First, pre-pregnancy yoga
Many people only know that exercise can strengthen the body and adjust the mood. However, women in the pregnancy stage should avoid strenuous exercise, and it is recommended to give priority to static exercise. They can practice meditation and eight-segment brocade properly, which can achieve the purpose of calming the mind, calming the nerves, benefiting qi and promoting blood circulation. Five-animal play and static yoga are also suitable exercise methods for early pregnancy. It is suggested that female friends practice meditation before going to bed during pregnancy, which can help them sleep well and make them feel energetic when they wake up.
The benefits of practicing static yoga before pregnancy for women.
Traditional Chinese medicine believes that the key point of pre-pregnancy conditioning is to dredge qi and blood, and you can also massage Shenshu, Xinshu and Bladder Meridian, which are the Bladder Meridian of Foot Sun.
Many young women are under great work pressure. Traditional Chinese medicine believes that long-term thinking will damage the spleen, and the spleen will lose its health, which will lead to insufficient qi and blood. Therefore, another key point of pre-pregnancy conditioning is to strengthen the spleen, so it is recommended to eat more yam and barley before pregnancy, and add it in moderation when cooking porridge or stew.
Although yoga is not a panacea to make you a mother, it can relieve your stress. In fact, stress can hinder pregnancy, so it can be said that the calming and relaxing effect of yoga may increase your chances of pregnancy.
In a widely reported study on infertile women, women who participated in stress reduction training (including physical and mental therapy such as yoga, or weekly support groups) were more likely to get pregnant than those who did not take any measures to cope with stress. People who participated in the body-mind group and the support group got together for two hours one night a week, which lasted for 10 weeks. Of all the women who participated in this study 1 year, 55% of the psychosomatic group members and 54% of the support group members were pregnant successfully, while only 20% of the group members who did not take any measures were pregnant successfully.
Why does stress hinder pregnancy? The reason is that when you are under stress for a long time, your brain will turn to survival mode, which will promote the secretion of stress hormones such as cortisone and adrenaline on the one hand and slow down the secretion of reproductive hormones on the other. This will disrupt ovulation and make it more difficult to conceive. Of course, a little stress is normal, but if you always feel tired, it's time to deal with your stress problem head-on.
If you decide to try yoga, you'd better choose moderate yoga classes such as basic yoga and Hada yoga, rather than strength yoga such as eight yoga or high temperature yoga. Slow yoga classes can give you more time and space to slow down your breathing and calm your mind.
For women who are preparing for pregnancy, if we choose Chinese medicine for pre-pregnancy conditioning, we generally recommend Chinese medicine for invigorating qi and enriching blood. The prescription of Chinese medicine conditioning prescribed by doctors will remove the drug bias through reasonable compatibility, so pregnancy during taking conditioning drugs will not cause adverse effects on children.
Of course, pre-pregnancy TCM conditioning needs to be carried out under the guidance of a doctor, and it is best for women who are eager to have children to eat tonics without seeing them. People who are full of qi and blood eat more drugs to replenish blood and qi, which is easy to get angry and is not conducive to pregnancy.
Women in pregnancy stage should avoid strenuous exercise. It is suggested that static exercise should be given priority to, and proper practice of meditation and sitting on Baduanjin can achieve the purpose of calming the mind, calming the nerves, benefiting qi and promoting blood circulation. Wuqinxi and static yoga are also more suitable exercise methods for early pregnancy. It is suggested that female friends practice meditation before going to bed during pregnancy, which can help them sleep better and make them feel energetic when they wake up.
Traditional Chinese medicine believes that the key point of pre-pregnancy conditioning is to dredge qi and blood, and you can also massage Shenshu, Xinshu and Bladder Meridian, which are the Bladder Meridian of Foot Sun.
Many young women are under great work pressure. Traditional Chinese medicine believes that long-term thinking will damage the spleen, and the spleen will lose its health, which will lead to insufficient qi and blood. Therefore, another key point of pre-pregnancy conditioning is to strengthen the spleen, so it is recommended to eat more yam and barley before pregnancy, and add it in moderation when cooking porridge or stew.
Second, the benefits of yoga during pregnancy
Yoga is not the only way to get pregnant and have children. Yoga is only for getting proper exercise during pregnancy. Practicing yoga for pregnant women can help them relieve stress. Relieve the mood. Let the body and mind be in a state of peace.
1. During pregnancy, although expectant mothers should be very careful to protect the fetus, they should not be too cautious to stop exercising. Proper exercise during pregnancy not only helps to strengthen the physique of expectant mothers, control their body lines, but also helps them to give birth to babies smoothly.
2. Yoga stretching exercises, 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.
3, in addition to backache, many mothers often feel breathless and constipated after pregnancy, which can be improved by yoga for pregnant women.
4. Gentle yoga for pregnant women can increase cardiopulmonary function, promote blood circulation and metabolism, and reduce fatigue caused by increased oxygen demand during pregnancy and asthma caused by poor breathing.
5, many mothers are because the baby grows up day by day in the stomach, and the uterus is pressed into the gastrointestinal tract, causing esophageal reflux or constipation. Many actions of yoga for pregnant women can promote gastrointestinal peristalsis, help defecation and exhaust, and reduce flatulence and constipation.
Third, the action of yoga for pregnant women
First, the mountain style.
Action Description: Stand with your feet together, extend all toes, straighten your knees, push back, extend your spine upward, put down your shoulders, keep your neck straight, look forward, keep your arms up as far as possible, interlock your hands and pull away. Hold 1 min.
Benefits: Finding the balance point between toes and heels and the center line of the body can make the body stress evenly, improve posture, enhance vitality, and even adjust the discomfort of the spine, so that the hips are lifted, the chest is opened, and the shoulders are relaxed, which is a good posture to improve fatigue. Persisting in practice during pregnancy will greatly alleviate the discomfort of the waist and heel after delivery.
Second, stand on your shoulders.
Action description: Lie on your back, bend your legs, lift your hips and extend your legs upward, support your trunk with your hands and push it upward, with your chin close to your collarbone, your shoulders behind your head, and your upper arm touching the ground, and extend your legs upward as much as possible for 2 minutes. If you can't finish it by yourself, try to put your feet on the wall.
Benefits: 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 condition of ectopic uterus, so that the body can regain its vitality.
Third, baddha konasana.
Action description: Sitting posture, legs bent, feet opposite, close to the root of thigh, knees sinking, spine straight, eyes staring at the front or nose tip, and keeping steady breathing. Exhale, bend forward, lower your body as close as possible to the ground, inhale for 30-60 seconds, recover your body and relax your legs. Repeat 2-3 times.
Benefits: supply enough fresh blood to pelvis, abdomen and back, keep kidneys and bladder healthy, promote normal ovarian function, and do it several times a day during pregnancy, which can relieve pain during childbirth and avoid varicose veins.
Fourth, sitting angle type
Action Description: Sit on the ground-open your legs and straighten them as far as possible to both sides, knees down, toes up to keep your spine straight, expand your ribs, and stretch your diaphragm up. Put your hands on the ground, take a deep breath and exhale, bend your body forward and down to the limit as far as possible, 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.
Benefits: This posture stretches the leg ligaments, promotes blood circulation in the pelvic area, and relieves sciatica, which is very beneficial to women.
Five, dog type
Action Description: Kneel on the ground vertically with your knees, support 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 tailbone upward, extend your armpits as far as possible, keep your toes straight ahead, step on your heels for 1-2 minutes, and get down and rest. Repeat for 2-3 times.
Benefits: 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.
Fourth, the precautions of yoga during pregnancy
First, excessive flexion
When pregnant women bend forward, they will compress blood vessels and uterine nerves. In order to make the blood flow normally, you can open your legs properly and reserve some space for your abdomen when you practice leg bending.
Second, excessive torsion.
Excessive twisting of the body will also reduce the blood circulation of the body, so be sure to take an open posture when twisting, and don't touch your knees.
Third, lie flat.
In the second trimester, try to avoid lying flat for a long time. Because the weight of the uterus is getting bigger and bigger, it will affect the blood and nutrition flow of the fetus during breeding, and may also aggravate the pain in the lower back and heart, leading to an increase in blood pressure.
Use cushions and other objects to support your body instead of lying flat. If possible, try to stretch your muscles moderately by standing, sitting, supporting with your hands or knees, and lying on your side.
Fourth, exercise the posture of abdominal oblique muscle.
When your abdomen expands day by day, your rectus abdominis (when you see someone's abdomen has six muscles, those six muscles are rectus abdominis) can no longer bear the weight of your abdomen. At this time, you need to use the muscles on both sides of the abdomen-oblique muscles. Excessive practice of oblique muscles may strain the muscles in your abdomen, leading to what is called dislocation in medicine.
In order to avoid this risk, we should skip those postures that exercise the abdominal oblique muscles.
Five, excessive backward bending
If you have been practicing yoga for several years and are pregnant now, practicing some improved back bends (such as wheel poses) may make you feel better. If you have just started yoga, or your back is not particularly flexible and soft, excessive back bending may lead to the risk of dislocation.