A set of yoga moves specially designed for pregnant moms

rest action

This action coordinates your breathing Instructions: Sit in a chair, then take a deep breath, paying attention to breathing in and out. Be sure to sit up straight with your shoulders tilted back and your hands on your stomach.

Simple childbirth breathing exercises

This action allows you to breathe deeper while exercising.

Explanation: First stand with your feet apart at the width of your hips, inhale and lift your arms until the palms can merge above the top of your head. Keep your palms together, exhale and slowly put your hands down on your chest and make a joint motion. Repeat this action 8 times.

Improved pressing down on the

will stretch your back and hamstring well.

Explanation: Spread your feet apart as wide as your hips, stretch your arms in front of your body, hold on the back of a solid chair, and then slowly bend your upper body, knowing that it is in line with your hips and parallel to the ground. Make sure your feet are tightly pressed to the ground and stretch your body as much as you can accept it.

Modified side corner action

This action stretches the muscles of the buttocks.

Explanation: Move the stool to a position where it can face you, and then place your right foot on the cushion of the chair. Place your right elbow on your knees and lift your left hand to the top of your head. The left side of your body should be in line with your fingers. As you stretch the left side of your body, press your right elbow against your knees. After 5-8 breaths, change direction and perform this action.

Standing Shoulder Stretch

This action may stretch your shoulders and chest.

Explanation: Spread your feet apart as wide as your hips, cross your hands behind your body, and gently stretch your shoulders and chest. Make sure your waist is straight.

Hamstring relaxation

This action will stretch your hamstrings.

Explanation: Move the chair towards you, then place the heel of your right foot on the chair cushion, bend your body forward to a position where you feel comfortable, stretch your hands to your feet as much as possible, make sure your back is flat, and breathe 5-8 times. Repeat this action in another direction.

Pigeon Action

This action strengthens the muscles of your buttocks.

Explanation: Sit in a chair, then place your right foot on the knee of your left foot so that your right thigh can be parallel to the ground. Place your left hand on the ankle of your right foot and lean forward to keep your back straight. After 5-8 breaths, repeat this action in the other direction.

39Health website www.39.net special article, please do not reproduce without written authorization. (Internship Editor: Liang Yalin)