The benefits of yoga for pregnant women
1, which is helpful to regulate pelvic pregnancy. Pregnant women will be in a state of mental tension because of the constant changes of their bodies, especially the back will bear new pressure. Yoga exercises can balance the growing abdomen and maintain a good posture, and also help to open the pelvis before delivery.
2, regulate constipation Many pregnant mothers will have constipation in the third trimester, because the baby grows up day by day in the stomach, and the uterus oppresses the gastrointestinal tract, causing esophageal reflux or constipation. More exercise has a good effect on improving constipation. Many actions of yoga for pregnant women can promote gastrointestinal peristalsis, help defecation and exhaust, and reduce flatulence and constipation.
3, increase the cardiopulmonary function of pregnant women Yoga is relatively mild, which has a good effect on enhancing cardiopulmonary function, promoting blood circulation and metabolism, and can alleviate fatigue caused by increased oxygen demand during pregnancy and asthma caused by poor breathing.
4, control weight, improve edema In the middle and late pregnancy, pregnant mothers will have edema of hands and feet. Yoga during pregnancy can improve blood circulation and metabolism in the body and reduce edema during pregnancy.
5. Relieve mental stress After pregnancy, pregnant women often become nervous because they are worried about the development of the fetus. Practicing yoga helps to relieve stress, adjust mood, keep yourself calm and comfortable at all times, and is also of great benefit to the development of the fetus.
6. Helping delivery consumes a lot of physical strength, so it is normal for most pregnant women to feel fear and anxiety before delivery. Practicing yoga can make this process easy, help pregnant women keep a peaceful mind before giving birth and help them rebuild their bodies after giving birth.
The best time for pregnant women to practice yoga
When pregnant 1-3 months, the fetal position is unstable. At this time, pregnant women had better rest. Therefore, in the first three months of pregnancy, pregnant women had better not do exercise. Pregnant women should rest more and supplement nutrition comprehensively, which is beneficial to the baby's physical development. Pregnant women can walk slowly to prevent strenuous exercise from causing miscarriage. You can do yoga properly after 3-7 months of pregnancy. During this period, all aspects of fetal development have been relatively stable, and pregnant women can relax by doing some relatively simple actions. If you feel unwell while doing yoga, you should stop immediately and seek medical advice in time, focusing on the safety of pregnant women and fetuses.
Yoga taboo for pregnant women
Action pregnant women should pay attention to practicing yoga. The following actions should not be performed.
1, back bending action. This action will increase the pressure on the back.
2, the action of abdominal landing. This kind of action will bring greater burden to pregnant women's abdomen and should be avoided.
3. Deep twisting and handstand movements. In order to realize moderate exercise in pregnant women's yoga practice, it is necessary to determine the quantitative standard of moderate exercise.
Introduce three common yoga moves for pregnant women.
Cat stretching
Steps:
1. Kneel, legs shoulder width apart, open your hands and fingers. The palm supports the upper body, and the arms and thighs are perpendicular to the ground. Face the ground.
2. Inhale, as you inhale, your back slowly goes down, your hips naturally tilt up, your chest rises, your head slowly rises with the curvature of your spine, your neck is elongated, don't shrug your shoulders, and your eyes squint at the top.
3. Exhale, slowly retract your back when exhaling, then continue to arch upwards, the abdomen is slowly tightened, and the spine forms an arch. When exhaling and arching your back, your head slowly descends and your eyes look at your thighs.
Efficacy:
Softening spine, relieving migraine and nourishing reproductive system. Relieve early pregnancy reaction.
Warrior style
Steps:
1. Stand with your legs crossed, arms hanging at your sides, palms inward. Take a big step to one side.
2. Turn your right foot 90 degrees outward and buckle your left foot. Keep your back straight and face forward. Raise your arm horizontally until it is even with your shoulders, your arm is parallel to the ground, and your palm is down. Relax your shoulders and breathe in. Turn your head to the right and look straight at the direction of your right arm and right foot. Tighten the pelvic floor muscles. Bend your right knee when exhaling. The left leg is straight and fully extended, and the left foot is firmly attached to the ground.
3. Exhale, straighten your front legs, return to the initial standing position, put your feet together, hang your arms at your sides, and put your palms inward. Have a rest, and then do the same on the other side.
Efficacy:
Yoga warrior posture of pregnant women can exercise the flexibility of pregnant mothers, stretch and open the pelvic area, increase the strength of back muscles and relieve back pain.
Badha konasana
Steps:
1. Sitting posture, legs bent, feet opposite, close to the root of thigh, knees sinking, spine straight, eyes staring forward or looking at the tip of nose, keep breathing smoothly.
2. Exhale and bend forward, try to lower your body close to the ground, inhale for 30-60 seconds, recover your body and relax your legs.
Efficacy:
Supply enough fresh blood to pelvis, abdomen and back, keep kidney and bladder healthy and promote ovarian function. Pregnant mothers do it several times a day during pregnancy, which can relieve the pain during childbirth and avoid varicose veins.
Pregnant mothers do yoga as slowly as possible, not too fast and not too hard. Although there are many benefits for pregnant mothers to do yoga in moderation, it is best to go through a doctor's evaluation to see if pregnant mothers are suitable for yoga and what actions to do to avoid bad situations.