Reduce anxiety and mental stress during pregnancy.
Improve depression
Relieve labor pain
Shorten delivery time
enhance the quality of life
Improve interpersonal relationship
For expectant mothers suffering from depression during pregnancy, studies have proved that yoga during pregnancy can significantly improve these conditions:
Degree of depression and anxiety
angry
Physical pain (leg pain, low back pain, hip pain)
Older pregnant women also benefit from yoga practice. The study found that after practicing yoga during pregnancy, the psychological stress of these high-risk pregnant women was reduced, and the possibility of suffering from the following diseases was also significantly reduced:
Pregnancy induced hypertension
Gestational diabetes mellitus
Fetal intrauterine growth restriction
Do pregnant women need to practice yoga every day?
Many pregnancy guides recommend pregnant mothers to exercise for 30 minutes every day, 5-7 times each time. However, it should be noted that everyone's exercise foundation is different, and there is actually no unified exercise frequency standard. We suggest that pregnant mothers do what they can according to their own situation, step by step.
In addition, for the control of one's exercise intensity, one can also control one's heart rate with a simple counting method:
& lt20 years old:140–155 times/minute.
20-29 years old: 135- 150 times/minute.
30-39 years old: 130- 145 times/minute.
& gt40 years old:125–140 times/minute.
Avoid pregnant women practicing yoga.
Yoga has many movements. Which movements are suitable for pregnant women and which are not suitable for pregnant women?
Appropriate action
First, get down.
"Squat" can train the pelvic floor muscles of pregnant women, with legs open and feet outward, and slowly squat down (if you feel tired, you can lean against the wall or use objects such as chairs).
Second, close the yin.
It's a bit like holding your urine while practicing Guan Yin. This action can effectively prevent postpartum urine leakage and help to avoid vaginal tearing during childbirth.
Third, pelvic tilt.
The action is relatively simple, that is, the pregnant woman stands with her waist, especially her lower back, close to the wall, which can relieve the stress on her back and help relieve the pressure on her body.
Fourth, breathing method
Inhale deeply through your nose and exhale deeply through your mouth. This method can help pregnant women to reduce physical and psychological stress, concentrate and relieve the pain during labor pains.
Fifth, stretch the calf.
If you do some calf stretching properly before going to bed, it will help reduce the risk of cramping in the middle of the night for pregnant women. It is best for postpartum women to do some yoga exercises 6 weeks after delivery, that is, after lochia is discharged.
Improper behavior.
First, the back bends.
During pregnancy, the pressure on the back of pregnant women, especially on the lower back, is relatively high. If you continue to do kyphosis, it will easily lead to greater pressure on the already fragile lower back, which is not good for the spinal development of pregnant women.
Second, the action of abdomen landing
The action of landing on the abdomen will put more pressure on the abdominal muscles, and even lead to cracking of the abdominal muscles in severe cases.
Third, deep torsion.
Torsion can easily lead to physical discomfort of pregnant women. Pregnant women can twist their necks properly, but it is best not to twist their waist and abdomen too much, which may easily lead to miscarriage.
Fourth, handstand.
Handstand is an action that pregnant women must avoid. Because the abdominal cavity is constantly increasing during pregnancy, the chest pressure is already very high. The upside-down head will bring more pressure to the already stressed chest. Squeezing the chest will bring discomfort to pregnant women.
Five, contraction abdominal breathing
When pregnant women practice breathing, don't use abdominal cavity forcibly, otherwise the living space of the fetus will be limited.
Sixth, the posture of the outer eight stands
Standing in the outer eight posture will lead to greater pressure on the lumbar spine, which is not conducive to the health of pregnant women.
Seven, lacing
When a woman is pregnant, her body is softer than usual, so pregnant women should not stretch too much when doing yoga, or they will be easily injured.
Precautions for pregnant women to practice yoga
When practicing yoga, we should pay attention to the following aspects, otherwise it will not only not enhance the physical quality of pregnant women, but also endanger the health of pregnant women and babies.
Control the number of yoga exercises
If pregnant women exercise regularly from the beginning and are in good health, then yoga training only needs three times a week. But if you haven't exercised regularly before, then pregnant women should make sure to train for half an hour every day.
The frequency of yoga training should be considered according to the physical quality of pregnant women. If pregnant women are prone to fatigue, just make sure to train twice a week.
Control the intensity of yoga training
During pregnancy, women's exercise intensity should not be too great, so we should grasp the intensity. If the intensity of yoga for pregnant women is too small, it will not play a role in the health of pregnant women. If the intensity is too high, it may hurt yourself and your child. Pregnant women can evaluate whether the training intensity is too high by measuring their heart rate or talking.
Pregnant women's heart rate is faster than ordinary people, so pregnant women should not exercise excessively. If you can talk continuously without breathing during exercise, it means that training is relatively appropriate.
Control the time of yoga training
The best time for pregnant women to exercise every time is 15-30 minutes. If it is less than 15 minutes, pregnant women do not exercise enough, which will not improve the health of the fetus and fetus. If it is more than half an hour, pregnant women will exercise for too long, which will also cause greater pressure on their bodies.
Pregnant women can relatively increase their exercise intensity within 4-6 months of pregnancy, but the exercise time before and after should not exceed half an hour.