Have a beautiful yoga baby

Pregnancy is the most beautiful and cherished stage for a woman, but this special period will also have many troubles, such as: many sports cannot be carried out, early pregnancy reactions, and body distortion.

Does pregnancy have to be bloated? Can't pregnant women enjoy the joy of exercise? Join our mom-to-be yoga class. You will know how to use yoga to reduce pregnancy reactions, how to enjoy the endless nourishment yoga brings to you and your baby, and how to use yoga to help you with childbirth and post-partum recovery.

Note:

1。Pregnant women with abortion cannot practice it.

2。If you have any physical illnesses, please inform your teacher in advance or follow your doctor's advice.

3。You can stop and rest anytime you feel tired.

Phase 1:1 to 16 weeks

You may not know you are pregnant for the first few weeks because it feels like it is not obvious in the confession. At about week 6, when the fetus's head, heart, circulatory system and spine begin to form, hormone secretion increases like a tide, and this occurs;

1。Due to changes in body hormones, nausea and vomiting occur, and these symptoms often appear in the morning;

2。Breast enlargement, pain;

3。Irritability, irritability, depression, depression or upset by sudden pregnancy news;

4。Frequent frequency;

5。Excessive gastric acid, stomach pain;

6。Migraines, hypoglycemia;

7。Fatigue, easy to get sleepy.

Chan Wai

Cat style

1。The legs are as wide as hips, the fingers of both hands are spread out to the ground, and the distance between the hands is as wide as shoulders.

2。Inhale, stretch your spine, and look up.

3。Exhale, arch your back, retract your head and tailbones inward, and look towards your abdomen.

Efficacy: Softens the spine, relieves migraines, nourishes the reproductive system, and relieves early pregnancy reactions.

Note: You can place a towel under the base of your palm.

side waist type

1。Sit on the round stool with your legs apart.

2。Inhale and stretch your right arm upward.

3。Exhale and bend your upper body to the left.

4。Inhale and return your body to the center.

5。Exhale, lower your arms, and relax your body.

Efficacy: Exercise waist muscles, adjust body endocrine, and inject vitality into the body.

Note: Don't stretch too much, don't hold your breath, breathe naturally.

double angle

1。Stand, hold your hips with your hands, spread your legs apart, lift your head, and expand your chest.

2。Bend your body forward.

3。Put your hands on the ground or on a yoga brick.

4。Arms behind your back and fingers intersect.

5。When returning, release your hands, first look up, put your hands on your knees, and slowly get up.

Efficacy: Relieves shoulder and back pain and fatigue, and relieves chest pain.

Note: Do not practice for people with high blood pressure.

simple bridge

1。Lie on your back, bend your legs, land on the ground with the center of your feet, and the distance between your feet should be the same width as your shoulders. Place your arms at your sides and your palms down.

2。Inhale and lift your hips. But put your hands on your back.

3。Exhale and fall to the ground.

Efficacy: Nourishes the reproductive system and calms the body and mind.

Note: Tighten the muscles in your legs and buttocks.

fish style

1。Lie on your back with your feet facing each other, knees open to the side, and hands under your hips.

2。Support the ground with your elbows firmly, relax your cervical spine and move backwards, lift your head and shoulders, and gently touch the ground with the top of your head.

3。When returning, put your elbows on the ground, hold your head up, and slowly put it back on the ground.

Efficacy: Relax the cervical spine, improve chest pain, and treat migraines.

Note: Do not put weight on your head; you can put a towel under your waist.

beam angle type

1。Sit in a sitting position with your feet facing each other, your knees open to the side, and grabbing your feet with both hands.

2。As you exhale, lean forward.

3。Put your hands on your knees, lean back, and lower your head with your chest.

4。Move your center of gravity to the right.

5。Move your center of gravity to the left.

6。Wrap your arms around your calves and press them against your chest.

Efficacy: Nourishes the hip joint, helps open the hip, and helps with production. and relieves varicose veins.

Note: Do not bow your back. Move the glutes back.

Camel

1。Kneel down. The legs are shoulder-wide apart and the chair is behind you.

2。Hold the chair in your hand, tilt your head back, and expand your chest.

3。Relax, turn around, and lean forward in your chair.

Efficacy: Expand the chest and nourish the throat and chest. It is also good for blood circulation in the face.

Note: Tighten the muscles in your legs and buttocks.

warrior

1。Sit in the chair, open your knees to the side, and put your hands together in front of your chest.

2。Stretch your right leg sideways, buckle your toes inward, put the weight of your left leg on the chair, and stretch your arms.

3。Exhale and bend your upper body to the left. Place your left arm above your left thigh, stretch your right arm upward, and look up.

4。Turn to the left, stretch your arms upward, and put your hands together.

Efficacy: Strengthen leg muscles and prevent constipation.

Note: Stretch the rear legs firmly and forcefully.

sitting angle

1。Sitting in a sitting position, legs open, knees extended, feet hooked, toes pointed up.

2。Put your hands back, place them on the ground, expand your chest, and relax your cervical spine back.

3。Put your hands in front of your body, slowly move forward, and bend your upper body forward.

Efficacy: Helps open hips and facilitates delivery.

Note: The arm muscles move backwards. When your upper body is forward, do not squeeze it into your abdomen. (Editor in charge: Zhang Zhaoliang)