Pregnant women yoga to cheer for beautiful mothers
leaned forward and bent down... On the summer lawn, Ms. Zhang is stretching her body, the baby in her stomach joins in the fun, moving her hands and legs, and accidentally "kicking" her mother... Nowadays, yoga, which is conducive to natural childbirth, has become a new favorite among pregnant women.
A professional yoga coach said that pregnant women can practice different yoga postures throughout pregnancy. 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.
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. It 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 during practice, you can change to a posture that suits you more. Practicing yoga can make the process easier and easier and help pregnant women maintain a calm mind before giving birth.
1. Mountain Style
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, and interlock your arms and hands as much as possible upward to pull your body apart. Hold for 1 to 2 minutes. Practice yoga and be careful of "yoga sickness".
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.
2. 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 towards your collarbone, put your shoulders and upper arms on the ground, stretch your legs upward as much as possible, and hold for two minutes. If you can't do it, try 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.
3. Beam angle type
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 to 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 varicose veins.
4. Sitting angle
Action description:
Sitting on the ground, open your legs to both sides and straighten them as much as possible, apply pressure to your knees downward, apply pressure to your toes upward to keep the spine straight, expand the ribs, stretch the diaphragm upward, place your hands on the ground, breathe deeply and exhale, and try your body to bend forward and downward to the limit, look down, keep your back lowered, keep breathing normally for 30 to 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.
5. Lower Dog Style
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 to 2 minutes, lie down and rest, and repeat 2 to 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. (Editor in charge: Teng Yun)