How do pregnant women do yoga? Doing more activities during pregnancy is good for the health of both mother and fetus. Yoga for pregnant women can enhance physical strength and muscle tension, and yoga has become one of the favorite exercises for pregnant mothers. So how do pregnant women do yoga? Let's have a look.
How do pregnant women do yoga? 1 Benefits of practicing yoga
Pregnant women practicing yoga can enhance physical strength and muscle tension, enhance the sense of balance of the body, and improve the flexibility and flexibility of the whole muscle tissue. At the same time, it stimulates the glands that control hormone secretion, increases blood circulation, accelerates blood circulation, and can also control breathing well. Yoga can also massage the internal organs. In addition, practicing yoga in the abdomen helps to reshape the body after delivery. Yoga is good for improving sleep, eliminating insomnia and making people healthy and comfortable. Form a positive and healthy attitude towards life.
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" consumes a lot of physical strength, so it is normal for most pregnant women to feel scared and uneasy before delivery. 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 not only helps to strengthen the physique of expectant mothers, control their body lines, but also helps them to give birth to 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.
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. Pregnant mothers have changed a lot, but they are extremely careful about the fetus and dare not "act rashly". 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.
How to do yoga during pregnancy
1, "Squat" action to train the pelvic floor muscles of pregnant women. 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, imagine the feeling of 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. Stand against the wall. 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, 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.
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 posture, everyone is very concerned about what actions can and can't be done. 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 still 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.
2, the action of abdomen landing is absolutely impossible.
3. All abdominal muscle training moves are not good. Because pregnant women's abdominal muscle pressure is already great, abdominal exercise will cause a greater burden. It may even lead to the rupture 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. Don't 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, after the second pregnancy is not suitable for lying posture, 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. Always remind yourself that your feet are parallel when standing. Avoid the outside eight-station method. It puts a greater burden on the lumbar spine.
9. During pregnancy, hormones will change, which will secrete more "relaxin", making her softer than usual. So don't overstretch when doing actions, or you will get hurt easily.
How pregnant women do yoga 2, the first stage
Here are some postures that may be helpful in the first three months of pregnancy (but please consult your doctor before practicing).
1, cat stretching
The upper arch and depression of the back help to maintain the elasticity of the spine and gently strengthen the muscles of the back and abdomen.
2. Dynamic skew bridge type
The practice of dynamic tilting bridge is very simple. Through this simple exercise, you can effectively improve the discomfort during pregnancy, and you don't need to find our pregnant women.
3. Craftsmen bow down
This gentle forward bending can bend the hips and stretch the leg muscles and groin area.
4, levator ani sticking method
Strengthening pelvic floor muscles between coccyx and pubis is also helpful to prevent common hemorrhoids in pregnant women. This technique should be practiced throughout pregnancy.
second trimester of pregnancy
In the middle of three months, yoga helps us stay healthy and flexible.
The second trimester is very suitable for us to practice yoga. During this period, most pregnant friends have adapted to our physical changes and started to enjoy this practice slowly.
Late pregnancy is my favorite period. On the first day of four months of pregnancy, morning sickness miraculously ended, and I felt very good, so I could do many yoga postures. In the middle of the fifth month, only simple gestures such as cat stretching, craftsman bow and wide angle are made.
stage Ⅱ
During this period, the pregnant woman's abdomen has bulged, so although the difficulty can be reduced by adjusting the posture, for example, when practicing the baby pose, the legs can be separated to create space for the abdomen, but it is difficult to bend forward without pressing the abdomen. To this end, here are some practical yoga postures and fitting methods, so that you can still practice comfortably in the second trimester.
1, baby style
Baby posture is a very comfortable static posture, which helps to eliminate the stiffness of the lower back. If it is difficult to stick your forehead to the ground, put it where your hands are folded, or separate your legs to give your stomach more room. (Note: A sturdy pillow will be placed under the forehead instead of a yoga brick)
2. Cat stretching
With the gradual growth of the fetus, you can do some small moves to avoid overstretching. This posture helps the spine to be elastic and the back muscles to be strong.
3. Exchange stretching
When practicing, you can wrap a belt around your feet and bend your torso at a 45-degree angle (or less). This forward bending helps to keep your legs flexible.
4. Warm-up part
The gentle up-and-down movement of the legs helps to keep the flexibility of the inner thighs, relax the pelvic floor muscles and prepare for delivery.
5. Warm up with wide-angle forward bending.
It helps to keep the flexibility of the inner thigh, relax the pelvic floor muscles and prepare for delivery.
Step 6 stretch the anal sphincter
The contraction of anal sphincter helps to counteract the gravity of fetal weight loss and prevent common hemorrhoid diseases during pregnancy.