Yoga Guide for Pregnant Women: Easy midwifery

Yoga practice should keep your body and mind happy and comfortable. You should not be overly tired and you should not use too hard to avoid discomfort and pain. There should be a feeling of stretching when practicing. Each movement should be done naturally, gracefully and stretch. The two main aspects of all yoga postures are stability and comfort.

If you find it difficult to practice a certain posture, find a chair, lean against a wall, or use the help of family and friends to balance your body's strength.

Sometimes I still want to continue practicing, but I forget that my body no longer allows it. At this time, inner conflicts will arise. But remember that if your body is too intense and intense, you will feel stiff and sore on the second day.

When practicing yoga, don't move your mind around and focus on breathing, physical exercises and self-feeling.

There are static postures in yoga postures, such as the downward-facing dog stretch posture, where the body should remain still. On the contrary, there are also dynamic postures, such as cat stretching, where the body needs to move, and breathing in static and dynamic postures still needs to be comfortable and gentle.

Most yoga postures focus on a certain part of the body, so it is necessary to do a relative posture after practice to bend the body in the opposite direction, which can relax the muscles and spine and restore coordination and symmetry to the body.

For example, the shoulder-stand pose contracts the muscles in the throat and balances the secretion functions of the thyroid and parathyroid glands. In contrast, the fish posture can expand the muscles in the throat and allow aerobic blood to enter the glands. The opposite posture can also be a resting and relaxing posture.

Points to pay attention to yoga for pregnant women

1. The exercises on both sides of the body should be balanced, and the exercises on one side of the body should be repeated on the other side. It is normal for one side of the body to be stronger and more flexible than the other. Start with the right side of the body and then practice the left side, because this is conducive to the natural peristalsis of the digestive system. All exercises in yoga are designed to promote and enhance body functions.

2. Exercise should be coordinated with your breathing. Every movement should be accompanied by exhalation and exhalation. The basic principle is to inhale when the body rises or stretches. This is also a logical method. Because only then can the lungs have room to expand, exhale when the body flexes or contracts, which helps expel gas from the lungs.

3. Don't hold your breath during pregnancy or practice holding breath because the fetus needs oxygen all the time.

4. During practice, it is important to relax after each posture to return your heart rate and breathing to normal.

5. Close your eyes to concentrate more on your strength. Keep your eyes open when standing to maintain balance.

6. The center of gravity of the body changes during pregnancy, so when practicing handstand or balance postures, you can use walls and chairs to support it, or you can ask family or friends to help maintain balance.

7. Avoid practicing face-down posture after bulging your abdomen.

8. In the third trimester of pregnancy, lying on your back can cause blood pressure to drop because the uterus compresses the blood vessels that carry blood to the placenta. To relax, you can lie on your side or place a soft cushion under half of your hips to tilt your back.

9. Don't practice handstands in the final stage of pregnancy because the fetus has formed a head-down posture.

10. If you feel pain during practice, stop immediately and consult your coach. This may be a small mistake made during practice. The coach can help you correct it in time. Remember to consider the safety of the fetus and yourself at the same time.

11. When practicing the waist twist posture, be careful not to squeeze it into the bulging abdomen. The focus is on twisting the upper spine, ribs and shoulders.

12. Never do waist torsion directly after practicing the back bending movement, or bend over after completing the back bending movement. Back bending will "open" the spine. If you twist the waist too much, the spine may break.

13. Your stomach is full and you can't practice. Yoga can only be practiced 4 hours after a full meal, or 2 hours after eating less. The intestines and bladder should feel relaxed and free of load.

14. If the veins flex or venous blood clots, do not fold your legs.

15. When bending forward, start stretching from your hips rather than bending your spine.

16. If you have high blood pressure, do not lift your arms above your head.

17. Don't clench your teeth tightly and relax your chin during practice.

18. Don't force your body to practice until your muscles tremble. If this occurs, try to relax or stop practicing.

19. As the duration of pregnancy increases, it becomes increasingly difficult for your body to stand up after lying on the ground. The easiest way is to roll your body to the right, support your left hand on the ground, prop up your body hard and sit up. Then, kneel on one leg and slowly stand up.