1. Yamagata: When standing, put your feet together, your arms naturally droop, your body stays upright and you breathe smoothly. This action helps to improve the stability and balance of the body.
2. Cat -cow bose: Kneel on the yoga mat, align your hands with your shoulders, and align your knees with your hips. When inhaling, the back is bent upwards and the head is downward; When exhaling, bend your back down and raise your head. This action helps to relieve back muscle tension and improve blood circulation.
3. Boat shape: Sit on the yoga mat, with your feet shoulder width apart, knees bent, and hands on your thighs. When inhaling, lift your hips to keep your spine stable; When exhaling, put your hips down. This action helps to strengthen the abdominal muscles and improve the core strength.
4.BridgePose: lie on your back on the yoga mat, with your feet as wide as your hips and your hands at your sides. When inhaling, lift your hips and keep your legs straight; When exhaling, slowly put it back on your hips. This action helps to exercise hip muscles and improve pelvic stability.
5. Children's posture: kneeling on the yoga mat, toes facing forward, knees kneeling, hips sitting on the heel. Stretch your arms forward and get as close to the ground as possible. This action helps to relax the back muscles and relieve stress.
6. butterfly stroke: sit on the ground with your feet together and your knees open outward. Grasp the soles of your feet with your hands and gently rotate inward. This action helps to open the hip joint and stretch the inner thigh muscles.
7. Fishtail: Lie on your back on the yoga mat, with your feet together, your knees bent, and your hands at your sides. Lift the upper body off the ground with the strength of hands and feet. This action helps to exercise neck muscles and improve vital capacity.
Please note that pregnant women should practice yoga under professional guidance to ensure safe and correct posture. If you have any discomfort or questions, please consult a doctor or professional.