Yoga for pregnant women reduces labor pains

Parent-child yoga begins during pregnancy

All expectant mothers-to-be during pregnancy have similar worries. Usually, their bodies will undergo the following changes, such as their breasts becoming very plump, fat begins to accumulate on the waist line, buttocks and thighs, and often feel sore and sleepy in the waist and legs. However, they have to continue to indulge their appetite in order to supplement nutrition. Pregnant mothers have changed greatly in size, but they are extremely careful when treating the fetus and dare not "act rashly". In fact, it is not necessary to interrupt or reduce normal exercise during pregnancy. Scientific arrangements for some exercise are beneficial to both the mother and the fetus. Yoga with soothing movements is a good choice, and talking to the baby in the fetus during exercise is also the earliest form of mother-child yoga.

Benefiting expectant mothers

Appropriate exercise can keep expectant mothers in a good mental state and avoid getting too fat. It can also promote blood circulation, enhance myocardial contractility, increase oxygen intake, and promote metabolism; use the enhancement of the function of the neuroendocrine system to increase the secretion of digestive juice, which is conducive to the digestion, absorption and utilization of food; it can also enhance muscle coordination and help pregnant mothers adapt to the shift of body center of gravity and weight gain.

It can be realized that exercise can relieve tension, make the joints in the waist and pelvis softer, and make the muscles more elastic. Especially, consciously exercising the muscles of the abdomen, waist, back and pelvis can avoid the increase in weight and changes in the center of gravity during pregnancy. The pain caused by pain and helps reduce labor pain during labor and promotes smooth natural childbirth.

The baby also benefits

Since the fetus is connected to the mother's blood, proper exercise by a pregnant woman is also conducive to the growth of the fetus. The enhancement of maternal blood circulation also increases the supply of oxygen and nutrients to the fetus and promotes the development of the fetus's brain and body. Expectant mothers bask in the sun during outdoor activities, which is also conducive to the growth and development of the fetus's bones. Moreover, mothers often maintain a good mental state, which will have a certain effect on forming an optimistic and cheerful personality in the future.

special note

In the activities should pay attention to self-protection, avoid wrestling, collision abdomen. In the second and third trimester of pregnancy, it is not suitable for pregnant mothers to bend or squat for a long time to avoid pressing on the abdomen or causing pelvic congestion. Try to exercise as little as possible in the third trimester of pregnancy, because weight gain and lower limbs often have mild edema, so your feet are susceptible to fatigue, so you can do some slow pad exercises.

Suggestion: Learn the correct way to breathe

Lie on your back on the mat, bend your knees, move your knees together, and your feet apart, slightly wider than your hips. As pregnancy increases, a soft pad can be placed under your knees for greater comfort.

Lie down first and relax your whole body, bend your knees to keep the diaphragm relaxed, and move your knees together to reduce the pressure on the dorsal fossa. You can place a soft cushion behind your neck when you lie on your back. Do not bite your upper and lower teeth tightly while practicing, and keep your tongue soft and placed on the bottom of your mouth. Cover yourself with a blanket if necessary to keep your body warm. After 30 weeks of pregnancy, you can practice sitting with your legs crossed. Pay attention to practicing abdominal breathing, close your lips naturally, and breathe through your nose.

Intern Editor: Tong Wenchong