Yoga for pregnant women reduces labor pains
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
Pay attention to self-protection during activities to avoid wrestling and bumping your 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.
First, after lying flat, carefully observe your breathing to see if it is stable and regular.
Gently place your hands on your abdomen, inhale through your nose and consciously let the air reach the position below your hands in your body. Let the airflow drive your hands apart naturally. Be careful not to move your arms, but let your breathing naturally cause your hands to separate from each other, and perform 10 controlled deep breaths. Don't create any tension in your arms, hands or shoulders. Then, move your hands below the breast and below the collarbone above the breast, repeat deep breaths 10 times each, memorizing how the air feels as it passes through each part of the lungs, and then breathe 10 times in the usual way to relax the body, with your arms placed on both sides of the body, palms facing up.
Next, take a slow, controlled deep breath, allowing air to gradually fill the entire lung from the bottom to the middle and finally to the top. When exhale, exhale the air from the top of your lungs first, then the middle, and finally the bottom. Repeat 10 times, then relax with your usual breathing.
Pregnant women yoga sitting and recumbent positions
Sitting exercises can calm your mind, relieve tension, eliminate fatigue and improve sleep. It can be divided into front bending, back bending and waist torsion exercises. Bending down before sitting can exercise the umbilical chakra (one of the energy parts of the human body in yoga theory) and control the kidneys and adrenal glands. This exercise helps balance and strengthen the function of these two organs.
Recumbent exercises open up the groin, increase flexibility in the spine, and strengthen the back, arms and legs.
Suggestion: supine twist
Suitable for the group: Suitable for postpartum recovery.
Exercise effect: Eliminate tension in the lower back, make the spine more flexible, and exercise the waist line.
Lie on your back, bend your knees to your chest, open your hands to your sides, palms down. Inhale in, then exhale, slowly tilt your knees to the right side of the ground, turn your head to the left hand, place your shoulders flat on the ground, and do not turn your chest when twisting your waist. Inhale, slowly return your head and knees to the starting position, and then twist it to the other side of your body.
Suggestion: Butterfly style
Suitable for groups: Suitable for primary practitioners, you can practice in early pregnancy, middle pregnancy and late pregnancy.
Exercise effect: Stretch the muscles of your hips, pelvis and inner thighs.
Sit upright with the upper body, the feet of your feet close together, your heels as close as possible to the perineum, lift the sternum and relax your shoulders, move your knees up and down like a butterfly flapping its wings, and keep your knees as close as possible to the ground when you move down. To strengthen the stretching of your hip muscles, stretch your upper body forward with your head facing forward, but do not bend your spine. This is a good position to practice pelvic lifting.
Suggestion: Bridge bridge
Suitable for group: Suitable for primary practitioners, you can practice in the early and second trimester of pregnancy, but not suitable for the late trimester of pregnancy.
Exercise effect: Enhance the strength and flexibility of the spine.
Lie flat on the ground with your legs bent, your heels as close to your hips as possible, your feet slightly apart and parallel to each other, and your arms on your sides close to your hips, with your palms facing down. Do not face the lower jaw upward to avoid pressure on the cervical spine.
Take a preliminary breath first, inhale and exhale. When inhaling, tighten your hips, lift your pelvis, and slowly lift your hips up, and slowly lift your spine away from the ground. Lift the spine one section at a time until your hips are lifted to the highest position.
Tighten the buttocks and thighs throughout the exercise to protect the muscles in the lower back from damage when the spine bends.
Suggestion: Baby style
Suitable for group: Suitable for primary practitioners, you can practice in the early and second trimester of pregnancy, but not suitable for the late trimester of pregnancy. This position cannot be practiced after 30 weeks of pregnancy.
Exercise effect: Stretch the hips and pelvis.
Lie on your back, bend your knees before your chest, keep your knees bent, and lift your feet up with your calves perpendicular to the ground. Hold the outer edges of your feet with both hands, keep your knees close to your armpits, and your tailbones close to the ground. Hold this position to the extent you feel comfortable, then put your feet back on the ground and bend your knees.
Pregnant women yoga standing and kneeling postures
As the abdomen bulges increasingly, the center of gravity of the body changes, and the body will unconsciously lean forward. Yoga can help pregnant women stabilize their body's center of gravity, maintain body balance, and correct poor posture.
Standing practice can eliminate tension and pressure, restore strength, and cheer up your spirits. Standing practice teaches scientific exercise methods, which can enhance body strength and increase stability and balance. Standing exercises can exercise the back, neck, spine and shoulders, increasing the strength of the legs, allowing the legs to bear the weight of the developing fetus. Practicing these postures can also improve the circulation and respiratory system, eliminate pain, and promote digestion.
Recommendation: Cat Stretch
Suitable for groups: Suitable for primary practitioners, you can practice in early pregnancy, middle pregnancy and late pregnancy.
Exercise effect: Increase the flexibility of the spine. Practicing cat stretch and extension pose can also stretch and stretch shoulder muscles.
Kneel on the ground with all four limbs on the ground, arms perpendicular to your shoulders, fingers open, middle fingers of both hands are parallel to each other, knees are located directly below your hips, and legs are slightly apart. Lift your left leg up and straighten it back, leave your left foot off the ground, tip down, and lower your left hip. After your body remains stable, raise your right arm to keep breathing smoothly. Don't hold your breath. Try to maintain this position to feel comfortable. Limit. Withdraw your left leg and right hand to resume normal breathing, and repeat the exercise with your right leg and left hand.
Tips: When doing the cat extension pose, put a soft cushion under the knees, pay attention to balance, and don't fall.
Recommendation: Single leg forward flexion
Suitable for group: Suitable for intermediate practitioners, you can practice in the early and second trimester of pregnancy, not suitable for the late trimester of pregnancy.
Exercise effect: This is a calm posture that stretches leg ligaments, spine and hip muscles. It also helps improve the function of the digestive and urinary systems.
Sit on the mat with your legs straight forward, bend your left knee, place the heel of your left foot on the perineum, with the toes of your right foot up, and stretch your right heel. Place your left toe on the right hip joint and rock your body back and forth.
Enter the full posture, inhale and slowly place your right hand on your left knee, grabbing the left toe with your left hand from the back of your body. Be careful to keep your spine from bending. If you can't do it, don't try hard to reach your toes, hold this position when it feels comfortable, and breathe deeply regularly, then exhale, slowly relax your arms on your sides, shake your legs, and then change your legs. practice.
Tips: When shaking your body forward, be careful not to squeeze it into your abdomen. All the movements are just done as best as possible to stretch the muscles and bones to achieve the goal.
Recommendation: Right angle type
Suitable for groups: Suitable for primary practitioners, you can practice in early pregnancy, middle pregnancy and late pregnancy.
Exercise effect: This position is very relaxing and highly recommended to pregnant mothers. It relaxes internal organs and the fetus under gravity pressure, reduces symptoms of varicose veins, and rejuvenates the body.
Prepare a pillow or two at hand in advance, sit on the ground with your legs straightened, and lean one side of your hip against the wall. Lean your body back and side, your elbows support your body's strength, rotate your legs towards the wall, and finally lie flat at right angles to the wall. Keep your feet straight up against the wall, move your hips as close to the wall as possible. Bend your knees, press your feet against the wall, lift your hips, and tuck two pillows underneath, with both pillows and hips leaning against the wall. Stretch your legs upward, stretch your arms at your sides, close your eyes and relax.
Tips: Generally speaking, pregnant women should not practice handstands. But this position only requires the legs to be upright, so it does not pose a danger to pregnant women.
Suggestion: Crescent
Suitable for groups: Suitable for intermediate practitioners, you can practice in early pregnancy, middle pregnancy and late pregnancy.
Exercise effect: It can stretch the buttocks and enhance the flexibility of the spine. It can also stretch the chest and stimulate the kidneys and adrenal glands.
Kneel on your knees, inhale, and straighten your right leg forward when you exhale. Inhale again and raise your arms forward, then raise your hands above your head. If you have high blood pressure, just put your hands together and place them on your chest. As you exhale, bend your right knee into a lunge, lower your left hip, stretch your body upward, straighten your elbows, but relax your shoulders. If you do not have cervical disease, you can gently lift your head and look up to your hands; if your back is flexible, your body can lean back slightly.
Tips: If you have cervical spine disease, don't lower your head during practice. If you have high blood pressure, do not raise your hands above your head.
Suggestion: Squatting
Suitable for groups: Suitable for primary practitioners, you can practice in early pregnancy, middle pregnancy and late pregnancy.
Exercise effect: Stretch hip and leg ligaments, massage internal organs, and calm your mind. Changing your posture can also stretch your shoulder muscles.
Stand straight with your feet parallel and spaced apart, turning your toes slightly outward. If your hips are not particularly flexible, you can separate your feet to be slightly wider than your hips. Inhale, raise your arms forward to shoulder height, palms down. Exhale, bend your knees and squat, keep your hips close to the ground as close as possible, and keep your knees apart as possible. If you lift your heels, place a wooden block, book or phone book under your heels. Inhale, contract your quadriceps, and then use the strength of your thighs to lift your body to stand up.
Tips: When squatting, keep your spine straight and land on the ground with all your feet. Prevent poor control of your center of gravity and leaning back. (Internship Editor: Long Weiquan)
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