Practicing yoga for pregnant women varies according to pregnancy

Exercise experts pregnant women should be cautious about yoga

Ms. Jin, who is 4 months pregnant, told us that almost all yoga studio posters tell pregnant women that yoga is the first choice throughout pregnancy. But after comparison, she found that the curriculum for pregnant women is almost the same as ordinary yoga classes. The yoga instructor only reduces the intensity of training and does not know much about the health knowledge of pregnant women.

Expert advice: The promotion of yoga studios should not be blindly trusted. Yoga for pregnant women varies from person to person and is not suitable for everyone. Yoga for pregnant women cannot simply replicate ordinary yoga courses. Regardless of the difficulty, length of exercise or amount of exercise, pregnant women must be extra cautious, choose the movements carefully, and absolutely ensure the safety of the baby.

Coach Wang Manhua, who graduated from the Rehabilitation Department of the Institute of Physical Education, personally experienced the transformation from expectant mother-to-mother a few years ago, and began to specialize in sports during pregnancy and postpartum recovery research.

"There are suitable exercises at different stages of pregnancy." She told reporters,"For example, walking can stabilize your mood, increase appetite and sleep, and is suitable for pregnant women at all stages of pregnancy; swimming can be chosen for three months in the second trimester, which can improve cardiopulmonary function and enhance physical strength, but sometimes the water quality in the swimming pool will become a health hazard;'Pregnant Woman Yoga' is specially designed for expectant mothers. It has certain pertinence and is helpful for health and postpartum body recovery. For example, weight gain in pregnant women may cause arch collapse, which can be avoided by exercising the feet through yoga, and exercising the pelvis and ligaments can make the labor process smoother."

Couples practice together and hope to give birth naturally

You lean forward, I bend down... On the summer lawn, Mr. He and his beloved wife are doing yoga back-to-back. The baby in his stomach joins in the fun, moving his hands and legs, and suddenly "kicking" his mother...

This is the scene of He Caiqi, PhD from the Institute of Applied Mathematics and Mechanics, and his pregnant wife Mei Aijiao practicing yoga in their residential area over the weekend. After Aijiao became pregnant, she searched the Internet for information about exercise during pregnancy and learned that yoga is good for natural childbirth. Under the guidance of her coach, Aijiao studied at home every day, and her husband also followed her outdoors to "pose".

After many "exercises", Aijiao and her husband were full of confidence in natural childbirth: "In this way, even if we go back to our hometown in Zhejiang to have a baby, we won't worry about danger!"

Doctors recommend yoga until third month of pregnancy

Zhang Wei, deputy chief physician of the Obstetrics Department of Peking University Third Hospital, said that in the first three months of pregnancy, the fetus is still in the embryonic stage, and pregnant women should not have a large amount of activity to avoid miscarriage. For the first three months, walking is the first choice. The physiological characteristics of pregnant women at each stage of pregnancy vary, and fitness methods should be adjusted in a timely manner.

In the second trimester of pregnancy, the fetus has stabilized. Pregnant women can appropriately increase the amount of exercise based on their personal constitution and past exercise conditions and do whatever they can, such as gymnastics for pregnant women, yoga for pregnant women, etc. However, you should still remember not to engage in strenuous exercise such as running and jumping that can easily lose your balance. Yoga is suitable for practice after 3 months of pregnancy.

mini-survey

A total of 206 future mothers participated in the survey

Do you know anything about yoga for pregnant women?

a. Know well 16%

b. Some understanding 71% c. Not understanding 13%

Do you plan to, or have already taken, a yoga class for pregnant women?

a. Already participated 11% b. Plan to participate 77% c. Do not want to participate 12%

tips

Pregnant women's heart rate should not be too fast when doing yoga, and should not exceed the maximum heart rate [maximum heart rate =(220-age) ×60%]. If pregnant women experience dizziness, nausea or fatigue during exercise, they should stop immediately; if they experience abdominal pain or vaginal bleeding, they should go to the hospital for examination in time.

Pregnant women should also pay attention when practicing yoga: dress should be loose and comfortable, and shoes should fit and light; replenish moisture in time to prevent collapse; pay attention to keep warm to avoid catching cold; it is best to choose a yoga studio with relatively smooth air circulation, which is beneficial to both the mother and the fetus. Physical and mental health is beneficial.

In short, each person's situation is different, so it is best to consult an obstetrician before arranging appropriate exercise. (Editor in charge: Tian Tian)