How to do yoga for pregnant women 1, bridge type. Action _ Bend your knees and open your feet about shoulder width, put your hands on your sides, palms down, slowly lift your hips when inhaling, and put them down when exhaling. Benefits _ Strengthen the strength of the spine and eliminate the tension in the lower back. Attention _ Relax your shoulders and close your chin to avoid excessive compression of the cervical spine. Practice 3~6 times repeatedly.
2, tuck your knees and press your abdomen. Action _ Bend your feet open, put your hands gently on the tibialis anterior, leave your thighs on your chest when inhaling, and cling to your chest when exhaling. Benefits _ Stretch hip joint, massage abdominal organs, help eliminate toxins in the body and relieve back pain. Note _ Keep your back flat on the ground, and don't leave your hips on the ground. Practice 3~6 times repeatedly.
3. Trees (chairs increase stability). Action _ Straighten your left foot, put your right foot on the inner thigh, and gently put your right hand on your right thigh. Benefits _ Train leg strength and inner thigh softness, and develop hip and pelvis. Attention _ Concentrate on keeping balance, patients with hypertension, and don't put your hands above your head. Practice changing sides.
4. Pray for the new moon. Action _ The spine is straight, the knees are bent, the front foot is vertical to the ground, the back foot is on the ground, and the instep is pressed down. Benefits _ Prevent the pelvis from leaning forward and stretch the lateral thigh muscles, leg ligaments and hip muscles. Note _ Don't let your front knee exceed your toes. Cushions and towels can protect your knees. Practice 3~6 times repeatedly.
5. crutches. Action _ Sit in an L-shaped straight knee posture, with toes facing up, hands extended to both sides and gently placed on the ground. Benefits _ Exercise the legs and spine to enhance strength. Note _ Toe up when inhaling, instep down when exhaling. Practice 3~6 times repeatedly.
6. Cat style (towel helps to relieve knee pain). Action _ Kneel zigzag, open your feet shoulder width, straighten your back when inhaling, and arch your back slowly when exhaling. Benefits _ strengthen abdominal and back muscles, relieve low back pain, or perform postpartum, and quickly recover your body. Note _ Pregnant women with carpal tunnel syndrome can use fingers or fists instead. Practice 3~6 times repeatedly.
Matters needing attention in yoga for pregnant women 1. Before doing yoga, it should be evaluated by a doctor. Multiple births, bleeding in the second and third trimester of pregnancy, placental abruption, placenta previa or unstable fetal condition assessed by doctors are not suitable.
2. Those who have never studied yoga should be led by a yoga teacher, and they can continue to be pregnant after 12 weeks.
3, avoid excessive exercise, and it is not appropriate to do prone exercise in the late pregnancy.
The benefits of yoga for pregnant women 1. In the first stage of pregnancy, pregnant women often can't insist on any strenuous physical exercise and finally give up. It is recommended that pregnant women start exercising from the fourth month of pregnancy. For an active and healthy future mother who has no history of abortion, as long as she feels ready, she can start some moderate exercise to strengthen her physical strength and improve the flexibility and tension of her muscles.
2. During the whole pregnancy, pregnant women can practice different yoga postures, but it must be based on personal needs and comfort. Yoga practice varies from person to person and must be coordinated with people's physical condition. If you feel uncomfortable during practice. You can change to a more suitable practice posture.
3, pregnant women practicing yoga can enhance physical strength and muscle tension, enhance the body's sense of balance, and improve the flexibility and flexibility of the entire muscle tissue. At the same time, it stimulates the glands that control hormone secretion, increases blood circulation, accelerates blood circulation, and can also control breathing well. Yoga can also massage the internal organs. In addition, practicing yoga in the abdomen helps to reshape the body after delivery.
Yoga is good for improving sleep, eliminating insomnia and making people healthy and comfortable. Form a positive and healthy attitude towards life. Yoga also helps people to adjust themselves and integrate body and mind.
During pregnancy, pregnant women will be in a state of mental stress due to the constant changes of their bodies, especially the back will bear new pressure. Yoga exercises can balance the growing abdomen and keep a good posture. Stretching and strengthening the body helps to open the pelvis before delivery. Through the adjustment of pelvic floor, delivery can be better controlled, complications can be reduced and postpartum recovery can be accelerated.
Have you seen it? How do pregnant women do yoga? People also see:
1. How do pregnant women sit on yoga balls?
2. How to do yoga during pregnancy?
3. Introduction of Yoga Ball Midwifery for Pregnant Women
4. How do pregnant women use yoga balls
5. Benefits and taboos of yoga for pregnant women.