Benefits of yoga during pregnancy:
1. For pregnant mothers, mastering correct breathing skills and relaxation methods can lay a good foundation for a natural delivery. It is also conducive to postpartum physical recovery, effectively reducing waist fat, flexible side waist, massaging abdominal organs, helping digestion and excretion, managing the weight of pregnant mothers and reducing the occurrence of pregnancy complications.
2. Targeted exercise can remove scapulohumeral periarthritis, relieve back pain, nourish back nerves, bend shoulders and stretch arms, promote lactation, improve pelvic floor muscle strength, and exercise abdominal and thigh muscle strength, which can better assist delivery, shorten labor process and reduce postpartum damage to pelvic floor muscles. At the same time improve the body's blood circulation, relieve physical discomfort, improve sleep, and enhance the body's sense of balance.
3. Especially in the third trimester, some exercises can promote the rotation and descent of the fetus, increase the pelvic entrance and exit surface, relieve the pain of pregnant mothers, promote uterine contraction, reduce cervical edema, correct the abnormal position of fetal head, correct pelvic inclination and shorten the labor process.
5, exercise can release endorphins and other hormones that can make people feel happy, which can improve attention, reduce anxiety, build self-confidence, make the mentality calm and avoid postpartum depression.
6, exercise can promote the digestion and absorption function of expectant mothers, ensure the nutritional supply of the fetus, and also exercise the baby's sensory ability, so that the baby can grow flexibly, sensitively, healthily and happily.
Matters needing attention in yoga exercise during pregnancy:
1. Pre-exercise evaluation: It must be examined by an obstetrician to rule out contraindications to exercise during pregnancy.
2, sportswear: loose clothes, suitable bras and non-slip socks.
3. Pay attention to the supplement of food and water to prevent hypoglycemia (exercise after eating for 30 minutes) and empty the bladder before exercise.
4. Count fetal movements before and after exercise, and monitor fetal heart sounds if possible.
5. Exercise time: from the week of pregnancy 16 to before delivery, lasting 30 minutes to 1 hour each time. If you feel tired on the way, you can pause and have a rest.
6. Pay attention to the danger signals during exercise: dizziness, headache, nausea and vomiting, lower abdominal pain, vaginal bleeding, fatigue, palpitation and shortness of breath, sudden joint pain, new low back pain, and decreased fetal movement. And stop exercising immediately!
7. Pay attention to your body's reaction during exercise, avoid holding your breath and don't overdraw your physical strength. The amplitude and intensity of the movement are adjusted according to their own situation.
Yoga taboo during pregnancy;
1, pregnancy complicated with other surgical diseases: such as heart disease, liver and kidney diseases, hyperthyroidism, diabetes, etc.
2, combined with surgical complications: such as sprain and fall.
3. Uncomfortable symptoms, such as headache, abdominal pain, bleeding, sinus tachycardia, arrhythmia and heart rate greater than 130 beats/min.
4. Hypertension, twins, cervical incompetence, pre-eclampsia, intrauterine growth retardation, placenta previa, rupture of fetal membranes, vaginal bleeding, history of spontaneous abortion, premature delivery, cholestasis, venous or pulmonary thrombosis, amniocentesis within three days, pregnancy complications, etc.
Several sports postures suitable for pregnant mothers sitting at home
First of all, simple sitting posture
Find a comfortable cross-legged sitting; Put your hands above your knees; Relax the crotch, knees, shoulders and face; Keep this pose comfortably 1-5 minutes, or longer; When you exit the pose, relax your legs and relax.
profit
Can create more space for babies, is beneficial to the health of joints such as knees and ankles, and can enhance the flexibility of two hips, knees and ankles; It is very suitable for breathing exercises and meditation sitting posture, which helps to make people's body stable and peaceful and their mentality peaceful.
Matters needing attention
If your hips, knees or ankles are inflamed, please don't practice.
FREQUENTLY ASKED QUESTIONS
If the chest arch is included, the chest can be upward and the spine can be extended; The neck is too forward, and the chin can shrink inward; You can't stretch your lower back. You can put a yoga brick or blanket under your hips.
Second, sitting on the mountain
Simple sitting posture input; Straighten your legs forward, push your thighs hard, and stretch your heels forward; Place your palms or fingertips on the floor on both sides of your hips; Press your hands down, slightly lift your torso and stretch your spine; Relax the abdomen and keep breathing evenly for 5-8 times; When exiting asana, sit cross-legged and return to a simple sitting position.
profit
Stretch the back of the leg, strengthen the back strength and relieve back pain; Improve the sensitivity of the body and correct bad posture.
Common problems: waist collapse, rib eversion, spine perpendicular to the ground, rib adduction when exhaling; When the lower back is arched, you can put a yoga brick or blanket under your hips.
Third, the hero kneeling posture
Kneeling into the water; Arch the back of the head with the center of the head on the ground, with the hips facing up. Move the calf muscles outward with your big fingers, and sit your hips on the ground. Put your feet back on the ground, try to keep your little toes down on the ground, keep your back perpendicular to the pelvis, put your hands above your thighs, and look at the tip of your nose; Keep breathing for 5-8 times; When exiting the pose, the right leg and left leg are straightened forward in turn, returning to the mountain pose to relax.
profit
Can eliminate the pain of feet and heels, promote the formation of proper arch, and help to cure flat feet; Practicing before rest at night helps to relax the legs.
Matters needing attention
If you have inflammation of your knee or ischium, don't practice.
FREQUENTLY ASKED QUESTIONS
Hips can't stick to the ground, ankles hurt. You can put bricks or blankets under your hips.
The Department of Obstetrics and Gynecology of the Second People's Hospital of Hunan Province will offer free yoga classes during pregnancy every Thursday afternoon to help pregnant mothers get pregnant happily and give birth.
[Editor: Wu Daixia]