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Chapter 2: Yoga for pregnant women (3) Yoga posture for pregnant women.
3. Yoga posture of pregnant women
Sitting and lying posture:
1. is the first stage of pregnancy, that is, within 12 weeks (three months) of pregnancy.
2. The second stage of pregnancy 13-28 weeks (four months).
3. It is the third stage of pregnancy, that is, 29-40 weeks (three months) of pregnancy.
Neck relaxation exercises:
Suitable for beginners to practice in 1, 2, 3 stages.
Shoulder rotation: same as above.
Apana type:
This formula is suitable for beginners to practice the first and second stages of yoga, but not for seven months (apana is a transliteration of Sanskrit apana, meaning toxin).
Practice: Lie on your back, bend your knees to your chest (knees together, feet apart), and put your hands on your knees respectively. Put your hand in this position throughout the exercise. When inhaling, straighten your elbows and slowly push your knees away from your body. When exhaling, knees should be contracted to chest, and repeat 10-20 times. When practicing, the buttocks should always be in contact with the ground, and it is best to use throat breathing when practicing.
Yoga posture of pregnant women
vertical
This posture means that if the self and the body and mind are integrated, it will bring balance to the body and make the body and mind, feelings and breathing coordinate with each other.
Suitable for beginners, you can practice at the beginning, middle and late stages.
Benefits: This posture is calm and stable. Practice in a standing position, with a little more exercise intensity …