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.

Tip: Do not allow your abdomen to be squeezed.

squat

Strengthen the strength of the legs, nourish the uterus, and at the same time enhance the strength of the vagina to help delivery.

1. Stand against the wall with your toes facing out and your feet apart at shoulder width. Place your arms in front of your body and cross your fingers.

2. Exhale and bend your knees to squat. In this position, you can try doing "Kegel" exercises, that is, when inhaling in, contract the perineum and levator anus, hold them for as long as possible, and relax when exhaling.

3. Release your hands, inhale, stretch your arms upward and lean back against the wall.

Tip: Keep your back straight throughout the process, and you can put a small stool under your hips as support in the later stages of pregnancy. When getting up, be sure to be slow and put your hands on your knees.

sitting angle

This position promotes blood flow in the pelvic area, stretches the legs, relaxes and exercises the hips, and relieves the pain of childbirth.

1. Stretch your legs to the sides and open them until comfortable.

2. Place your hands in front of your body, inhale, stretch your spine, exhale, slowly move your hands forward and lower your upper body. Stay in this position and hold for 7 breaths.

Tip: Pregnant women within five months of pregnancy can straighten their arms and put their upper bodies to the ground if their physical conditions permit.

Cat Stretch

Enhance the elasticity of the spine, improve blood circulation, promote digestion, provide more nutrition to the fetus in the abdomen, and replenish your strength.

1. Get down on your knees, open your hands and ten fingers to the ground, and your arms are perpendicular to the ground. Inhale, lift your head, bend your waist, and stretch your spine.

2. Exhale, arch your back, lower your head, and retract your chin inward.

Tip: Repeat the action 11 times.

Triangle Side Stretch

Help increase the strength of the legs, promote gastrointestinal peristalsis, and relieve constipation caused by pregnancy.

1. Open your legs, with your right toe facing outward, your left toe slightly inward, and straighten your arms at your shoulders.

2. Exhale and bend your right leg.

3. Breathe in deeply and exhale. At the same time, your body falls to the right side, placing your right hand on the ground. Keep your arms in a straight line and look up.

Tip: In step 3, if your right hand cannot be close to the ground, you can bend your right arm and lean against your right thigh for support.

In the late stages of pregnancy, if you feel that this movement is a bit strenuous, you can sit in a chair or stop practicing.

beam angle type

Increase blood flow to the lower back, abdomen and pelvis areas to prevent varicose veins. Helps open the hips and facilitate childbirth.

1. Feet facing each other, knees open sideways. Grab your feet with both hands, breathe deeply, and stretch your spine.

2. Exhale and drop your upper body straight forward. Reach your limit and hold for 7 breaths.

Tip: This position is suitable for the entire pregnancy. When your abdomen has touched your feet, don't squeeze your upper body downward.

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.

Internship Editor: Tong Wenchong's

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