Two yoga exercises suitable for pregnant women. In life, it is not suitable for pregnant mothers to stay at home often and go to the gym. For pregnant mothers, what simple yoga exercises in life are good for pregnant mothers? If you want to know, here are two yoga moves suitable for pregnant women, I hope they will help you!
Two yoga moves suitable for pregnant women 1 two yoga moves suitable for pregnant women
Kneeling and pranayama
(1) Sit on your knees with your feet on your back, knees and toes together and heels apart.
(2) Put your palms down on your thighs, keep your upper body straight and close your eyes.
(3) Feel the breath and calm your mind.
Exercise amount: Determine the exercise time according to your physical condition, preferably after meals, which is helpful for digestion. Practice time from short to long, with comfort as the degree, gradually feel calm and completely relax.
Practice time: until the end of the whole pregnancy.
Benefits: It can exercise thigh and calf muscles, make lower limbs more powerful, and contribute to smooth production.
Precautions: Pregnant women with severe arthritis and varicose veins should not do it.
Sitting posture and hip posture
(1) Sit down, pull your feet close to your phalanx, put your feet together, and try to touch your perineum with your heel.
(2) Hold your breath for 6 seconds, keep your trunk and neck straight, spread your knees as far as possible to the ground, hold your toes with your hands, or put them on your knees.
(3) Exhale for 3 seconds and restore.
Exercise: 2-3 rounds.
Practice time: until the end of the whole pregnancy.
Benefits: Stretching the lower limbs can strengthen the muscles in the inner thigh and pelvic area, and make full preparations for production.
Precautions: pregnant women with severe arthritis, hemorrhoids and lower abdominal inflammation should not do it.
Two yoga moves for pregnant women 2 1, yoga moves for pregnant women.
Mountain history
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.
Shoulder handstand
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.
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.
dendritic
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.
butterfly
Action description:
Sit up straight with your feet close together. Heel as close as possible to women's private parts, lift the sternum and relax the 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 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.
The above is the introduction of yoga movements suitable for pregnant women, so doing the above yoga movements during pregnancy has many benefits, which will not only endanger the health of mothers and babies, but also benefit them. However, it is worth noting that when we are doing yoga, it is best to do it under professional guidance, and it is not advisable to exercise for too long.
2, pregnant women yoga movements should be taboo.
Actions that are easy to do and often done:
1, "Squat" action to train the pelvic floor muscles of pregnant women. You can spread your legs shoulder-width or slightly wider, with your toes facing outwards (so that you can squat down), and then slowly squat down. Another action is: spread your feet a little and squat completely. Then put your hands on the inside of your knees, put your hands together on your chest and push your arms out. However, after 36 weeks, the abdomen is overweight, or after 32 weeks, the fetal position is still not correct, so it is not suitable for people suffering from hemorrhoids to do full squat. They can sit on mats or yoga bricks and do exercises.
2, practice more yin, imagine the feeling of a little urine tolerance (but don't really hold your urine ~), which can prevent postpartum urine leakage and relieve perineal tear during childbirth.
3. Pelvic tilting action. The easiest way is to stand, stick the whole body on the wall, and turn the tailbone forward as far as possible, that is, try to spread the originally suspended lower back slowly on the wall. This can relieve the low back pain of pregnant women.
4. Stand against the wall. I especially like one-legged balancing action, and I can hold the wall with one hand or one foot.
5. Chest enlargement is the best way to breathe. Bellows breathing (rapid exhalation) is not suitable. Breathing through the left and right nostrils is very good, which can purify the nervous system and help to concentrate on meditation. Purifying breathing, inhaling deeply from the nose and exhaling deeply from the mouth can relieve physical and mental fatigue and stress. This kind of breathing is also very good, and can also be used in labor pains.
6, afraid of cramps in the middle of the night, you can do calf stretching before going to bed, and usually add more calcium. It is best for postpartum women to gradually resume yoga practice after 6 weeks and the lochia is completely over. The only action that can be done immediately after delivery is to close the yin. Don't do sit-ups too early. When doing it, protect your abdomen with your hands to prevent the rectus abdominis from cracking. Mothers who have caesarean section need more time to recover. Remember to massage the wound frequently to help them recover.
Actions you can't do:
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.
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.