Basic posture of yoga for pregnant women
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1, cat stretching
Auxiliary tools: yoga mat, soft towel.
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.
2. Simple abdominal breathing
Auxiliary tools: yoga mat, pillow.
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 exhale the gas completely. The whole breathing process is as slow and deep as possible.
3. Before meditation
Auxiliary tools: yoga mat, solid chair.
Exercise requirements: Inhale when standing, then use hip joint to drive the upper body to bend forward when exhaling, and support your hands on the back of the chair (if there is no blood pressure problem, you can lower your body angle and support your elbows on the chair cushion), 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
Auxiliary tools: yoga mat, solid chair.
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. Dance style
Auxiliary tools: yoga mat, solid chair, yoga rope.
Practice requirements: stand behind the chair, hold the backrest of the chair with your right hand, and turn your weight to your right foot. Bend your left knee slowly, grab your left ankle with your left hand, stabilize your body and keep breathing evenly. When you keep moving, your body's center of gravity should be upward, and you should feel the stability, balance and lightness of your body. Practice on the other side in 30 seconds.
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