Yoga action map during pregnancy 1
Japanese worship in January
Steps:
Stand with your feet slightly wider than your shoulders, cross your hands on your chest and take a deep breath;
Inhale and lean back;
Exhale and bend your upper body forward;
Hold your hands on the floor in front of your body, straighten your knees and take a deep breath;
Inhale and bend your knees;
Exhale, stick your chest to the ground, stay for 6 seconds, and take a deep breath;
Inhale and slowly lift your body upward;
Exhale, hold your hands firmly and straighten your knees off the ground;
Slowly return to the standing position, inhale and lean back;
Exhale, restore, put your hands across your chest and take a deep breath.
Note: you can practice at the end of the second trimester. In the third trimester, the abdomen is prominent and the center of gravity is unstable. Therefore, you should pay attention to maintaining balance when practicing, and you can also practice in corners or places with handles. Don't push yourself, just rest when you feel tired.
Benefits: improve the situation of insufficient exercise of pregnant women, enhance physical fitness, make metabolism vigorous and blood circulation smooth, provide sufficient oxygen for the baby in the abdomen, which is beneficial to the health of mother and baby; Practicing 1 or 2 times a day can eliminate the nervous tension of pregnant women, relieve physical fatigue and maintain abundant physical strength.
February fish style
Steps:
Lie flat on the ground and take a deep breath;
Put your fists on your sides, support your body with elbows, hold your chest high, keep your head on the ground, try to stretch your neck, stay for 6 seconds, and take a deep breath;
Restore, adjust breathing evenly.
Precautions: Try to hold your chest out and keep your back off the ground. This action can correct hunchback. Remember! As long as you feel unwell, you should recover slowly, not reluctantly, so as not to get hurt.
Benefits: this action is good for tonsils, thyroid gland and lungs, which can increase resistance; It has the functions of softening and beautifying neck and shoulder muscles and preventing colds.
March virtual sitting posture
Steps:
Stand with your feet slightly wider than your shoulders and take a deep breath;
Inhale, bend your knees into a standing position, breathe, keep your hands on your knees for 6 seconds, and take a deep breath;
Restore, adjust breathing evenly.
Note: It is advisable to practice virtual sitting posture more in the early pregnancy. When your knees are bent, try to open them to the limit, and put all your strength on your legs to exercise your leg strength.
Benefits: promote blood circulation and fetal growth, enhance leg strength and endurance, and practice more can store abundant physical fitness, which is helpful to
Natural delivery is very effective in preventing poor blood circulation caused by insufficient exercise of pregnant women.
Rest type
Steps:
Lie flat on the ground with your feet slightly wider than your shoulders;
Hands naturally hang down at your sides, palms up, close your eyes and take a deep breath.
Precautions: After each yoga movement is completed, take a rest to adjust and relieve the tension. When you enter the relaxation stage through rest, you must focus on your body, from head to toe or from foot to head, take a deep breath and slowly feel the relaxation of every part of your body and skin. In the late pregnancy, you can put a soft pillow under your waist, but don't put it too high to make pregnant women comfortable and relaxed.
Benefits: make the body and mind calm, the spirit happy, eliminate fatigue, refresh the mind, and relieve mental and muscle tension.
Practice yoga
1, the clothes should be loose and comfortable, and practice barefoot;
2, should practice on an empty stomach, eat and take a bath after 30 minutes;
3, the spirit should be concentrated, the movements should be slow and soft, and the breathing should be even;
4. Don't be overly nervous or force yourself, and don't compete with others;
It is best to keep practicing every day and do it regularly.
April king kong sit style
Steps:
Kneel on your knees, put your hips on your heels and take a deep breath;
Stay 10-20 seconds, resume. (It can also be extended to 1 min according to its own situation)
Note: when kneeling, relax your upper body as much as possible, mainly exercise the strength of your shoulders and chest, pay attention to tightening your chin and keep your back straight.
Benefits: This action can make practitioners feel comfortable, help to improve their physical fitness, improve their attention and make them feel happy. It is suitable for pregnant women to practice regularly to relieve the tension and pressure of pregnancy.
Maycat style
Steps:
Sit on your knees and take a deep breath;
Kneeling upright, hips perpendicular to knees, hands in front of knees, palms parallel to knees, inhaling, sunken waist, head up, face up;
Exhale, raise your waist, shrink your head inward, take a deep breath, and swing your waist up and down several times;
Restore, adjust breathing evenly.
Precautions: Pay attention to the waist when practicing, swing the waist slowly, and breathe smoothly.
Benefits: Helps to relieve shoulder and back fatigue, promote blood circulation on both sides of the spine, and enhance maternal and fetal physique.
June foot-lifting rest style
Steps:
Prepare a chair, lift two calves on the chair and take a deep breath;
Separate your legs slightly, put your hands on your sides, relax and stay for more than tens of seconds;
Restore, adjust breathing evenly.
Note: the prepared chair should not be too high. The point of this action is to relax and take a deep breath. Thoughts start from toes, slowly rise to ankles, calves, knees, thighs and pelvis, and finally the whole buttocks feel completely relaxed.
Benefits: It can prevent leg edema and varicose veins, promote blood circulation of footsteps, and at the same time completely relax the waist and relieve fatigue caused by pregnancy.
The viewing style after July
Steps:
Sit on your knees and take a deep breath;
Slowly let your hips sit on the floor inside your calf, inhale, slowly move your upper body to the right, touch the outside of your right knee with your left hand, and move your right hand backwards as far as possible for 6 seconds;
Recover, adjust breathing evenly and repeat in the opposite direction.
Note: Try to keep your upper body relaxed during practice.
Benefits: It can stimulate the spine, correct the incorrect posture of the spine, strengthen the muscles of the back and waist, regulate the functions of the central nervous system and sympathetic nerve, enhance the functions of liver and kidney, and promote blood circulation.
Auspicious style in August
Steps:
Sit on the mat and take a deep breath;
Feet together, heel close to perineum, back straight, stay for 6 to 10 seconds, and take a deep breath;
Recover and relax your legs;
Adjust your breathing evenly. Repeat.
Note: When holding your feet with both hands, try to straighten your back, close your anus at the same time, and try to put your knees flat on the floor.
Benefits: it can make the joints of the feet soft and enhance the anal function. More practice will help the delivery.
September chest patch cat style
Steps:
Sit on the mat and take a deep breath;
Keep your hands straight and put them forward in front of your knees;
Lift your hips, put down your waist, chest and chin, stay for 6 to 10 seconds, and take a deep breath;
Recover, adjust and breathe evenly. Repeat.
Note: Practice slowly, don't rush it.
Benefits: It can fully stretch the back, hips, shoulders and waist to avoid backache. Regular practice of this formula can make the fetal position normal and contribute to smooth production.
October antenna type
Steps:
Sit on your knees with your back straight;
Inhale and open your hands left and right;
Exhale, lean back and forth, stay for 6 seconds to 10 second, and take a deep breath;
Recover, adjust and breathe evenly. Repeat.
Expectant mothers can do these yoga moves during pregnancy 2.
1、? Get down? Joint prosecution
This action can 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 a little urine tolerance (but don't really hold your urine), which can prevent postpartum urine leakage and reduce perineal laceration during delivery.
3, pelvic tilt 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 help pregnant women relieve low back pain.
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. Expand chest breathing exercises.
Chest enlargement is the best way to breathe, but 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, calf stretching action
Afraid of cramps in the middle of the night, you can do leg stretching before going to bed and usually add more calcium.
These are some yoga moves suitable for pregnant women to try. However, pregnant mothers should also know that everyone's physique and condition are different. Pregnant mothers should not force themselves, but do what they can.
Don't do yoga during pregnancy.
First, the 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.
Second, it is absolutely impossible to land on the abdomen.
Third, all abdominal exercises 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.
Fourth, deep twisting should also be avoided. 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.
Sixth, it is not suitable for lying posture after the second pregnancy because it will oppress the great blood vessels.
Seven, make full use of the possible breathing space during breathing practice, but don't emphasize abdominal breathing, and don't especially contract the abdomen.
Eight, usually standing posture always reminds yourself that your feet are parallel. Avoid the outside eight-station method. It puts a greater burden on the lumbar spine.
During pregnancy, hormones will change, among which, more hormones will be secreted? Relaxin? Make her gentler than usual. So don't overstretch when doing actions, or you will get hurt easily. Scientific yoga methods will play a certain role in pregnant women.