Yoga for pregnant women is a good exercise for both the baby and the mother, which can not only help the mother to get a balance between body and mind, but also help the fetus to become healthy and smart. It is best for pregnant women to do yoga after three months, because the fetus is stable at this time and the expectant mother has enough physical strength to exercise, so let's learn about the practice method of yoga for pregnant women for four months.
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Matters needing attention in yoga for pregnant women
1, the exercises on both sides of the body should be balanced, and the exercises done on one side of the body should be repeated on the other side (it is normal that one side of the body is stronger and more flexible than the other). Practice from the right side of the body first, and then from the left side, because this is conducive to the natural peristalsis of the digestive system. All yoga exercises are aimed at promoting and enhancing physical function.
2. Practice with breathing. Every movement must be accompanied by exhalation and inhalation. The basic principle is to inhale when the body rises or stretches, which is also a logical method. Because only in this way can the lungs have room to expand. When the body bends or contracts, exhaling helps to expel the gas from the lungs.
3, don't hold your breath during pregnancy, and don't practice breathing because the fetus doesn't need oxygen all the time.
In practice, it is important to relax after each posture, so that the heart rate and breathing can return to normal.
5. Close your eyes and concentrate more on exertion (open your eyes when standing to keep your body balanced).
6. After pregnancy, body shape changes will cause expectant mothers to feel unable to grasp the center of gravity. Yoga movements often include movements that require balance. At this time, you need the help of your family or friends. Remember that you can't do those actions alone, the consequences will be serious.
7. Avoid practicing face-down posture after abdominal bulge.
8. In the third stage of pregnancy, the supine position will lead to a drop in blood pressure, because the uterus compresses the blood vessels that deliver blood to the placenta. In order to relax, you can lie on your side, or put a cushion under half your hips to tilt your back.
9. Don't practice handstand in the last stage of pregnancy, because the fetus has already formed a posture of bowing its head.
10, yoga should be painless. If you find yourself uncomfortable, you should stop at once. Although yoga is very good, wrong yoga movements can lead to physical injury. Remember that pregnant women practice yoga to help themselves, and the most important thing is the safety of themselves and their babies.
1 1. Be careful not to squeeze into the bulging abdomen when practicing waist twisting posture. The focus is on twisting the upper spine, ribs and shoulders.
12. Never twist your back directly after practicing the bend, or bend over after finishing the back bend, which will "open" your spine. If you twist your back too much, your spine may break.
13. You can't practice yoga when you are just full, because the slowly bulging abdomen will put a lot of pressure on your body. However, there is no such problem when exercising after food is digested, so it should be four hours after a full meal and two hours after a small meal.
14. If the venous blood vessels are buckled or coagulated, don't do the leg-folding posture.
15, when you bend forward, start stretching from your hips instead of bending your spine.
16. If you have high blood pressure, don't raise your arms above your head.
17, don't bite your teeth and relax your chin when practicing.
18. Don't force your body to practice until your muscles tremble. If this happens, try to relax or stop practicing.
19. With the increase of pregnancy time, it will become more and more difficult to stand up after lying on the ground. The easiest way is to roll your body to the right, hold the ground with your left hand, hold up your body hard and sit up straight. Then, kneel on one leg and stand up slowly.
Actions that pregnant women can often do in yoga.
1, "Squat" action to train the pelvic floor muscles of pregnant women. You can spread your legs shoulder-width or slightly wider, with your toes facing outwards (so that you can squat down), and then slowly squat down. Another action is: spread your feet a little and squat completely. Then put your hands on the inside of your knees, put your hands together on your chest and push your arms out. However, after 36 weeks, the abdomen is overweight, or after 32 weeks, the fetal position is still not correct, so it is not suitable for people suffering from hemorrhoids to do full squat. They can sit on mats or yoga bricks and do exercises.
2, practice Yin more, imagine the feeling of a little urine (but don't really pee? ), can prevent postpartum urine leakage, reduce perineal laceration during childbirth.
3. Pelvic tilting action. The easiest way is to stand, stick the whole body on the wall, and turn the tailbone forward as far as possible, that is, try to spread the originally suspended lower back slowly on the wall. This can relieve the low back pain of pregnant women!
4. Stand against the wall. I especially like one-legged balancing action, and I can hold the wall with one hand or one foot.
5. Chest enlargement is the best way to breathe. Bellows breathing (rapid exhalation) is not suitable. Breathing through the left and right nostrils is very good, which can purify the nervous system and help to concentrate on meditation. Purifying breathing, inhaling deeply from the nose and exhaling deeply from the mouth can relieve physical and mental fatigue and stress. This kind of breathing is also very good, and can also be used in labor pains.
6, afraid of cramps in the middle of the night, you can do calf stretching before going to bed, and usually add more calcium.
It is best for postpartum women to gradually resume yoga practice after 6 weeks and the lochia is completely over. The only action that can be done immediately after delivery is to close the yin. Don't do sit-ups too early. When doing it, protect your abdomen with your hands to prevent the rectus abdominis from cracking. Mothers who have caesarean section need more time to recover. Remember to massage the wound frequently to help them recover.