Pregnancy yoga

7 reasons to start pregnancy yoga

1. It is conducive to relieving tension during pregnancy, making the emotions happy and full of vitality.

2. Massage the internal organs to regulate endocrine and slow down pregnancy reactions.

3. Promote blood circulation and digestive function, and relieve common discomfort during pregnancy.

4. It helps to enhance the flexibility of the pelvis and spine, reduces back soreness and bone pain during pregnancy, strengthens the body's strength, and is conducive to childbirth.

5. Exercise the elasticity of muscles and help restore the body after childbirth.

6. Build a closer connection with your growing baby.

7. It is easier to listen to the messages and instructions from the body during childbirth, which helps shorten the labor process.

5 reminders for safe pregnancy yoga

1. Pregnant women with diseases or a history of miscarriage should follow the doctor's advice and practice carefully. If your doctor requires bed rest or if you have mild bleeding, do not exercise.

2. When practicing, move gently and slowly, and do not exceed your limits.

3. Avoid strong twisting and squeezing of your abdomen.

4. For all side movements, after doing one side, do the same on the other side to maintain balance.

5. Decide whether to practice, the length and intensity of the practice time based on your own ability, and proceed step by step based on the principle of feeling comfortable to your body.

side waist type

Expand and nourish the chest, enhance the flexibility and elasticity of the waist, and help restore your body shape after childbirth.

1. Stand with your legs together. Inhale and stretch your left arm upward.

2. Exhale, drop your body to the right, and look up.

Tip: Focus on the waist and experience the stretching and squeezing of the psoas muscles. Keep your body on a flat surface.

Moon breathing method

Due to the increase in hormones during pregnancy, pregnant women have internal heat and mood swings. This breathing method regulates the heat in the body, helps calm emotions, and helps relieve anxiety during pregnancy.

1. Sit cross-legged, placing the thumb and ring fingers of your right hand on both sides of your nose. Gently press your right nostril with your thumb and inhale through your left nostril.

2. Hold your ring finger on your left nostril and exhale through your right nostril.

Tip: Breathing and breathing time should be equal.

Don't press too hard on your nostrils.

Infant relaxation

When doing yoga, you can stop and rest as long as you feel tired. This deformed relaxation posture allows pregnant women to relax the muscles of the whole body very comfortably.

Take a square mat. Open your knees to the sides, bend your legs, and rest your upper body on the cushion with a relaxed look.

downward dog

This is a good stretching position and promotes blood circulation throughout the body.

The body is in an inverted "V" shape, with the legs open as shoulder width or slightly wider than shoulder width, and the distance between the hands is equal to the distance between the feet. Breathe in. As you exhale, your heels touch the ground downward while your upper body stretches downward.

Tip: Feel the stretching of your body and the expansion of space.

Pregnant women over 8 and a half months pregnant should not do this position.

Lips: Moderate exercise during pregnancy will not produce premature labor

American medical experts used a device to continuously record data on pregnant women's uterine contractions and fetal heartbeat during exercise, and concluded that exercise during pregnancy not only had no effect on premature delivery, but appropriate exercise in the first and second trimester may also reduce the risk of premature delivery.

Link 2: Shorten labor by 3 hours

Studies have shown that women who maintain moderate exercise during pregnancy and women who do not exercise have corresponding stretches of muscles, joints and ligaments, shortening labor by an average of 3 hours, and greatly reducing labor pain.

Link 3: 30% reduction in pregnancy hypertension

Pregnant women who exercise appropriately before pregnancy and within 20 weeks of pregnancy have better functions in all aspects of their bodies than pregnant women who never exercise. Their immunity is improved and their chance of developing gestational hypertension is reduced by 30%.

Link 4: Body temperature 38℃

No matter what kind of exercise you perform during pregnancy, moderation is the basic principle. Generally, after exercise, the pulse should not exceed 140 beats/minute, and the body temperature should not exceed 38℃.

The above content is only authorized to 39 Health Network for exclusive use and may not be reproduced without copyright permission. (Internship Editor: Deng Biqin)