First, get down.

Get down? Actions can train the pelvic floor muscles of pregnant women, with legs open, feet outward, and slowly squat, as long as half a squat is enough.

Second, close the yin.

It's a bit like holding your urine while practicing yin. This action can effectively prevent postpartum urine leakage and help avoid tearing the road during childbirth.

Third, the pelvis is tilted.

The movement is relatively simple, that is, the pregnant woman's waist, especially the lower back, stands close to the wall, which can relieve the back pressure and help relieve the body pressure.

Fourth, breathing method

Inhale deeply through your nose and exhale deeply through your mouth. This method can help pregnant women reduce physical and psychological stress, concentrate and relieve pain during childbirth.

Fifth, stretch the calf.

If you stretch your calf properly before going to bed, it will help reduce the risk of cramping in the middle of the night. It is best for postpartum women to do some yoga exercises six weeks after delivery, that is, after lochia is discharged.

Several actions of yoga for pregnant women

First, prone stretch and butterfly stroke.

The specific steps of lying yoga for pregnant women are: lying flat on the ground, crossing your hands and extending your arms to the top of your head; Straighten up and slowly exhale and stretch; Legs together, toes to the body; Take a deep breath, repeat several times and relax. This yoga exercise for pregnant women can strengthen the waist, relieve fatigue and pain, and relax the body.

The specific steps of butterfly yoga for pregnant women are: straight back, sitting on the mat, bending your knees and keeping your heels close to your body; Hold the soles of your feet with your hands, press your knees down as far as possible, lean forward to the limit and return to your original position; Repeat 3 times a day, each time 10 minute. This kind of yoga exercise for pregnant women is good for pelvis, which can promote blood circulation, relieve sciatica and help natural delivery. However, it should be noted that pregnant women within 3 months are prohibited.

Second, coccyx sitting posture

Steps of sitting posture for pregnant women with yoga coccyx:

1. Sit on the edge of the mat with your feet opposite and your knees on the ground.

2. Put a cushion under the thighs on both sides to slowly support and stretch the hips and inner thighs.

3. Rest with your hands on your knees. Breathe a few times gently, and you can feel gravity causing your knees to drop every time you exhale. Don't hit your leg hard.

4. Put your hands on the ground behind your body, lean back and straighten your spine (don't bend or sag); Keep your head comfortably forward.

Take a deep breath and imagine inhaling your feet, through your legs and pelvis, enriching your uterus, expanding your chest, and finally rising to the top of your head. Inhalation can nourish you and your baby and let plenty of energy run through your body. Imagine a long breath from head to toe, taking away fatigue, anxiety and tension, and making you feel relaxed and fresh.

This kind of yoga can improve the circulation around the pelvis, improve varicose veins and hemorrhoids, and increase the flexibility of the buttocks. If you feel pain in the front of the pelvis, don't do this. If there is pain behind the pelvis, you can put your feet in front of your body when doing this position. Third, the sciatic cat stretches.

Bow your head, chin to your chest, shrink your hips, push your broad bones forward, bend your spine to make it protrude, and stretch your neck and shoulders as much as possible. When relaxing, lie on your back with your knees apart, lean forward, touch your elbows, hold your chin with your hands, and breathe naturally for 4-6 times. This posture helps to improve the flexibility of shoulders, neck and spine. Can strengthen the reproductive system. The floor will be brittle before pregnancy. The limbs support the body. The thighs and upper arms should be perpendicular to the knees and in line with the wide part of the bone. After half a year's practice, the body's center of gravity is evenly distributed on the limbs.

Not everyone can practice high blood pressure, and don't touch heart patients.

Yoga is a peaceful and harmonious sport, which pays attention to physical and mental rehabilitation and avoids impetuousness and quick success. Don't watch others practice yoga, practice it by yourself. The most important thing is to find out whether you are suitable for practicing yoga.

First of all, know your physical condition. Experts suggest that women who want to practice yoga should have a physical examination before attending the training class, and determine the exercise plan and training plan according to their physical condition. People with high blood pressure, heart disease and insufficient blood supply to the brain had better not practice yoga. Because yoga posture changes greatly, handstand and bending will make blood flow backwards, which will easily lead to insufficient blood supply to the heart and brain and accidents. Women with lumbar disc herniation, lumbar spondylolisthesis, knee arthritis or osteoporosis are not suitable for high-intensity yoga training. These people can choose some sports that are more suitable for their physical conditions, such as swimming.

Secondly, the training method should be scientific, moderate in intensity and gradual. The purpose of yoga is to cultivate self-cultivation and cultivate inner comfort and physical and mental harmony, so it should not be utilitarian. Many people mistakenly think that every movement a teacher can do is a standard movement of yoga, and take this as the goal, ignoring their own conditions and insisting on reaching the standard. In fact, everyone's physical condition is different, and the length of practice is different. Practice should vary from person to person, from easy to difficult, step by step, and don't force unity. Especially for some difficult movements, if the scale is not well grasped, it is easy to cause sports injuries, and those tissues with large range of activities and poor stability, such as lumbar vertebrae, knee joints and ligaments, bear the brunt.

Again, you should go to the hospital for a check-up. At the beginning of yoga practice, it is normal to feel sour and painful. If there is pain, especially long-term pain, especially the pain of lumbar vertebrae and joints, you should consult a professional coach or go to the hospital for examination in time, and take proper rest or necessary treatment under the guidance of a doctor to recuperate. Never practice hard or with pain, so as not to cause irreparable harm.