Yoga movements that are beneficial for pregnant women to raise their babies.
1. Stand with your feet about 80 cm apart, raise your arms horizontally, inhale and exhale, and slowly bend your upper body to the left. After reaching the limit, hold the calf or heel with your left hand, straighten your right arm as far as possible, keep your arms in a straight line as far as possible, and keep your eyes on 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.
Function: It helps to strengthen the flexibility of waist muscles, back muscles and external oblique muscles.
2. Sit on the ground, stretch your legs as far as possible to both sides, push your knees downward, push your toes upward to keep your spine straight, expand your ribs, stretch your diaphragm upward, put your hands on the ground, take a deep breath and exhale, bend your body forward and downward as far as possible to the limit, look down, keep your back down, breathe normally for 30-60 seconds, return to the starting position, and relax your legs. Repeat 2-3 times.
Function: This posture stretches leg ligaments, promotes blood circulation in pelvic area and relieves sciatica, which is very beneficial to women.
3. 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 you are unstable, you can also stick your right foot on the inside of your left calf or knee.
Function: It can help to expand the chest of the kit, promote deep breathing, increase vital capacity and strengthen leg strength and balance.
4. Lie on your back, bend your legs, lift your hips and stretch your legs upward, support your torso with your hands and push it upward, with your chin close to your collarbone, your shoulders on the back of your head, your upper arms touching the ground, and stretch your legs upward as much as possible for 2 minutes. If you can't finish, try to put your feet on the wall.
Action: This posture acts on the thyroid and parathyroid glands near the neck. The change of gravity can make internal organs move freely, improve insomnia, constipation, neurasthenia, emotional instability and other symptoms, relieve lower limb fatigue, relax the waist, and even improve the ectopic uterus, so that the body can regain its vitality.
5. Stand with your feet together, stretch all your toes, straighten your knees, push back, stretch your spine upward, put down your shoulders, keep your neck straight, look forward, try to lift your arms, interlock your hands and pull them apart. Hold 1 min.
Function: Finding the balance point between the toes, heels and the center line of the body, making the body evenly stressed, improving posture, enhancing vitality, and even adjusting the discomfort of the spine, lifting the hips, opening the chest and relaxing the shoulders is a good posture to improve fatigue. Insist on practicing during pregnancy, and the discomfort of the waist and heel after delivery will be greatly alleviated.
6. Sit down, keep the cervical spine, spine and lumbar spine upright, legs retract in a straight line toward thighs, soles of feet are opposite, thumb and forefinger are opposite, and the other three fingers are straight and relaxed, naturally placed on knees, palms up.
Function: Helps to calm breathing, absorb oxygen to the maximum extent, relax thoughts, improve blood circulation, and achieve harmony and balance of mind, body and spirit.
7. Sit down with your legs apart to the maximum. Shoulders open and sink, hands droop naturally, slowly twist the upper body to the left, support yourself with your hands in front and back of your body, twist your head with your body and look forward.
Function: Helps to soften leg ligaments and activate spine and cervical vertebrae.
8. Kneel vertically on the ground with your knees, hold your arms vertically on the ground, exhale, lift your body off the ground, straighten your arms and legs, look down with your eyes, push your coccyx upward, stretch your armpits as far as possible, keep your toes facing your front heel 1-2 minutes, get down and rest, and repeat for 2-3 times.
Function: it can quickly eliminate fatigue and restore energy, relieve heel stiffness and pain, improve shoulder discomfort and stiffness, relieve heart rate, deliver a lot of fresh blood to trunk and head, and restore brain cells and vitality.
Matters needing attention in yoga practice for pregnant women
1. The heart rate of pregnant women should not be too fast when doing yoga, and the maximum heart rate should not exceed the maximum heart rate =220- age *60%.
2, the dress should be loose and comfortable, and the shoes should fit lightly.
3, such as abdominal pain or bleeding. , sent to the hospital in time.
4. Replenish water in time to prevent collapse.
5. Keep warm to avoid catching a cold.
6. In case of dizziness, nausea or fatigue during exercise, pregnant women should stop immediately.
7. It is best to choose a yoga studio with relatively smooth air circulation. People who have seen it will also see: