Simple actions and precautions of yoga for pregnant women. Yoga for pregnant women is a kind of yoga suitable for pregnant women to practice, but it also needs to pay attention to some matters. The following is an article to share the simple actions and precautions of yoga for pregnant women, hoping to help you.

Simple actions and notes of yoga for pregnant women 1 "squat" action to train pelvic floor muscles for 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.

Practicing Yin-closing and imagining the feeling of a little urine tolerance (but don't really hold your urine ~) can prevent postpartum urine leakage and relieve perineal laceration during delivery.

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 ~

Stand against the wall. I especially like one-legged balancing action, and I can hold the wall with one hand or one foot.

Breathing is better than expanding the chest. 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. Afraid of cramps in the middle of the night, you can do leg stretching before going to bed and usually add more calcium.

Matters needing attention in yoga for pregnant women

Pregnant women who need to participate in prenatal yoga need to go to an obstetrician first and talk to the doctor about whether you are suitable for prenatal yoga.

Don't do anything that will upset your stomach and lean back, and don't make yourself too tired or have difficulty breathing.

You must avoid high-temperature yoga, which will put your body temperature at a dangerous level.

Keep a posture that makes you feel comfortable. Never let yourself feel uncomfortable. Yoga is to make you feel comfortable. If you feel uncomfortable, stop adjusting immediately.

If you are injured, even if it is a slight pain, you should tell the coach and ask them to give you guidance on adjusting your movements.

Pregnant women must put safety first when practicing yoga.

Simple actions and precautions of yoga for pregnant women 2 actions that can't be done

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. If you do handstand in the third pregnancy, it may lead to fetal malposition, so don't be careless.

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.