Yoga movements suitable for 8 months of pregnancy 1, cat stretching.
Required tools: Yoga mat practice requirements: kneel on the ground, with arms and thighs perpendicular to the ground; Strange, keep your back straight and open your shoulder blades. Exhale, head down, back up, spine arched, coccyx extending downward at the same time. Inhale again and return to the straight back position. Repeat 10~ 15 times.
2, lunge movement
Tools needed: Yoga bricks and mats. Practice requirements: kneel on the ground, support the ground with your hands or yoga bricks, and slowly move your left leg forward. Inhale and slowly move forward until your left knee is perpendicular to your ankle. Exhale, slowly move backwards, straighten your left leg and lower your hips. This action is repeated 10~ 15 times, and then repeated on the other side.
3, support squat type
Tools required: yoga mats and yoga bricks. Practice requirements: place yoga bricks or other supports against the wall and stand against the wall with your toes slightly outward. Squat down slowly until you sit on the yoga brick and your sacrum is close to the wall. Keep your arms hanging at your sides naturally, or put your hands together on your chest, open your knees, support your elbows, and keep breathing 10 times.
Step 4 Stretch your shoulders and legs
Required tools: Yoga mat practice requirements: stand against the wall, with the left toe close to the wall, the right leg extended backward, and the heel and toe in a straight line. The left arm is bent, the right arm is straight to support the wall, and the head rests on the left forearm reliably. Take a good breath and feel a stretch from your right finger to your right ankle. Hold 10 breaths, and repeat the action on the other side.
5. Stretch while lying down
The specific steps of supine yoga for pregnant women are as follows: lying flat on the ground, hands crossed and arms extended towards the top of the head; Straighten up and exhale slowly; Legs together, toes to the body; Take a deep breath, repeat several times and relax. This yoga movement for pregnant women can strengthen the waist, relieve fatigue and pain and relax the body.
6. Butterfly style
The specific steps of butterfly yoga for pregnant women are: straighten your back, sit on the mat, bend your knees and keep your heels close to your body; Hold the soles of your feet with your hands, press your knees down as far as possible, and lean forward to the limit and then return to your original position; Repeat 3 times a day, each time 10 minute. This yoga movement of pregnant women is good for pelvis, which can promote blood circulation and relieve sciatica, and is very helpful for natural delivery. However, it should be noted that pregnant women within 3 months are prohibited.
When do pregnant women start practicing yoga? Pregnant women 1-3 months is best to rest, and it is more suitable to practice yoga from 3 months to 7 months, which is helpful for natural delivery and child development. Three months before pregnancy, the fetus is still in the embryonic stage, so the activity of pregnant women should not be large, so as not to cause abortion. In the first three months, walking is the first choice. Pregnant women have different physiological characteristics at different stages of pregnancy, so it is necessary to adjust their fitness methods in time. In the second trimester of pregnancy, fetal implantation is stable. Pregnant women can appropriately increase the amount of exercise and do what they can according to their personal physique and previous exercise, such as pregnant women gymnastics and yoga for pregnant women. But still remember not to run, jump and other strenuous exercises that are easy to lose balance. It is suitable for practicing yoga after 3 months of pregnancy.
skill
The heart rate of pregnant women should not be too fast when doing yoga, and the maximum heart rate should not exceed the maximum heart rate =(220- age) *60%. If pregnant women feel dizzy, sick or tired during exercise, they should stop immediately; If you have abdominal pain or vaginal bleeding, you should go to the hospital for examination in time. Pregnant women should also pay attention to practicing yoga: dress should be loose and comfortable, and shoes should fit lightly; Replenish water in time to prevent collapse; Keep warm to avoid catching a cold; It is best to choose a yoga studio with smooth air circulation, which is beneficial to the physical and mental health of the mother and fetus. In short, everyone's situation is different, and it is best to consult an obstetrician before arranging appropriate exercise.
The role of yoga in pregnancy: relax body and mind, and make breathing smooth.
After a day's work, many pregnant mothers are under too much pressure in the company, and sometimes the pressure is too great to breathe. In addition, pregnancy will cause subtle changes in internal organs, and the existence of the baby will increase the burden on the stomach and increase the psychological pressure of pregnant mothers. Therefore, doing yoga after work can slowly adjust the breathing law and correct the breathing method, which is helpful to alleviate the breathing disorder at work and make the heart and lungs return to normal. But also can relieve work fatigue, relax body and mind, relax mood, and reduce the ideological burden. It also has a good effect on the healthy development of the baby, and can adjust the body for the future delivery.
Function 2: Promote and improve the natural circulation of blood.
Usually, through yoga exercise, stretching the limbs and activating the muscles of the whole body, not only can we strengthen the flexibility of our own muscles, but also promote the blood circulation inside the body through this whole body activity. There are also yoga exercises that can strengthen the uterus and abdominal muscles, and can also relieve muscle fatigue in the back and effectively relieve backache during pregnancy.
Function 3: Exercise abdominal muscles, which is beneficial to production.
Yoga practice during pregnancy should also regularly exercise abdominal muscles, strengthen the strength of abdominal muscles, and effectively strengthen the expansion of pelvis, so that in the future, pregnant mothers can effectively relieve the pain during childbirth, help pregnant mothers give birth to babies faster, and reduce the painful time.
Function 4: Keep a calm mind.
Yoga is a kind of exercise that requires calmness. If you really want to get exercise, you must settle down and do it. This will help to relieve the tension during pregnancy, improve the recovery effect of postpartum body and enhance the self-confidence of pregnant mothers, so as to pay attention to the baby with a peaceful attitude, especially in the second trimester. Relieving the mood through yoga can also effectively avoid prenatal depression and relieve the tension and fear of pregnant mothers for childbirth.
Role 5: Strengthen the sense of balance.
Some actions of practicing yoga during pregnancy are to maintain a sense of balance. Persisting in practicing balance movements can strengthen the flexibility of muscles and the flexibility of the whole joint. The ultimate goal is that when the pregnant mother's stomach gets bigger, her body will swell up and she will feel unstable when walking. Therefore, practicing yoga can enhance the pregnant mother's sense of balance and ensure that she can walk smoothly.
Function 6: Relieve insomnia and improve sleep quality.
Many pregnant mothers have the problem of habitual insomnia, especially the enlargement of their stomachs, which makes them unable to sleep. Therefore, it is suggested that pregnant mothers practice yoga, which can effectively stretch their muscles and relax their mood, effectively relieve insomnia and improve the quality of sleep.
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