Prenatal yoga exercises for expectant mothers
Action 1 of
: Stand with your feet apart by about 80 centimeters, raise your arms horizontally to 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 upward as possible. Try to keep your arms in a straight line, and 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. This action helps strengthen the flexibility of the waist muscles, back muscles, and external oblique muscles.
Action 2 of
: 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. This action helps expand the chest, improves deep breathing, increases lung capacity, and strengthens leg strength and balance. Action 3 of
: Sit down, keep the cervical vertebrae, spine, and lumbar vertebrae upright, retract your legs until the thighs are in a straight line, the soles of your feet are opposite, the thumbs and index fingers of both hands are pressed against each other, and the remaining three fingers are straightened and relaxed, and placed naturally on your knees with your palms facing up. 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 to the maximum extent. 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. This action helps soften leg ligaments and activates the spine and cervical spine.
Action 5: Stand with your feet apart by about 1 meter wide, 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. This action helps strengthen the thigh muscles and knee joints, and tightens the buttocks to strengthen the 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. This action helps strengthen leg muscles and ankle strength.
Action 7: Right leg sitting on the left leg, triangular, shoulders open. Adjust your breathing, place your left arm vertically behind your back from top, place your right arm straight behind your back from down, and fasten your hands behind your back with your ten fingers. This action has a good effect on correcting the skew of your back and shoulders, expanding the chest, and strengthening the arm muscles., flexible wrist, elbow and shoulder joints.
Action 8: Spread your knees, face 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. 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! This action relaxes the waist and abdomen muscles and helps the fetus position correctly in the abdomen. (Internship Editor: Liang Yalin)