1, Badha Konasana
Method:
1. Sit up straight with your feet facing each other, bend your knees, and draw your heels closer to the root of your thighs with your hands.
2. Hold your feet with your hands and fingers crossed, exhale and slowly lean on your feet. During the whole process, gently press until you feel comfortable, then stay for a few seconds, take a deep breath and relax.
Benefits: Stretch the muscles of the buttocks, pelvis and inner thighs, make the knee joint soft and firm, stimulate and strengthen the anal function, prevent the formation of varicose veins, adjust the pelvis at the same time, properly stretch the pelvic joints and muscles, help the pelvis expand during delivery, let the baby pass through the birth canal smoothly, and reduce the pain of delivery.
2. Swing style
Method:
1, put your legs together, sit up straight, put your feet on the ground, and bend your knees to do preparatory actions.
2. The center of gravity moves backward, the upper body leans back slightly, the spine is straight, the legs are lifted off the ground, and the hands are bent around the knees to stabilize the center of gravity. Keep your spine upright, stabilize your torso, and gently swing back and forth.
Benefits: it can increase the sense of balance, gently massage the abdomen, strengthen the strength of the buttocks, buttocks and back, and increase blood circulation. Pay attention to keep the center of gravity during the process and don't squeeze into the abdomen.
3. The cat is deformed
Methods: Starting from the kneeling position of landing at four o'clock, pull your hands on the opposite ankle, raise your head slightly when inhaling, and feel that your spine is tilted to both ends and your abdomen is a little depressed. Keep it for a while and then do it on the other side.
Benefits: For pregnant women, this movement will be attractive for correcting fetal position and helping delivery, but don't practice too much. In addition, this action has a good effect on relieving the soreness of all parts of the body, enhancing the sense of balance of pregnant mothers, adjusting the breathing state, and helping to stabilize the mood of pregnant mothers.
4, sitting abdominal breathing
Methods: Sit cross-legged, put a pillow under the coccyx to form a comfortable open sitting posture, relax the muscles of the whole body, and don't inhale hard. When inhaling, let the gas slowly fill the lower abdomen and upper abdomen, slightly expand the ribs, and then slowly exhale the gas completely. The whole breathing process is as slow and deep as possible.
Benefits: Abdominal breathing will stimulate the human body to secrete a small amount of hormones, which will make people feel happy and help dizzy mothers to relieve labor pains.
5. The benefits of yoga for pregnant women
Pregnant women practicing yoga can enhance physical strength and muscle tension, enhance sense of balance, improve the elasticity and flexibility of the whole muscle tissue, stimulate glands that control hormone secretion, accelerate blood circulation and control breathing well. At the same time, practicing yoga can also play a role in massaging internal organs. In addition, yoga is conducive to improving sleep, eliminating insomnia, making pregnant women healthy and comfortable, and forming a positive and healthy attitude towards life.