First of all, the benefits of practicing yoga
However, it should be noted that yoga is not the only way to make pregnancy and childbirth safer and smoother. Yoga only helps pregnant women to exercise properly throughout pregnancy. ? Delivery? This requires a lot of physical strength, so it is normal for most pregnant women to feel scared and uneasy before giving birth. Practicing yoga can make this process easy and help pregnant women keep a peaceful mind before giving birth.
During pregnancy, although expectant mothers should be very careful to protect the fetus, they should not be too cautious to stop exercising. Proper exercise during pregnancy will not only help expectant mothers to strengthen their physique and control their body lines, but also help them to give birth to their babies smoothly.
During pregnancy, pregnant women will be in a state of mental tension due to the constant changes of their bodies, especially the back will bear new pressure. Yoga exercises can balance the growing abdomen and keep a good posture. Stretching and strengthening the body helps to open the pelvis before delivery. Through the adjustment of pelvic floor, delivery can be better controlled, complications can be reduced and postpartum recovery can be accelerated.
Yoga stretching actions, such as cat kneeling breathing and lateral stretching, can not only relieve tense and painful muscles, but also help to stretch ribs and strengthen the elasticity of chest and back muscles, thus stabilizing mommy's mood, relaxing muscles and regulating blood pressure.
In addition to backache, many mothers often feel breathless and constipated after pregnancy, which can be improved by yoga for pregnant women.
Gentle yoga for pregnant women can increase cardiopulmonary function, promote blood circulation and metabolism, and reduce fatigue caused by increased oxygen demand during pregnancy and asthma caused by poor breathing.
Many mothers are even more worried, because the baby grows up day by day in the stomach, and the uterus oppresses the gastrointestinal tract, causing esophageal reflux or constipation. Many actions of yoga for pregnant women can promote gastrointestinal peristalsis, help defecation and exhaust, and reduce flatulence and constipation.
Yoga for pregnant women can also control weight and improve edema.
Pregnancy makes some mothers' hands and feet swell, which looks like a big balloon from a distance. The deformation of appearance often makes it difficult for mothers who love beauty to accept it. This is because after pregnancy, progesterone in the body begins to increase to help the embryo implant stably. But progesterone can also increase the concentration of sodium in urine, so it causes edema. Yoga for pregnant women can improve blood circulation and metabolism in the body, reduce edema during pregnancy, and make mothers have a good face.
Second, parent-child yoga begins during pregnancy.
All pregnant expectant mothers have similar troubles. Usually, their bodies will undergo the following changes, for example, their breasts become very plump, fat begins to accumulate at the waist line, buttocks and thighs, and their waist and legs often feel tired, but they have to continue to indulge their appetite in order to supplement nutrition. The pregnant mother's body has changed a lot, but she is extremely careful about the fetus, dare not? Make a move? . In fact, it is unnecessary to interrupt or reduce normal exercise during pregnancy. It is good for both mother and fetus to arrange some exercise scientifically. Slow yoga is a good choice, and talking to the baby in the fetus during exercise is also the earliest form of mother-child yoga.
Beneficial to pregnant women
Proper exercise can keep expectant mothers in a good psychological state and avoid becoming too fat. At the same time, it can promote blood circulation, enhance myocardial contractility, increase oxygen uptake and promote metabolism. The enhancement of neuroendocrine system function can increase the secretion of digestive juice, which is beneficial to the digestion, absorption and utilization of food; It can also improve muscle coordination and help pregnant mothers adapt to the shift of body center of gravity and weight gain.
It can be recognized that exercise can relieve tension, make the joints of the waist and pelvis softer and the muscles more elastic, especially consciously exercising the muscles of the abdomen, waist, back and pelvis, which can avoid waist and leg pain caused by weight gain and change of center of gravity during pregnancy, help to alleviate labor pains and promote natural delivery.
Babies will also benefit.
Because the fetus is connected with the maternal blood, proper exercise of pregnant women is also conducive to the growth of the fetus. The enhancement of maternal blood circulation also increases the oxygen and nutrition supply of the fetus, which promotes the development of the brain and body of the fetus. Expectant mothers basking in the sun during outdoor activities is also conducive to the growth and development of fetal bones. Moreover, mothers often maintain a good psychological state, which will play a certain role in forming an optimistic and cheerful personality for their children in the future.
Special instructions:
Pay attention to self-protection during activities to avoid wrestling and abdominal collision. In the second and third trimester, pregnant mothers should not bend or squat for a long time, so as not to oppress the abdomen or cause pelvic congestion. Try to exercise as little as possible in the third trimester, because at this time, you gain weight and often have mild edema in your lower limbs, so your feet are prone to fatigue and you can do some slow mat exercise.
Third, what should pregnant women pay attention to when practicing yoga?
First of all, although the yoga practice methods and action categories of pregnant women vary with physical changes, one thing remains unchanged, that is, the pursuit of physical and mental balance. In other words, proper breathing and meditation can not only relieve physical discomfort, but also make the mood more stable. Usually pregnant women can try to practice these two parts at home.
As for the posture method, everyone is very concerned: what actions can you do? What can't? First of all, women in the first three months of pregnancy should not do yoga postures because pregnancy is unstable, but breathing meditation and gentle stretching are good. In the next six months in the second and third stages, some actions can be done to help alleviate the discomfort during pregnancy and later childbirth.
What you can't do
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.
It is absolutely not allowed to land on the abdomen.
3. All abdominal exercises are not good. Because the pressure of pregnant women's abdominal muscles is already great, abdominal exercise will cause greater burden, and even lead to cracking 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. Never 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. It is not suitable for lying posture after the second pregnancy, 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. When standing, always remind yourself that your feet are parallel. Avoid the outside eight-station method. It puts a greater burden on the lumbar spine.
9. during pregnancy, hormones will change, among which, more will be secreted? Relaxin? Make her gentler than usual. So don't overstretch when doing actions, or you will get hurt easily.
Actions that are easy to do and often done.
1.？ Get down? Train the pelvic floor muscles of pregnant women for similar sports. 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.
2. Practice more yin-closing, and imagine a little urine tolerance (but don't really hold your urine ~), which can prevent postpartum urine leakage and relieve perineal laceration during delivery.
3. 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 ~
4.* The wall stands still. I especially like one-legged balancing action, and I can hold the wall with one hand or one foot.
5. Chest enlargement is the best way to breathe. 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.
6. If you are afraid of cramps in the middle of the night, you can do calf stretching before going to bed and usually add more calcium.
It is best for postpartum women to gradually resume yoga practice after 6 weeks and the lochia is completely over. The only action that can be done immediately after delivery is to close the yin. Don't do sit-ups too early. When doing it, protect your abdomen with your hands to prevent the rectus abdominis from cracking. Mothers who have caesarean section need more time to recover. Remember to massage the wound frequently to help them recover.
Tips: Still need to find an expert.
Many of the above suggestions are different because everyone's physique is different. If you are worried about your condition, or you know that your physique is different, it is best not to practice yoga at home, especially for beginners who have never been exposed to yoga at all. It is best to find a professionally trained yoga teacher during pregnancy.