Yoga for pregnant women is popular all over the world, and many people have realized that practicing yoga during pregnancy is of great help to delivery and postpartum body repair. During pregnancy, the spirit is not worse than before pregnancy, the sleep quality of pregnant women is seriously reduced, and the body is not as light as before. The changes brought about by pregnancy are even more grinding.
In order to relieve physical discomfort and adjust mental tension, you can do some yoga appropriately. When a woman is pregnant, she usually feels physically tired and mentally weak. In the late pregnancy, the limbs will become swollen, and while the fetus grows healthily in the abdomen, the uterus will squeeze into other organs of the body. Doing yoga for pregnant women at an appropriate time can have a certain massage effect on body organs and relieve the physical discomfort of pregnant women.
During pregnancy, you can strengthen your physique and strengthen the tension of pelvis and muscles by practicing yoga, which is very helpful for childbirth and can make it relatively easy and simple for you to give birth. At the same time, it can also strengthen the blood circulation of the body and improve the quality of sleep. Hurry up and learn!
Asana I: warrior II
1, take a deep breath, open your feet, the outside of your right foot is parallel to the mat surface, your left toe is forward, your hands are raised, and your arms are extended outward.
2. Bend your right foot forward with your knees perpendicular to your heels, so that your right heel and left foot are on the same horizontal plane.
3. Keep the pelvis upright, open the chest, push your left foot back after exhaling, stretch your left foot as far as possible, straighten your left leg and tighten it hard.
When the leg is swollen in the late pregnancy, you can use this pose to eliminate the discomfort of the leg. During pregnancy, women have a great demand for leg strength, and this pose can enhance leg strength. In the process of practice, we should pay attention to keeping our body stable. At first, if you are worried that the balance force can't stabilize your body well, you can first support your back against the wall or use other tools to complete this action.
Asana 2: Cat Stretching
1. Kneel on the mat, open your hands, keep them shoulder height, hold your palms on the ground, tighten your calves, make your thighs and calves at 90 degrees, and put your toes on the ground.
2. While exhaling, lower your head, arch your upper back and keep your lower back relaxed.
3. After inhaling, try to stretch your spine.
Be slow when practicing. Cat stretching can fully stretch the back and shoulders, improve the blood circulation in the human body, help pregnant women relieve fatigue and soreness, and increase the flexibility of the body. And can fully stretch the spine, greatly alleviating the pain and discomfort in the back.
Asana 3: lightning sitting posture
1, kneel on the mat and keep your toes close to the ground. The upper body stands upright, hands naturally sink, and then put them on the legs. Close your eyes and take a deep breath.
2. Sit your hips between your feet, keep your back upright, heel inward, and clamp your hips.
3. While inhaling, lift your arms up, hug your elbows, exhale, and slowly put down your hands.
When sitting, straighten your back, let your shoulders droop naturally and relax your shoulders. This posture can adjust the mood. When you are emotionally unstable during pregnancy, you can try this posture more. At the same time, it can also promote the rapid work of digestive system and avoid indigestion after meals.
Yoga pose 4: Yoga pose
1. Sit on the yoga mat with your legs bent and your feet facing each other. Knees should sink to the ground as far as possible, while keeping the spine upright, and eyes should look straight ahead.
2. Keep breathing steady, lean forward slightly, and bend your body close to the ground for more than 30 seconds. Recover after inhaling and repeat this action.
Although this posture is simple, it plays a great role. It can provide enough fresh blood for your pelvis, abdomen and back, prevent varicose veins and relieve the pain of pregnant women during childbirth.
Pregnant women can adjust their pelvis through yoga practice to achieve better delivery, at the same time, it can relieve nervous mental stress, increase pregnant women's cardiopulmonary function, promote blood circulation and improve metabolism. More importantly, stretching through yoga can help pregnant women relieve some pain during childbirth. Yoga for pregnant women is very beneficial to the physical and mental health of pregnant women!