First of all, the benefits of practicing yoga
Pregnant women practicing yoga can enhance physical strength and muscle tension, enhance the sense of balance of the body, and improve the flexibility and flexibility of the whole 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
Improve sleep, eliminate insomnia and make people healthy and comfortable. Form a positive and healthy attitude towards life.
However, it should be noted that yoga is not the only way to make pregnancy and childbirth safer and smoother. Yoga only helps pregnant women to exercise properly throughout pregnancy. "Delivery" consumes a lot of physical strength, so it is normal for most pregnant women to feel scared and uneasy before delivery. Practicing yoga can make this process easy and help pregnant women keep a peaceful mind before giving birth.
During pregnancy, although expectant mothers should be very careful to protect the fetus, they should not be too cautious to stop exercising. Proper exercise during pregnancy not only helps to strengthen the physique of expectant mothers, control their body lines, but also helps them to give birth to babies smoothly.
During pregnancy, pregnant women will be in a state of mental tension 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.
Yoga stretching actions, such as cat kneeling breathing and lateral stretching, can not only relieve tense and painful muscles, but also help to stretch ribs and strengthen the elasticity of chest and back muscles, thus stabilizing mommy's mood, relaxing muscles and regulating blood pressure.
In addition to backache, many mothers often feel breathless and constipated after pregnancy, which can be improved by yoga for pregnant women.
Gentle yoga for pregnant women can increase cardiopulmonary function, promote blood circulation and metabolism, and reduce fatigue caused by increased oxygen demand during pregnancy and asthma caused by poor breathing.
Many mothers are even more worried, because the baby grows up day by day in the stomach, and the uterus oppresses the gastrointestinal tract, causing esophageal reflux or constipation. Many actions of yoga for pregnant women can promote gastrointestinal peristalsis, help defecation and exhaust, and reduce flatulence and constipation.
Yoga for pregnant women can also control weight and improve edema.
Pregnancy makes some mothers' hands and feet swell, which looks like a big balloon from a distance. The deformation of appearance often makes it difficult for mothers who love beauty to accept it. This is because after pregnancy, progesterone in the body begins to increase to help the embryo implant stably. But progesterone can also increase the concentration of sodium in urine, so it causes edema. Yoga for pregnant women can improve blood circulation and metabolism in the body, reduce edema during pregnancy, and make mothers have a good face.
Second, parent-child yoga begins during pregnancy.
All pregnant expectant mothers have similar troubles. Usually, their bodies will undergo the following changes, for example, their breasts become very plump, fat begins to accumulate at the waist line, buttocks and thighs, and their waist and legs often feel tired, but they have to continue to indulge their appetite in order to supplement nutrition. Pregnant mothers have changed a lot, but they are extremely careful about the fetus and dare not "act rashly". In fact, it is unnecessary to interrupt or reduce normal exercise during pregnancy. It is good for both mother and fetus to arrange some exercise scientifically. Slow yoga is a good choice, and talking to the baby in the fetus during exercise is also the earliest form of mother-child yoga.
Beneficial to pregnant women
Proper exercise can keep expectant mothers in a good psychological state and avoid becoming too fat. At the same time, it can promote blood circulation, enhance myocardial contractility, increase oxygen uptake and promote metabolism. The enhancement of neuroendocrine system function can increase the secretion of digestive juice, which is beneficial to the digestion, absorption and utilization of food; It can also improve muscle coordination and help pregnant mothers adapt to the shift of body center of gravity and weight gain.
It can be recognized that exercise can relieve tension, make the joints of the waist and pelvis softer and the muscles more elastic, especially consciously exercising the muscles of the abdomen, waist, back and pelvis, which can avoid waist and leg pain caused by weight gain and change of center of gravity during pregnancy, help to alleviate labor pains and promote natural delivery.
Babies will also benefit.
Because the fetus is connected with the maternal blood, proper exercise of pregnant women is also conducive to the growth of the fetus. The enhancement of maternal blood circulation also increases the oxygen and nutrition supply of the fetus, which promotes the development of the brain and body of the fetus. Expectant mothers basking in the sun during outdoor activities is also conducive to the growth and development of fetal bones. Moreover, mothers often maintain a good psychological state, which will play a certain role in forming an optimistic and cheerful personality for their children in the future.
Special instructions:
Pay attention to self-protection during activities to avoid wrestling and abdominal collision. In the second and third trimester, pregnant mothers should not bend or squat for a long time, so as not to oppress the abdomen or cause pelvic congestion. Try to exercise as little as possible in the third trimester, because at this time, you gain weight and often have mild edema in your lower limbs, so your feet are prone to fatigue and you can do some slow mat exercise.
When do pregnant women do yoga?
It is better for pregnant women 1-3 months to rest, and it is more appropriate to practice yoga from 3 months to 7 months, which is helpful to the natural delivery and the development of children. Three months before pregnancy, the fetus is still in the embryonic stage, so the activity of pregnant women should not be large, so as not to cause abortion. In the first three months, walking is the first choice. Pregnant women have different physiological characteristics at different stages of pregnancy, so it is necessary to adjust their fitness methods in time. In the second trimester of pregnancy, fetal implantation is stable. Pregnant women can appropriately increase the amount of exercise and do what they can according to their personal physique and previous exercise, such as pregnant women gymnastics and yoga for pregnant women. But still remember not to run, jump and other strenuous exercises that are easy to lose balance. It is suitable for practicing yoga after 3 months of pregnancy.
skill
When pregnant women do yoga, their heart rate should not be too fast, and the maximum heart rate should not exceed the maximum heart rate =(220- age) *60%. If pregnant women feel dizzy, sick or tired during exercise, they should stop immediately; If you have abdominal pain or vaginal bleeding, you should go to the hospital for examination in time. Pregnant women should also pay attention to practicing yoga: dress 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 beneficial to the physical and mental health of the mother and fetus. In short, everyone's situation is different, and it is best to consult an obstetrician before arranging appropriate exercise.