Basic movements of yoga during pregnancy introduction
1. Sitting posture and abdominal breathing of basic yoga movements of pregnant women
Exercise requirements: keep sitting cross-legged and put a pillow under the coccyx to form a comfortable open sitting posture. Relax all your muscles. Don't inhale hard. When inhaling, let the gas slowly fill the lower abdomen and upper abdomen, slightly expand the ribs, and then slowly extract the gas completely. The whole breathing process is as slow and deep as possible.
2. Cat stretching is the basic action of yoga during pregnancy.
Practice requirements: support the ground with limbs, keep your knees width apart from your pelvis, and relax your instep. Support your arms vertically and relax your head and shoulders. Inhale, exhale, relax and sink your back and waist, expand your chest, and feel your spine relax. Inhale and restore, exhale, arch your back slowly, relax your head downwards, and increase abdominal pressure appropriately. Finally, restore the movement and pay attention to the coordination of breathing and body rhythm.
3. Basic movements of yoga meditation before pregnancy.
Exercise requirements: inhale when standing, and then use hip joint to drive the upper body to bend forward when exhaling. If there is no blood pressure problem, you can put your hands on the back of the chair to lower your body angle, and put your elbows on the chair cushion to keep your body straight, feel the stretching of your back and breathe slowly and evenly. Breathing time depends on how your body feels, about 1 min. When recovering, bend your legs, inhale, slowly raise your head, lift your upper body with the strength of your legs, and return to the standing position.
4. Warrior style of the basic movements of yoga for pregnant women.
Practice requirements: sit astride the chair, bend your right leg, align your knees with your toes, stretch your left leg backward, buckle your feet and step on the mat evenly. Inhale, raise your hands to your sides at shoulder height, turn your head to the right, look straight at your eyes and keep breathing evenly. Keep practicing on the right side for 30 seconds, and then switch to the left side.
5. The basic movements of yoga during pregnancy.
Action requirements: sit up straight, with your feet facing each other, bend your knees, and draw your heels closer to the root of your thighs with both hands. Cross your hands and fingers around your feet, 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 buttocks, pelvis and inner thighs, make the knee joint soft and firm, strengthen * * *, and prevent the formation of varicose veins. Adjusting the pelvis and properly stretching the pelvic joints and muscles will help the pelvis expand during delivery, let the baby pass through the birth canal smoothly and reduce the pain of delivery.
6. The basic movement of pregnancy yoga is Yamanashi.
Action requirements: 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, try to lift your arms up, 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.
Yoga taboo actions of pregnant women
1, back bending action. This kind of action will make the already stressed lower back more fragile. So don't do it. Even if you want to do it, you can only do simple breast enlargement.
2, the action of abdomen landing is absolutely impossible.
3. All abdominal muscle training moves are not good. Because pregnant women's abdominal muscle pressure is already great, abdominal exercise will cause a greater burden. It may even lead to the rupture of rectus abdominis, which will reduce the support of lower back.
4. You should also avoid violent twisting movements. You can only do simple rotation of shoulders, neck and upper chest.
5. Don't stand upside down. Because during pregnancy, a woman's belly bulge has shrunk her chest, handstand will press her chest more. If you do handstand in the third pregnancy, it may lead to fetal malposition, so don't be careless.
6, after the second pregnancy is not suitable for lying posture, because it will oppress the big blood vessels.
7. Make full use of the possible breathing space during breathing practice, but don't emphasize abdominal breathing, and don't particularly contract the abdomen.
8. Always remind yourself that your feet are parallel when standing. Avoid the outside eight-station method. It puts a greater burden on the lumbar spine.
9. During pregnancy, hormones will change, which will secrete more "relaxin", making her softer than usual. So don't overstretch when doing actions, or you will get hurt easily.
Matters needing attention in yoga for pregnant women
1. 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%.
2, the dress should be loose and comfortable, and the shoes should fit lightly.
3, such as abdominal pain or bleeding. , sent to the hospital in time.
4. Replenish water in time to prevent collapse.
5. Keep warm to avoid catching a cold.
6. In case of dizziness, nausea or fatigue during exercise, pregnant women should stop immediately.
7. It is best to choose a yoga studio with relatively smooth air circulation.
1. What actions can I practice with self-study yoga?
2. What actions should I pay attention to when practicing yoga for the first time?
3. Complete works of beautiful back yoga movements
4. What yoga moves are suitable for middle-aged and elderly people to practice?
5. What are the simplest yoga slimming actions?