Yoga in early pregnancy must practice 8 movements every day. Pregnant mothers should pay great attention to their physical condition during pregnancy, because a good baby will grow up healthily in the mother's stomach. So the following is about yoga in the first trimester. Practice 8 movements every day.

Yoga in early pregnancy must practice 8 movements every day. 1 pregnant women often practice 8 maternal yoga to relieve labor pain and give birth quickly!

Many mothers used to have the habit of exercising. After pregnancy, they worry that exercise will affect their baby's health. I wonder if they can continue. Exercise can accelerate blood circulation, increase muscle endurance and improve immunity. Pregnant women can continue to exercise, but the exercise mode needs to be adjusted. The past is as easy as lifting weights, and it must not continue. It is suggested to change to yoga, swimming, walking and other aerobic exercises.

Proper aerobic exercise is beneficial to increase the muscle endurance and toughness of pregnant women, promote natural delivery, relieve labor pain, and reduce the risk of caesarean section and abnormal fetal weight.

Today, we will introduce several kinds of maternal yoga to relieve labor pain:

1. Bend in a sitting position

This action can exercise the endurance and toughness of maternal pelvic muscles, thighs and buttocks muscles, which is conducive to natural delivery.

Mother sat cross-legged on the ground with her feet opposite.

Lean forward slightly, keep your back straight, feel the stretching of thigh and hip muscles, hold for 5 seconds, and slowly return to the sitting position.

2. Lie on your side and lift your legs

This action can exercise the lateral abdominal muscles and thigh muscles.

1. Mom can lie on the yoga mat on her side, with the forearm supporting her head and the other arm on her chest for balance.

2. Slowly lift the thigh, keep it straight, then slowly put it down, repeat 10 times, and change to the other side.

3. Clam shell type

This exercise is to strengthen the endurance and toughness of human core muscles, such as buttocks, thighs and pelvic floor muscles, which can relieve low back pain in the third trimester, relieve labor pain and accelerate labor.

1. Mom is lying on her side, with her legs overlapping and slightly bent, her head resting on her forearm and her other arm resting on her chest to keep her balance.

2. Slowly lift your thighs and knees, keep your feet in contact, and only move your knees. Hold on for 3 seconds and put it down slowly. Repeat 10 times. Turn around and exercise the other side.

4. squatting

It is very beneficial to practice squat during pregnancy, which can regulate pelvic muscles, relieve waist and pelvic pain, increase the toughness of pelvic floor muscles and relieve labor pain.

No.: 1

Mother stands naturally with her legs slightly wider than her shoulders.

the second

Keep your back straight, stretch your arms forward and squat slowly for 5 seconds. Be careful that your knees don't exceed your toes. Repeat 10 times.

Step 5 stretch

This action can help you improve the flexibility of the flexor muscles, and you can open your legs more during childbirth, which is beneficial to childbirth.

1. Mom stands naturally and turns 90 degrees.

2. Take a big step forward and squat down. Keep your back and legs straight. Put your hands on your front legs and knees to keep your balance.

Legs alternate once, one group 10 times.

6, flat support

Flat support is a very core muscle group exercise method, which will not exert pressure on the abdomen, and the baby is safe.

1. Mom lies on the yoga mat with her arms on her shoulders.

2. Support your body with elbows and feet, slowly lift your body to make it in a straight line, and keep it for 30 seconds/slowly extend the time.

If you feel difficult, you can try to support your body with your knees and elbows.

7. Goddess style

This action is beneficial to increase the endurance and toughness of pelvic floor muscles, open the hip joint and facilitate the smooth delivery.

1. Mom stood with her legs apart, wider than her shoulders.

2, feet valgus, slowly bend your knees and move down.

3, hands up, arms and shoulders flush. Fingers up, forearms at 90 degrees to arms. Hold your breath 10 second.

8. Abdominal breathing

1. Mother sat cross-legged on the ground with her hands on her stomach. Relax your neck, shoulders and chin.

2. Take a deep breath and relax the pelvic muscles.

Yoga in the first trimester must practice 8 movements every day. What should I pay attention to when doing yoga in the first trimester?

The first three months of pregnancy are considered to be the most vulnerable time for babies, and most abortions take place during this period. Therefore, expectant mothers who want to practice yoga for pregnant women must exercise according to the doctor's instructions and don't do difficult movements. Of course, because everyone's physical condition is different, you must consult your doctor before practicing what safe yoga moves you can do.

2. The benefits of yoga during pregnancy

1, it is very helpful for pregnant women to practice yoga regularly, which can promote gastrointestinal peristalsis, make the body more flexible and maintain a good balance.

2, often doing yoga during pregnancy can also relieve the body and mind, make the pregnant woman's mood more pleasant, and make the pelvic floor muscles in a state of labor, which can speed up the delivery process more smoothly and reduce the pain during delivery.

Pregnant women often practice yoga, which is not only good for their own health, but also good for their baby's development. Because yoga pays attention to stability, calmness and meditation, pregnant women can adjust themselves during exercise, which can enhance the sense of stability of the body and improve the toughness and flexibility of muscle tissue, which is of great benefit to the health of the body.

4. Reduce the stress in the third trimester. Yoga can help expectant mothers keep their mood comfortable, and it can also keep their exercise, so yoga for pregnant women is a good choice.

Yoga in early pregnancy must practice 8 movements every day. 3 When did pregnant yoga start?

In the third month of pregnancy, the best contraceptive method is rest. This time is not suitable for yoga. Generally speaking, it is more appropriate for pregnant women to start doing yoga in the first month, which is conducive to natural delivery and child development. Three months before pregnancy, the fetus is still in the embryonic stage, so the activity of pregnant women should not be large, so as not to cause abortion.

In the first three months, walking is the first choice. Pregnant women have different physiological characteristics at different stages of pregnancy, so it is necessary to adjust their fitness methods in time. In the second trimester of pregnancy, fetal implantation is stable. Pregnant women can appropriately increase the amount of exercise and do what they can according to their personal physique and previous exercise, such as pregnant women gymnastics and yoga for pregnant women. But still remember not to run, jump and other strenuous exercises that are easy to lose balance.

In the first stage of pregnancy, pregnant women often can't insist on any strenuous physical exercise and finally give up. It is recommended that pregnant women start exercising from the fourth month of pregnancy. For an active and healthy future mother who has no history of abortion, as long as she feels ready, she can start some moderate exercise to strengthen her physical strength and improve the flexibility and tension of her muscles.

Therefore, it is best for pregnant women to practice yoga after three months of pregnancy.

Principles of practicing yoga during pregnancy

Choose the type of yoga that suits you best. Choosing the right yoga is very important for pregnant mothers. You can consult a yoga training teacher for pregnant women and ask her to help you choose the safest and most effective yoga type. Of course, before you decide to sign up, you must see whether the yoga instructors in these places have received formal training and have rich experience in teaching pregnant women to do yoga.

Choosing a qualified yoga teacher is more secure. Any yoga practice, if not done well, may bring you harm. Although many books, TV programs and DVDs claim to teach you professional yoga courses, it is best for pregnant mothers not to learn yoga through these channels. If family conditions permit, you can hire a professional and private yoga training teacher for pregnant women to practice yoga at home.

Selectively participate in yoga experience courses. Generally speaking, regular yoga training centers will provide free experience classes. On the one hand, they will let you know whether this yoga training class meets your needs, and on the other hand, they will have the opportunity to get their opinions from expectant mothers who have signed up for this yoga training class.