It is forbidden to do all yoga exercises in the first three months of pregnancy, so after the first three months, proper yoga exercises can bring good effects on regulating the body functions of pregnant women and babies. So what actions are suitable for pregnant women when doing yoga? Come and have a look with me.
1, skyscraper skill
Stand with your feet together. Inhale, raise your arms above your head, bend your elbows, and hold your forearms above your head. Exhale, with the waist as the fulcrum, the upper body bends forward so that the upper body is parallel to the ground. Inhale and slowly lift your upper body. Finally, inhale and slowly lift your upper body. Exhale, hands apart from the side, slowly put on the side.
Benefits:
Make delivery smoother and correct fetal position. Feitiangong can treat postpartum constipation or hemorrhoids.
2. Butterfly style
Sit in the water with your feet together, keep your hands together during the whole exercise, and stand on tiptoe to keep your feet together. Gradually close the heel and move as close as possible to the leg fork. Lean forward and push your knees to the ground with your elbows. Hold for 30 seconds? 1 min.
Benefits:
It is beneficial to pelvis and promotes blood flow in back and abdomen. Relieve sciatica and help correct irregular menstrual cycle. Conducive to the smooth delivery during pregnancy.
3. Three types of combat
Inhale, greatly separate your legs, exhale, rotate your right foot and upper body 90 degrees to the right, and rotate your left foot only slightly in the same direction. Bend your right knee until your thigh is parallel to the floor, while your calf is perpendicular to the floor and thigh. Stretch your left leg, straighten your knee, tilt your head upward, look at the folded palms, stretch your spine as far as possible, exhale, and lean forward until your chest leans against your right thigh, keeping your arms straight and your palms closed. The upper body leans forward slightly, while straightening the right leg and lifting the left leg off the ground. After the right leg is completely straightened, the left leg is raised parallel to the ground. In this posture, the arm, upper body and left leg should form a straight line parallel to the ground, and the right leg should be at right angles to this straight line for 20 seconds.
Benefits:
Enhance leg muscle strength, relieve leg spasm and enhance self-confidence. Calm your heart. People with heart disease and high blood pressure are forbidden to work.
4. Squat work
Feet apart about shoulder width, toes outward. Cross your hands in front of your abdomen, palms up. Inhale and stretch your spine. Exhale and lower your body about 30 cm. Inhale, raise your body and stretch your spine. Exhale and lower your body about 60 cm. Inhale, raise your body again and stretch your spine. Exhale and lower your body by about 90 cm. Inhale, raise your body, relax your hands and feet, close your eyes and relax. If you find it difficult to squat three times, you can reduce the number of squats in the third trimester.
Benefits:
This posture? Potato bridge? Sink hole fermentation combustion? Hey? Jun?
5. Fish potential
Lotus sitting posture, the left foot is placed on the right thigh, the right foot is placed on the left thigh, the elbow supports the upper body, inhales, the upper body slowly leans back, the head is on the ground, and the hands are naturally placed on the thigh. While exhaling, hold your chest out and breathe five times. To reduce the difficulty of the movement, you can put your legs together straight, put your hands under your hips, support your body with your elbows, pay attention to your body straightness, and press your ankles upward, and press your head against the ground to make your throat feel relaxed.
Benefits:
It can fully relieve neck fatigue, promote cerebral blood circulation and deliver sufficient nutrition to the brain, thus solving the problem of insomnia. It can also fully stretch the chest, help to take a deep breath, strengthen lung function, improve immunity and reduce the probability of catching a cold.
6. Lying heroically
Heroic sitting posture, holding your feet with both hands, elbow joint supporting your body, lowering your body on the expiratory side, bending your hands over your head after your upper body is completely flat, holding your right elbow with your left hand and your left elbow with your right hand, and breathing naturally. Loosen your hands, slowly lift your body, and restore the hero sitting position. When you go down, you should put it down slowly and bow your waist.
Benefits:
Strong abdomen, low waist. To attach excess thigh fat.
7. Abdominal breathing
Lie on your back with one hand on your abdomen and the other on your chest (putting your hand on your abdomen can make you feel the air entering your abdomen more directly and obviously). When we inhale, we try to let the air flow directly into the abdomen, and the abdomen will slowly bulge with the air flow, and the hand placed above the abdomen will also rise accordingly, and the bulge of the abdomen is particularly obvious. At this point, the chest has not changed. Exhale, slowly exhale all the gas in the abdomen. When you start practicing abdominal breathing, don't do it too many times.
Benefits:
During childbirth, the uterus contracts strongly, and the exhalation of abdominal breathing can compress the inside of the waist bone, making the cervix open faster and the fetus more easily delivered.
8. Baby style
Put your feet together, kneel on the floor, inhale and stretch your spine upward, exhale and put your upper body back and forth, with your abdomen close to your thighs, your forehead on the floor, and your head tilted to one side. Put your arms at your sides and relax your shoulders, back and spine.
Benefits:
Helps to relieve stress and regulate insomnia.
9. Aggressive style
Diamond sitting posture: naturally relax your hands at your side, inhale and straighten your back, exhale and lower your upper body forward, put your hands on your feet, put your forehead on the ground, inhale and lift your hips, keep breathing, move your knees forward until your knees are on your forehead, and inhale and lower your hips to restore the diamond sitting posture.
Benefits:
Make the spine flexible and elastic, and relieve colds and chronic tonsillitis.
10, big worship style
Diamond sitting posture: put your hands together on your chest, inhale and stretch your hands upward, exhale and put your hands and upper body forward and down, touch the ground with the outer edges of your hands, straighten your spine, inhale and drive your body upward with your hands to restore the diamond sitting posture.
Benefits:
Promote blood circulation in the brain, benefit the lungs and relieve indigestion.
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