Yoga moves that pregnant women can do.
Pregnant women practicing yoga can enhance physical strength and muscle tension, enhance the sense of balance of the body, and improve the flexibility and flexibility of the whole muscle tissue. At the same time, it stimulates the glands that control hormone secretion, accelerates blood circulation, and can also control breathing well. In addition, abdominal exercise yoga can help to reshape the body after delivery, so pregnant women yoga is a very good exercise for pregnant women. Pregnant women can practice different yoga postures, but it must be based on personal needs and comfort. So, what yoga moves can pregnant women do?
1, Yamagata
Action description:
Stand with your feet together, extend all your toes, straighten your knees, push back, extend your spine upward, put down your shoulders, keep your neck straight, look forward, and interlock and pull your arms and hands as far as possible. Hold for 1 ~ 2 minutes. Practice yoga and be careful of "yoga sickness".
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, adjust the discomfort of the spine, lift the hips, open the chest and relax the shoulders, 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.
Step 2 stand on your shoulder
Action description:
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 two 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.
3. Badha 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, keep breathing smoothly. Exhale and bend forward, try to lower your body close to the ground, keep breathing 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 alleviate the pain during childbirth and avoid varicose veins.
4. Tree-shaped
Action description:
Lie on your back with your legs straight and your hands at your sides. Inhale for 3 seconds, put your arms above your head and stick to the ground, stretch as far as possible, and at the same time fully extend your legs and tighten your feet. Hold your breath for 6 seconds and stretch your toes and fingers as much as possible. Exhale slowly and recover. Exercise: 2 ~ 3 rounds.
Benefits: The arms and legs are fully extended and the spine is completely relaxed.
5. Butterfly style
Action description:
Sit up straight with your feet close together. Heel as close to perineum as possible, lift sternum and relax shoulders. When you move down, keep your knees as close to the ground as possible. If you want to strengthen the stretching of hip muscles, stretch your upper body forward and your head forward, but don't bend your spine. This is a good posture for practicing pelvic lifting.
Benefits: it can make blood flow to the pelvis, increase the tension of the pelvis, and help to give birth smoothly.
Matters needing attention in yoga for pregnant women
In order to realize moderate exercise in pregnant women's yoga practice, it is necessary to determine the quantitative standard of moderate exercise. The number, intensity, time and type of exercise should be considered.
1, exercise times
The latest research shows that most pregnant women should exercise for at least 30 minutes every day except illness. If you didn't exercise often before, do you want to run thousands of meters or play tennis every day on a whim, and gradually increase the amount of exercise during exercise? If you have started regular exercise before pregnancy, you should stick to it as long as you are not uncomfortable, but you should adjust your activity. Making a good plan is a good start to exercise. You should exercise three times a week. If it is less than three times, you will not be able to improve your heart and lung health. Then gradually increase the amount of activity, if the body feels too tired, it is necessary to appropriately reduce the amount of activity.
2. Exercise intensity
Throughout pregnancy, moderate exercise intensity is the key-too low intensity can't play the role of exercise, and too high intensity will be too tired and even dangerous. Exercise intensity must be carefully planned, and don't be too hard on yourself. Because pregnant women's heart rate is15-20 times faster than normal people every minute, they can't be tired any more. Measuring heart rate is an effective method to determine whether the exercise intensity is too high. By measuring the pulse, you can put the index finger and middle finger of one hand on the inside of the wrist of the other hand, that is, under the thumb, and feel the pulse. If you can't play, you can feel a strong pulse in your neck, that is, put your index finger and middle finger on one side of your neck and about three fingers under your jaw. Measure your heartbeat for ten seconds and multiply it by six to get your own heart rate.
Another simple method is "speech test". Being able to talk and gasp continuously during exercise shows that the heart rate is within the normal range and the exercise intensity is appropriate. If you have asthma and have difficulty speaking, you should reduce your activities until you feel comfortable. The heart rate at this time may be lower than the normal range, but that is the heart rate at normal exercise intensity.
3. Exercise time
At the beginning, each exercise should be short, too long will cause muscle pain and fatigue. In the past few weeks, every activity lasted 15 minutes, and the heart rate was within the normal range, which was a good start for a proper sports team. At this heart rate level, you will feel comfortable, and then increase it by 2 minutes at a time until the activity reaches 30 minutes at a time. With experience and regular exercise, after 30 minutes of continuous activity, the heart rate will remain within the normal range.
However, even if you have started exercising before pregnancy, don't increase your activity before 14 weeks of pregnancy. But in the 4-6 months of pregnancy, when pregnant women are full of energy, they should increase their activity. You will feel very tired in 7-9 months, so you should reduce your activity.