Yoga for pregnant women is relatively mild, which has a good effect on enhancing cardiopulmonary function, promoting blood circulation and metabolism, and can reduce fatigue caused by increased oxygen demand during pregnancy and asthma caused by poor breathing. So, here are the yoga classes for pregnant women that I have compiled for you. Welcome to reading.
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First, the benefits of yoga for pregnant women
1, to help adjust pelvis.
During pregnancy, pregnant women will be in a state of mental tension because of the constant changes in their bodies, especially the back will bear new pressure. Yoga exercises can balance the growing abdomen and maintain a good posture, and also help 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.
2, regulate constipation
Many pregnant mothers will have constipation in the third trimester, because the baby grows up day by day in the stomach, and the uterus oppresses the gastrointestinal tract, causing esophageal reflux or constipation. More exercise has a good effect on improving constipation. Many actions of yoga for pregnant women can promote gastrointestinal peristalsis, help defecation and exhaust, and reduce flatulence and constipation.
3. Relax your muscles
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, strengthen the elasticity of chest and back muscles, make mommy emotionally stable, relax muscles and regulate blood pressure.
4, increase cardiopulmonary function
Yoga for pregnant women is relatively mild, which has a good effect on enhancing cardiopulmonary function, promoting blood circulation and metabolism, and can reduce fatigue caused by increased oxygen demand during pregnancy and asthma caused by poor breathing.
5. Control weight and improve edema.
In the second and third trimester, pregnant mothers will have edema of their hands and feet. Yoga for pregnant women can improve blood circulation and metabolism in the body and reduce edema during pregnancy.
Step 6 relieve mental stress
After pregnancy, pregnant women easily become nervous because they are worried about the development of the fetus and other things. Practicing yoga helps to relieve stress, adjust mood, keep yourself calm and comfortable at all times, and is also of great benefit to the development of the fetus.
7. Help with childbirth
It takes a lot of physical strength to give birth, so it is normal for most pregnant women to feel scared and uneasy before giving birth. Practicing yoga can make this process easy, help pregnant women keep a peaceful mind before giving birth and help them rebuild their bodies after giving birth.
Second, the best time for pregnant women to do yoga
You can practice yoga during pregnancy. Generally speaking, women who have been practicing yoga before pregnancy can continue practicing yoga until one week before delivery, and practice simple movements and yoga breathing instead. Expectant mothers who have not practiced yoga before pregnancy should start practicing yoga after three months of pregnancy.
The best time for pregnant women to practice yoga should be more than 3 months to 7 months pregnant. At this time, the fetus is implanted stably, and pregnant women can choose the appropriate exercise mode according to their personal physique and previous exercise conditions. It is best to rest at 1-3 months of pregnancy, because the fetus is still in the embryonic stage at this time, so it is not advisable to exercise too much to avoid miscarriage.
It is best for pregnant women to practice yoga 2 ~ 3 times a week, and it is advisable to practice comfortably every time. If the expectant mother has no history of abortion and is healthy, as long as she feels ready, she can do some moderate exercise to enhance her physical strength and improve the flexibility and tension of her muscles.
It should be noted that the amount of exercise must be gradually increased, and it is not allowed to suddenly increase the amount of exercise and extend the exercise time. Be sure to do what you can according to your physical condition and consult a yoga instructor at any time. Never practice blindly.
Third, yoga movements suitable for pregnant women
1. Squatting
? Get down? This action can train the pelvic floor muscles of pregnant women, with legs open, feet outward, and slowly squat, as long as it is half squat.
Closing yin
It's a bit like holding your urine while practicing Guan Yin. This action can effectively prevent postpartum urine leakage and help to avoid vaginal tearing during childbirth.
3. Pelvis tilt
The action is relatively simple, that is, the pregnant woman stands with her waist, especially her lower back, tightly attached to the wall, which can relieve the pressure on her back and help relieve the pressure on her body.
breathe
Inhale deeply through your nose and exhale deeply through your mouth. This method can help pregnant women to reduce physical and psychological stress, concentrate and relieve the pain during labor pains.
Stretch the calf
If you do some calf stretching properly before going to bed, it will help reduce the risk of cramping in the middle of the night for pregnant women. It is best for postpartum women to do some yoga exercises 6 weeks after delivery, that is, after lochia is discharged.
Fourth, precautions for pregnant women to do yoga
1. Control the number of yoga exercises.
If pregnant women exercise regularly from the beginning and are in good health, then yoga training only needs three times a week. But if you haven't exercised regularly before, then pregnant women should make sure to train for half an hour every day.
The frequency of yoga training should be considered according to the physical quality of pregnant women. If pregnant women are prone to fatigue, just make sure to train twice a week.
2. Control the intensity of yoga training
During pregnancy, women's exercise intensity should not be too great, so we should grasp the intensity. If the intensity of yoga for pregnant women is too small, it will not play a role in the health of pregnant women. If the intensity is too high, it may hurt yourself and your child. Pregnant women can evaluate whether the training intensity is too high by measuring their heart rate or talking.
Pregnant women's heart rate is faster than ordinary people, so pregnant women should not exercise excessively. If you can talk continuously without breathing during exercise, it means that training is relatively appropriate.
3. Control the time of yoga training
It is best for pregnant women to exercise every time 15-30 minutes. If it is less than 15 minutes, pregnant women do not exercise enough, which will not improve the health of the fetus and fetus. If it is more than half an hour, pregnant women will exercise for too long, which will also cause greater pressure on their bodies.
Pregnant women can relatively increase their exercise intensity within 4-6 months of pregnancy, but the exercise time before and after should not exceed half an hour.
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