left foot is lowered to the ground, and the center of the foot is not pressed against the ground. Open your chest and find the sense of verticality between your spine and the ground. Relax your face and look to the right.
3. Keep breathing for 3 to 5 times, then stand up with the inhale, exhale and change to the other side.
Efficacy:
Stretch the inner thigh muscles to strengthen the pelvic muscles in preparation for labor.
Sitting and standing, one leg side extension
Steps: 1. Sit and stand with your waist and back upright. Open your right leg to the side, bend your left leg, and adjust the distance between your left heel and your body according to yourself. Place your right hand on the front of your right leg and your left hand on the side of your body.
2. Inhale, stretch your left arm towards the top of your head; exhale, stretch your upper body to the right and stretch your sides. Eyes look into the sky through the inside of your arms. If your neck is uncomfortable, you can look down in the direction of your right hand. Maintain 3 to 5 breaths.
3. Inhale, straighten your upper body, and continue to stretch your left arm toward the sky; exhale, relax your arm, and slowly change to the other side.
Efficacy:
Help open the pelvis, expand the chest, and naturally deepen breathing.
beam angle type
Steps: 1. Keep your waist and back upright and place the blanket under the ischial bone. Bend your legs and soles facing each other, cross your hands and hold your toes and foresoles, and pull them towards your body; sink your knees towards the ground. Pay attention to ensuring that there is enough space for the baby in the stomach according to your own conditions.
2. Inhale, stretch your spine, and raise the top of your head; exhale, and your upper body forward and downward. After stretching moderately, naturally relax your back to avoid squeezing your abdomen. You can close your eyes and let your consciousness concentrate on feeling the impact and changes the pose brings to your body.
3. Maintain 5 to 7 breaths. Then stand upright as you inhale, continue to stretch your spine, and exhale to relax.
Efficacy:
Stretch your legs to flex your hips, knees and ankles. Promote blood circulation in the pelvic area and nourish the pelvis. This is the best and safest yoga pose for mothers before giving birth. (The above content is only authorized to be used exclusively by 39 Health Network. Please do not reproduce it without the authorization of the copyright owner.) (Internship Editor: Tong Wenchong)