How long is the best time for expectant mothers to do yoga?
Practice time is 30~60 minutes. Especially for beginners, 30 minutes of practice is enough, including rest and final relaxation time. Don't overdo it at first. If you have practiced yoga before pregnancy, you can increase it to 60 minutes as appropriate. If you feel uncomfortable, stop practicing and don't insist.
The best time for expectant mothers to practice yoga
It is best for expectant mothers to rest in 1-3 months, and it is more appropriate to practice yoga for more than 3 -7 months, which is conducive to natural delivery and child development. Three months before pregnancy, the fetus is still in the embryonic stage, so the activity of expectant mothers should not be large to avoid miscarriage. In the first three months, walking is the first choice. Expectant mothers have different physiological characteristics at different stages of pregnancy, so they need to adjust their fitness methods in time. In the second trimester of pregnancy, fetal implantation has stabilized. Expectant mothers can appropriately increase the amount of exercise according to their personal physique and previous exercise, and do what they can, such as pregnant women gymnastics and yoga for pregnant women. But still remember not to do strenuous exercise such as running and jumping, which is easy to lose balance. It is suitable for practicing yoga after 3 months of pregnancy.
Tip: The expectant mother's heart rate should not be too fast when doing yoga. The maximum heart rate should not exceed =(220- age) *60%. In case of dizziness, nausea or fatigue during exercise, expectant mothers should stop immediately; If you have abdominal pain, you should go to the hospital for examination in time. Expectant mothers should also pay attention to practicing yoga: dressing should be loose and comfortable, and shoes should fit lightly; Replenish water in time to prevent collapse; Keep warm to avoid catching a cold; It is best to choose a yoga studio with smooth air circulation, which is good for the physical and mental health of both mother and fetus. Everyone's situation is different anyway. It is best to arrange appropriate exercise after consulting an obstetrician.
Expectant mothers do things that yoga can't.
1. Backward bending action. This kind of action will make the already nervous lower back more fragile. So don't do it. Even if you want to do it, you can only do simple breast enhancement.
It is absolutely not allowed to land on the abdomen.
3. All abdominal exercises are not good. Because pregnant women's abdominal muscle pressure is already great, abdominal exercise will cause a greater burden. It may even lead to the division of rectus abdominis and reduce the support for the lower back.
4. Deep twisting action should also be avoided. Can only do simple shoulder, neck and upper chest rotation.
5. Never stand on your head. Because during pregnancy, a woman's abdomen bulge has shrunk her chest, and handstand will oppress her chest more. If you do handstand in the third pregnancy, it may lead to fetal dislocation. Don't be careless.
6. It is not advisable to take a prone position after the second pregnancy, because it will oppress the big blood vessels.
7. When practicing breathing, make full use of the possible breathing space, but don't emphasize abdominal breathing, and don't especially contract the abdomen.
8. Always remind yourself to keep your feet parallel when standing. Avoid eight stops. It has caused a greater burden on the lumbar spine.
9. When pregnant, hormones will change, and more "relaxin" will be secreted, making her softer than usual. So don't overstretch your muscles when doing exercises, or you will get hurt easily.
Three yoga moves suitable for expectant mothers
As long as the expectant mother is healthy, she can do yoga, but pay attention to step by step. She should not force her body. She can choose some actions suitable for pregnant women. For example, the following five actions:
Action 1: Stand with your feet about 80cm apart, raise your arms horizontally, inhale and exhale, and slowly bend your upper body to the left. After bending to the limit, support the calf or heel with your left hand, straighten your right arm as far as possible, and try to keep your arm in a straight line up and down. Look at the fingertips of your right hand. Hold 10 second, breathe naturally, slowly return to the original position, and then do it again on the other side. This action helps to strengthen the flexibility of the waist muscles, back muscles and external oblique muscles.
Action 2: Stand with your feet together, adjust your breathing, bend your right leg, grab your right ankle with your right hand, and stick your right foot on the inside of your left thigh as much as possible. After standing firm, put your hands together on your chest and inhale. If it is unstable, you can stick your right foot on the left calf or the inside of your knee. This action can help enlarge the chest, promote deep breathing, increase vital capacity and strengthen the strength and balance of the legs.
Action 3: Sit down, keep the cervical spine, spine and lumbar spine upright, keep your legs straight to your thighs, your feet are opposite, your thumb and forefinger touch each other, and the other three fingers are straight and relaxed, naturally on your knees, palms up. This action helps to calm breathing, absorb oxygen to the maximum extent, relax mood, improve blood circulation, and achieve harmony and balance between body, mind and spirit.