Help expectant mothers stabilize their emotions
What time is the right time to do yoga? How long should I do it at a time? Yoga instructor Chen Yufen recommends that all expectant moms not be limited to a specific practice time. Regarding the details of the practice, she makes the following suggestions: 网站图片位
1. Practice for 15 to 20 minutes a day, but if you feel very tired, shorten the practice time.
2. Pregnant moms of office workers can exercise before going to bed, which can relieve fatigue from working all day and enhance metabolism.
3. Practice at least 3 times a week.
4. Pregnant mothers with better physical strength can increase the movements and time of practice, but don't force them. Once you feel uncomfortable, you should stop immediately and lie down and rest immediately.
5. If you have any questions, consult your doctor.
precautions
1. Avoid eating 1 hour before exercise and 2 hours after meal.
2. Keep a happy mood, focus your spirit, and move step by step. Don't act too hastily.
3. Pay attention to regular deep breathing while practicing, and use a big rest to relax your body after doing it.
Lift your feet and rest
As the gestational age increases, pregnant moms must begin to pay attention to changes in body weight and leg edema. In terms of diet, salt intake should be moderated, and balanced nutrition is the most important; in terms of exercise, lifting your feet and resting can prevent edema in the calves and shins. Use the "relax and breathe" action, start from the toes and cooperate with the breathing to slowly relax your body upward and enjoy the relaxed and pleasant feeling of relieving your body's pressure.
Please do this with me
1. Lie down next to the chair and take a deep breath first.
2. Place your legs slightly high on the chair seat, and place your hands next to you.
3. Completely relax your body and mind and stay for more than tens of seconds. Restore and adjust breathing.
Good for you: Relax the waist and have a good rest to prevent leg edema and varicose veins, promote blood circulation in the feet, and eliminate leg fatigue. At the same time, the waist can also be completely relaxed to relieve the fatigue caused by pregnancy burden.
Fifth month Skylark
After the uncomfortable morning sickness period, mommy's body and mind reached the most comfortable and happy time, her stomach had gradually bulged, the baby's fetal movement became more and more obvious, and the feeling of mother and son connected to each other became closer. During this period, pregnant mothers may easily feel heavy and sore in their waist due to bulging abdomen or poor posture. don't worry! As long as you practice lark pose a lot, you can prevent and solve the problem of waist pain.
Please do this with me
1. Kneel down and take a deep breath.
2. Stretch your left foot back and place your heel under your perineum. Take a deep breath and feel balanced. Stretch your hands to your sides.
3. Tilt your upper body back as much as possible, face up, hold it for dozens of seconds, then restore, adjust your breathing, and change your feet.
Good for you: Enhance the body's resistance and stimulate the lumbar spine and legs. It can adjust the autonomic nerves, enhance the resistance of pregnant women, strengthen body functions and train the sense of balance. Practicing this movement more after childbirth can restore physical strength, prevent menstrual disorders and hormone disorders, and improve the cold phenomenon of hands and feet. Taking a deep breath can stabilize your emotions and bring confidence and peace of mind to mommy.
The 6th month pregnant woman baby rest
Mummy gains weight and easily feels tired. You can use this stance to relax your body. In addition, after each yoga move, you can use this move to rest. After mom has rested for a while, she can continue with the next move or end the exercise.
Please do this with me
1. Lay down slowly on your side and take a deep breath.
2. Slowly turn around towards the floor, face to the left, bend your left hand and place it on your chest.
3. Stretch your right leg, bend your left leg to support your body's gravity, and stay for a deep breath.
4. Restore, adjust the adjustment, and do it again on a different side.
Good fou you: Helps sleep and eliminates fatigue, helps mommy eliminate fatigue, prevents back pain, and helps sleep well. It requires full-body relaxation exercises to be effective. If you feel uncomfortable, you can put pillows on your face, curved knees and chest to make mommy feel more relaxed and comfortable.
Seventh Month Rear View
Mommy's stomach is growing day by day, and her body's center of gravity is leaning forward, making it very difficult to turn over, get up, or walk. The lumbar spine and legs need to support the weight of the mother and baby's body. When the load increases, soreness often occurs. The flexibility of the body is not as good as before, but for the health of herself and her baby, mommy should try to move more. Use the rear view stance to relax the pelvic joints and help solve problems such as waist pain.
Please do this with me
1. Kneel down and take a deep breath.
2. Slowly move your body down, allowing your hips to sit on the floor on the inside of your calves.
3. When inhaling, the upper body slowly turns to the right, the left hand grasps the outside of the right knee, and the right hand tries to extend rearward to the limit, and stay for a few seconds to take a deep breath.
4. Restore, adjust the adjustment, and do it again on a different side.
Good for you: Prevent back pain and stimulate liver and kidney functions, correct spinal irregularities, strengthen back muscles and psoas muscles, adjust central and sympathetic nerves, and prevent pelvic joint relaxation, back pain and foot cramps. (Internship Editor: Zhang Xing)