Yoga for pregnant women refers to a yoga posture specially designed for pregnant women's physical condition. Let me give you a detailed introduction of yoga for pregnant women.

Yoga for pregnant women can enhance physical strength and muscle tension, enhance the sense of balance of the body, improve the elasticity and flexibility of the whole muscle tissue, stimulate glands that control hormone secretion, accelerate blood circulation and control breathing well. The yoga movements of pregnant women include mountain style, shoulder style, baddha konasana and so on. Practicing yoga in the abdomen helps to reshape the body after delivery. Practicing yoga can make this process easy and help pregnant women keep a peaceful mind before giving birth. Pregnant women can practice different yoga postures, but it must be based on personal needs and comfort. It should be noted that yoga is not the only way to make pregnancy and childbirth safer and smoother.

Pregnant women's mentality has a great relationship with their pregnancy experience, so yoga practice and lifestyle are becoming more and more important. Yoga can not only bring health and tranquility to pregnant mothers, but also enable mothers to nurse their babies. Various yoga exercises cooperate with each other to help pregnant women cultivate spiritual love and wisdom, so as to develop the qualities of self-discipline, patience, tolerance, calmness and self-sacrifice, so that pregnant women can be mentally, physically and psychologically prepared to give birth and raise their children, and help pregnant women get through pregnancy smoothly.

Yoga posture:

If women often practice yoga postures before pregnancy, their bodies are more likely to prepare for the challenges of pregnancy and childbirth. After pregnancy, you will also find that some yoga postures are very helpful to you. But it is important to follow the safety guidelines when practicing and feel the body's reaction to posture exercises carefully. Some women can practice until delivery, some are just three months old, and even some basic postures are not easy. Don't be forced. If the pregnant woman and the fetus are healthy, strong and flexible, the pregnant mother will basically be more comfortable and there is no problem in practicing yoga posture. Therefore, it is very important for doctors or therapists to give specific advice according to personal circumstances. However, if you haven't practiced yoga posture often before, don't start practicing yoga posture during pregnancy to ensure safety. Instead, we should concentrate on practicing other key techniques such as yoga relaxation and yoga sound meditation, and follow a healthy yoga diet.

Early pregnancy

Practicing some enhanced yoga postures before pregnancy can help mothers during pregnancy:

Strengthening abdominal muscles: If the abdominal muscles of pregnant women are strong, they can support the fetus when it grows and prevent its back pain. The stronger the abdominal muscles before delivery, the faster the body will recover after delivery.

Let the back become firm and flexible: In the late pregnancy, with the increase of the baby's weight, the pregnant mother's body center of gravity will also change, resulting in excessive anterior concavity of the lower back, forward leaning shoulders, hunched posture and low back pain. A strong back is of great help in relieving low back pain, which can not only prevent and minimize back discomfort.

Practicing yoga postures before and during pregnancy can help pregnant mothers achieve the following benefits:

In particular, increase the flexibility of hip and groin muscles: this flexibility makes childbirth easier.

? Increase or maintain physical strength in a gentle way. Gentle yoga posture can help those weak parts to maintain or cultivate strength.

? Let us be more harmonious with the body. . During pregnancy, the ability to perceive the body is particularly important. Pregnant mothers should be keenly aware of their reactions to muscles and joints when practicing, and how each posture will be related to the fetus in the abdomen. This sensitivity to the body, combined with the doctor's advice, can help the mother make a wise decision whether to practice a certain posture during pregnancy.

Although yoga practice can bring so many benefits to pregnant women, it is best to practice under the care and guidance of a doctor who knows your pregnancy, so that the doctor can monitor your situation and your fetus at any time and give appropriate suggestions according to your personal situation. The following are general guidelines for posture practice during pregnancy. Please consult your doctor before choosing exercise.

The first three months ~ Yoga postures help us get a healthy pregnancy and make delivery easier.

Note: The first three months are considered to be the most vulnerable time for the baby, and most abortions occur during this period, so you must follow the doctor's guidance in physical exercise.

You can choose a simple posture that you are familiar with. At any stage of pregnancy, it is best not to try to learn or practice any challenging or extreme yoga postures. In the first three months, the belly is not very big, so pregnant women can make full use of this period and choose some gentle postures that they can't continue to practice in the later period of pregnancy to cultivate strength and flexibility and help them prepare for childbirth and welcoming newborns.

Here are some postures that may be helpful in the first three months of pregnancy (but please consult your doctor before practicing):

? Pedal type:

Help strengthen the abdomen

? Cat stretching:

The upper arch and depression of the back help to maintain the elasticity of the spine and gently strengthen the muscles of the back and abdomen.

? Dynamic skew bridge:

Lifting against gravity can strengthen the legs, hips and back.

? The craftsmen bowed down:

This gentle forward bending bends the hips and stretches the muscles inside the legs and groin areas.

? Levator ani muscle bonding method:

Strengthening pelvic floor muscles between coccyx and pubis is also helpful to prevent common hemorrhoids in pregnant women. This technique should be practiced throughout pregnancy.

second trimester of pregnancy

Mid-term three months ~ Yoga helps us stay healthy and flexible.

During this period, the pregnant woman's abdomen has bulged, so although the difficulty can be reduced by adjusting the posture, for example, when practicing the baby pose, the legs can be separated to create space for the abdomen, but it is difficult to bend forward without pressing the abdomen. To this end, here are some practical yoga postures and fitting methods, so that you can still practice comfortably in the second trimester.

? Baby style:

Baby posture is a very comfortable static posture, which helps to eliminate the stiffness of the lower back. If it is difficult to stick your forehead to the ground, put it where your hands are folded, or separate your legs to give your stomach more room. (Note: A sturdy pillow will be placed under the forehead instead of a yoga brick)

? Cat stretching

With the gradual growth of the fetus, you can do some small moves to avoid overstretching. This posture helps the spine to be elastic and the back muscles to be strong.

? One-pin exchange extension

When practicing, you can wrap a belt around your feet and bend your torso at a 45-degree angle (or less). This forward bending helps to keep your legs flexible.

? Warming-up part of craftsman's bow

The gentle up-and-down movement of the legs helps to keep the flexibility of the inner thighs, relax the pelvic floor muscles and prepare for delivery.

? Wide-angle flexion warm-up

It helps to keep the flexibility of the inner thigh, relax the pelvic floor muscles and prepare for delivery.

? Anal lifting sticking method