Because the fetus is connected with the maternal blood, proper exercise of pregnant women is also conducive to the growth of the fetus. The enhancement of maternal blood circulation also increases the oxygen and nutrition supply of the fetus, which promotes the development of the brain and body of the fetus. Next, I will share the taboos of yoga for pregnant women. Welcome to read and browse.

Pregnant women should avoid yoga.

Actions that are easy to do and often done:

1、? Get down? Train the pelvic floor muscles of pregnant women for similar sports. 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 the pressure of pregnant women's abdominal muscles is already great, abdominal exercise will cause greater burden, and even lead to cracking 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. When standing, always remind yourself that your feet are parallel. Avoid the outside eight-station method. It puts a greater burden on the lumbar spine.

9. during pregnancy, hormones will change, among which, more will be secreted? Relaxin? Make her gentler than usual. So don't overstretch when doing actions, or you will get hurt easily.

Matters needing attention in practicing yoga during pregnancy

In order to realize moderate exercise in pregnant women's yoga practice, it is necessary to determine the quantitative standard of moderate exercise. So how can we determine the standard of moderate exercise? We have a very simple test method: follow the FITT principle, that is, the number, intensity, time and type of exercise.

Practice times

The latest research shows that most pregnant women should exercise for at least 30 minutes every day except illness. If you didn't exercise often before, do you want to run thousands of meters or play tennis every day on a whim, and gradually increase the amount of exercise during exercise? If you have started regular exercise before pregnancy, you should stick to it as long as you are not uncomfortable, but you should adjust your activity. Making a good plan is a good start to exercise. You should exercise three times a week. If it is less than three times, you will not be able to improve your heart and lung health. Then gradually increase the amount of activity, if the body feels too tired, it is necessary to appropriately reduce the amount of activity.

Exercise intensity

Moderate exercise intensity is the key to the whole pregnancy? Too little intensity can't play the role of exercise, and too much intensity will make you too tired and even dangerous. Exercise intensity must be carefully planned, and don't be too hard on yourself. Because pregnant women's heart rate is15-20 times faster than normal people every minute, they can't be tired any more. Measuring heart rate is an effective method to determine whether the exercise intensity is too high or too low. The corresponding relationship between heart rate and age is shown in the following table. It can be measured by a heart rate meter or pulse measurement. Put the index finger and middle finger of one hand on the inside of the wrist of the other hand, that is, under the thumb, to feel the pulse. If not, you can feel a strong pulse in the neck, that is, put the index finger and middle finger on one side of the neck and about three fingers under the jaw. Measure your heartbeat for ten seconds and multiply it by six to get your own heart rate.

Another simple method is. Speech test? When you exercise, you can keep talking and panting, which shows that your heart rate is within the normal range and the intensity of exercise is appropriate. If you are out of breath and have difficulty speaking, you should reduce your activities until you feel comfortable. At this time, the heart rate may be lower than the normal range, but that is the' heart rate under normal exercise intensity'.

Exercise time

At the beginning, each exercise should be short, too long will cause muscle pain and fatigue. In the past few weeks, every activity lasted 15 minutes, and the heart rate was within the normal range, which was a good start for a proper sports team. At this heart rate level, you will feel comfortable, and then increase it by 2 minutes at a time until the activity reaches 30 minutes at a time. With experience and regular exercise, after 30 minutes of continuous activity, the heart rate will remain within the normal range.

However, even if you have started exercising before pregnancy, don't increase your activity before 14 weeks of pregnancy. But in the 4-6 months of pregnancy, when pregnant women are full of energy, they should increase their activity. You will feel very tired in 7-9 months, so you should reduce your activity.

Guidance on practicing yoga during pregnancy

First, during pregnancy:

First, the practice of yoga meditation;

Second, strengthen the practice of waist and abdomen strength;

Third, strengthen the practice of breathing;

Fourth, cultivate correct eating habits;

Fifth, keep a happy spirit and a stable life.

All yoga postures can be practiced seriously two months before pregnancy, and only simple postures can be practiced two or three months after pregnancy. But because everyone's physical condition is different, in order to avoid any danger, it is recommended to practice more during pregnancy:

First, the practice of yoga meditation;

Second, strengthen the practice of waist and abdomen strength;

Third, strengthen the practice of breathing.

This kind of exercise can make breathing deep and slow, maintain mental stability, strengthen abdominal pressure and waist strength, and has a good midwifery effect.

For example, a variety of sports that suit you: squat, heroic posture, pedaling, leg twirling, butterfly swimming, yoga relaxation, and levator ani fitting.

When practicing yoga during pregnancy, avoid violent movements, and all movements should be carried out in a relaxed and calm mood.

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