Pregnant women yoga elegant body shaping

1. Pregnant women yoga elegant exercise stable body shape

Expectant mothers often lack experience in their first pregnancy and the ability to self-regulate physical changes during pregnancy, and ancient yoga practices can make up for these shortcomings. Yoga exercises relax and stretch, which can precipitate the body and mind, help pregnant women relieve anxiety and even fear, and can also help pregnant women adapt to new body development and growth, relieve and eliminate some discomfort, and lay the foundation for postpartum body recovery.

Senior fitness instructors recommended several simple, effective and safe yoga postures for expectant mothers to help expectant mothers maintain the amount of exercise during pregnancy, strengthen their bodies, and enhance flexibility. They are not only ready for childbirth, but also can be faster after childbirth. Get in shape.

2. Correct sitting posture

When sitting, your legs are comfortably separated, your feet are on the ground, your hands are gently placed on the front of your thighs, leaning forward slightly, breathing with the bottom of your lungs,"along" the spine, creating space between your thighs and trunk, and the front of the pubic bone slightly forward, adjust your pelvis, sit on the anus, and breathe naturally.

3. Correct standing posture

Face the wall or a standard length mirror, with your feet close together, your toes in line with your heels, and your ankles close together. Your weight is evenly distributed on the inside and outside of your feet. Make sure that when the body adjusts, the arch is arched and the power flows upward. The knees retract backwards, the diaphragm is spread, the back is stretched backwards and downwards, and the shoulders and chest are expanded. At this time, the spine is extended until the skull, the arms droop naturally, slightly away from the trunk, and can rotate slightly. The biceps and elbows face forward inside, and the palms face towards the body. Retract your hips and tighten your anus.

4. butterfly

Sit on the floor with your upper body straight, arms extended behind your back, and support your body and curved knees to form a loose diamond shape.

Gently lean forward your upper body with your fingers around and hold your toes and the outside of your feet, push the soles of your feet together, pull your feet back towards the pelvic strap as much as possible, while keeping your spine straight, breathing naturally, swing your knees up and down, making them fly like a butterfly's wings. Feel the relaxation and gradual extension of the top ligament on the inside thigh. Hold for 20-30 seconds. After warming up, strengthen the stretching of the ligaments, inhale and then exhale, while pressing the knees outward and downward with your elbow, hold for 20-30 seconds, inhale and straighten your upper body.

5. bridge

This action stretches and strengthens the abdominal and back muscles, making the back more flexible. Pressure acts on the back of the ribs, which can increase kidney vitality and thus diuretic.

Lay your body on your back, bend your knees, align your feet with the width of your bones, straighten your trunk, arch your body, and breathe out at the same time, then breathe in.

Exhale, breathe in, stretch your arms into a solid triangle, retract your shoulder blades, expand your chest, relax your body, transfer strength to your shoulders, shrink your hips, push up the broad parts of the bones, increase your back, maintain your posture, and breathe naturally.

6. Cat Stretch

This posture helps improve flexibility in the shoulders, neck and spine. It strengthens the reproductive system. It can be fragile on the floor before pregnancy. The limbs support the body. The thighs and upper arms should be perpendicular to the knees and in line with the broad parts of the bones. Practice for six months, with the body's center of gravity evenly distributed on the limbs.

Lower your head, chin towards your chest, shrink your hips, push forward the broad part of the bone, bend your spine to bulge, stretch your neck and shoulders as much as possible, when relaxing, sit back on your feet, with your knees apart, your body leaning forward, and your elbows on the ground. Hold your chin with your hands, hold this position, and breathe naturally 4-6 times.

Internship Editor: Tong Wenchong's

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