Prenatal yoga that sexy expectant mothers must practice

Walking is just a kind of physical exercise, but doing gymnastics can activate the muscles of the body and increase the strength of the muscles. It can not only reduce the discomfort in the back, waist, and legs caused by body shape changes during pregnancy, but also accumulate strength and is conducive to natural labor. At the same time, it can also lay the foundation for rapid recovery of body shape after childbirth.

Action 1:

Stand with your feet about 80 centimeters apart, raise your arms horizontally on the side, inhale and exhale, and slowly bend your upper body to the left. After bending to the limit, hold your calf or heel with your left hand, and straighten your right arm as straight as possible. Try to keep your arms up and down. In a straight line, keep your eyes on the fingertips of your right hand. Hold for 10 seconds, breathe naturally, slowly return to your original position, and then change the other side to do it again.

Efficacy: This action helps strengthen the flexibility of waist muscles, back muscles, and external oblique muscles.

Action 2:

Stand with your feet together, adjust your breathing, bend your right leg, grab your right ankle with your right hand, and try to keep your right foot close to the inside of your left thigh. After standing firm, put your hands together before your chest and breathe in. If you are unstable, you can also place your right foot on the inside of your left calf or knee

Efficacy: This action can help expand the chest, enhance deep breathing, increase lung capacity, and enhance leg strength and balance.

Action 3:

Sit down, keep the cervical spine, spine, and lumbar spine upright, retract your legs until the thighs are in a straight line, the soles of your feet are facing each other, the thumbs and index fingers of both hands are pressed against each other, and the remaining three fingers are straightened and relaxed, placing them naturally on your knees, with your palms facing up.

Efficacy: This action can help calm breathing, maximize oxygen absorption, relax thoughts, improve blood circulation, and achieve harmony and balance among mind, body and spirit.

Action 4:

Sit down and spread your legs as far as possible. Open your shoulders and sink, drop your hands naturally, slowly twist your upper body to the left, support yourself with your hands in front and back of your body, twist your head with your body, and look forward.

Efficacy: This action helps soften leg ligaments and activate the spine and cervical spine.

Action 5:

Stand with your feet about 1 meter apart, relax your shoulders, and straighten your back. Adjust your breathing and place your hands together in front of your chest. After inhaling in, slowly squat down while exhaling out slowly, trying to lower your body to keep your upper body perpendicular to the ground.

Efficacy: This action helps strengthen thigh muscles and knee joints, tighten buttocks, and strengthen uterine bone muscles.

Action 6:

Lie on your back with your arms at your sides. Inhale, bend your knees, and put your heels close to your hips; exhale, slowly lift your body and tighten your hip muscles. Hold for 10 seconds and slowly lower your body back to your supine position.

Effectiveness: This action helps strengthen leg muscles and ankle strength.

Action 7:

Sit your right leg cross-legged on your left leg in a triangular shape, with your shoulders open. Adjust your breathing, place your left arm vertically behind your back from top, place your right arm vertically behind your back from bottom, and interlock your hands behind your back with your fingers

Efficacy: This action has a good effect on correcting back and shoulder skew, expanding chest, and can also strengthen arm muscles and flexible wrist, elbow and shoulder joints.

Action 8:

Spread your knees apart, your feet facing each other, and kneel on the ground. Put a soft cotton pad on your chest to make yourself more comfortable and to make your baby safer. Press down on top and bottom, intersect your hands, put your elbows on the ground, stick the entire chest to the cushion, and rest your head on the back of your hands.

Efficacy: This action can relax the waist and abdomen muscles, and at the same time help the fetus position correctly in the abdomen.

During the entire exercise process, the most important thing is to focus on the uterine bone muscles. Only by increasing the strength here and making this muscle soft and strong can we help mothers deliver smoothly!

(Internship Editor: Liang Yalin)