warm up

Be sure to warm up first, take a deep breath naturally after sitting cross-legged, inhale and open your chest, exhale and abdomen, and drive your spine to arch your body.

Stand forward and spread your legs.

The action of bending forward helps to stretch the back of the leg. Pay attention to stretching the upper body as much as possible, which can relieve the pain in the lower back. With the help of bricks, a bigger belly is enough.

1

Stand with your feet open, your hands akimbo, and your thumb on the triangle of your lower back spine to inhale.

2

Take a deep breath and slowly lean forward until it is acceptable. Keep your upper spine straight.

three

When bending forward to the lowest point, you can hold the yoga brick with both hands to keep balance, feel the muscles at the back of the leg elongate and the muscles at the back stretch, stay for 4 deep breaths and then return to the action 1, and repeat for 4 times.

Cat-cow style for relieving backache, lifting hips and abdomen

It can not only stretch the waist and soften the spine, but also tighten the back and waist and abdomen, which is helpful to lift the buttocks. It is a set of movements recommended by Ding Ning to pregnant women.

1

Take a kneeling position on all fours, with your wrists directly above your shoulders, your knees touching the ground as wide as your pelvis, and your feet behind your back. Imagine your body extending and stretching towards the top of your head and tailbone, respectively.

2

Inhale deeply and push your hands to the ground. Imagine sinking from the navel, the abdomen is still tight, raising your head and hips as if you want to meet, and your spine is stretched.

three

Exhale, hold your hands on the ground, tighten your abdomen, arch your back slowly, close your chin conveniently, and feel your shoulder blades open to both sides. Repeat action 2 to action 3***6 times.

Dove pelvic opening tightens waist and legs.

Through the change of sitting posture, help pregnant women open their pelvis and give birth naturally. The average girl can stretch her thighs and waist to make the curve more compact.

1, bend your knees and open your feet to the same width as your pelvis, and inhale deeply.

2

When exhaling, the knees are bent to the right, the left foot is close to the left hip, and the right foot board is placed in front of the body. The left hand touches the right thigh to drive the upper body to turn right, and the right hand touches the ground behind the back to maintain balance, and stays for 4 breaths.

3、

Exhale. After the upper body is straightened, inhale and stretch the spine, slowly lie forward from the hip joint, stay for 3 to 6 breaths, and then change sides. Pregnant women can put yoga bricks to support their foreheads.