Yoga is one of the exercises suitable for expectant mothers. Practicing yoga during pregnancy can help pregnant women strengthen their physique and recuperate their body and mind; It can also increase the intimacy between mother and fetus and help pregnant women find a balance between exercise and rest. In the third trimester, practicing yoga can also prepare for childbirth. Next, I recommend 10 yoga for expectant mothers in the third trimester.

1. Cat Stretch Type

Function: help stretch the back and promote the formation of the best fetal position.

Practice method: kneel on the ground, with arms and thighs perpendicular to the ground; Strange, keep your back straight and open your shoulder blades. Exhale, head down, back up, spine arched, coccyx extending downward at the same time. Inhale again and return to the straight back position. Repeat 10~ 15 times.

Note: If you feel pain when your wrist bends, you can make a fist slightly and support your body with your knuckles to reduce the pressure on your wrist. If your knee feels uncomfortable, you can put a blanket under it.

2. Baby style

Function: Help pregnant women stretch their waist and buttocks effectively.

Practice method: Start from kneeling position, with knees open and toes touching both sides. Lean back slowly and put your hips on your heels. Keep your arms straight forward and press your forehead gently on the ground. Keep this posture, and the time can be controlled by yourself according to the comfort.

Note: don't lean forward too much in the third trimester, and the upper body can be supported by blankets or pillows.

3.lunge mobile phone

Function: Help pregnant women stretch pelvis and buttocks and correct fetal position.

Practice method: Kneel on your knees, support the ground with your hands or yoga bricks, and slowly move your left leg forward. Inhale and slowly move forward until your left knee is perpendicular to your ankle. Exhale, slowly move backwards, straighten your left leg and lower your hips. This action is repeated 10~ 15 times, and then repeated on the other side.

Note: when the body moves forward, the knee should not exceed the ankle, otherwise the ankle will be stretched and injured; When moving backwards, sit in a comfortable position and move slowly.

4. Thrust type

Function: Help pregnant women to relieve back muscles and spinal nerves, correct the position of uterus, and prevent the pain of round ligament of uterus.

Practice method: stand facing the wall, put your hands on the wall, shoulder height, and shoulder width. Step back slowly, move your hands down slowly, and open your feet slightly wider than your hips. When retreating, slowly stretch your hips and straighten your spine until your upper body is parallel to the ground. Hold 10 breaths. Inhale when you get up, head up and knees forward.

Note: If you feel pain in waist or knee stretching during the process, you can try to bend your knees or move your hands up appropriately to reduce the degree of body stretching. If you feel dizzy when you get up, you should slow down.

Step 5 Stretch your shoulders and legs

Function: Help pregnant women stretch calf muscles and relieve leg cramps.

Practice method: stand facing the wall, with the left toe close to the wall, the right leg extended backward, and the heel and toe in a straight line. The left arm is bent, the right arm is straight to support the wall, and the head rests on the left forearm reliably. Take a good breath and feel a stretch from your right finger to your right ankle. Hold 10 breaths, and repeat the action on the other side.

Support squat

Function: Help to open pelvis and relieve waist pain.

Practice method: put yoga bricks or other supports on the wall and stand against the wall with your toes slightly outward. Squat down slowly until you sit on the yoga brick and your sacrum is close to the wall. Keep your arms hanging at your sides naturally, or put your hands together on your chest, open your knees, support your elbows, and keep breathing 10 times.

Note: If you have been pregnant for more than 34 weeks and the fetal position is breech position (fetal head up), don't do this action.

7. Badha Konasana

Function: help stretch the inner thigh, groin and knee, and regular practice is beneficial to natural delivery.

Practice method: sit on the floor with your legs straight (if you feel tight in your hips or groin, you can fold the blanket and sit on the side). Exhale, bend your knees, slowly pull your heels to the pelvis, and open your knees to both sides, but don't force your knees to land and put your feet together. The outside of the foot is close to the ground, and both hands can be placed on the foot or calf. If you are flexible enough, you can lean forward slowly. Reserved 1? Five minutes. When the action is over, inhale, lift your knees and stretch your legs.

Note: If you feel overstretched, or your knee or groin has been injured before, you can put a yoga brick or pillow under your knee.

Step 8 twist your sitting position

Function: Helps effectively stretch the spine, shoulders and buttocks.

Practice method: sit on the floor, straighten your legs and shift your weight to your left hip (you can also sit on a blanket or pillow and keep your hip level). Bend your knees, swing your legs to the right, move your feet to the outside of your right hip and lie flat on the ground. Inhale, stretch your spine, exhale, twist your body to the left, keep your left hip as close to the ground as possible, and stretch your tailbone downward. Stay at 30? 60 seconds, exhale, relax, return to the initial position, and then repeat the action on the other side.

Note: Keep your hips level and try to use a blanket, otherwise it will easily cause a sprained waist.

9. Open hips

Function: Helps fully stretch buttocks and relieve soreness.

Practice method: from sitting position, put your hands behind your back, straighten your right leg, bend your left knee slowly, and put your left ankle on your right thigh. Inhale, straighten your spine and expand your chest. Exhale and slowly slide your left ankle inward (the distance is comfortable). At this time, lift your right leg. The right foot contracts until the right hip joint and the lateral sensation of the right hip joint are stretched. Keep it at 5? 10 breaths, slowly lower the left leg and repeat the action on the other side.

Note: If you feel uncomfortable with hip tension, you can keep one leg straight or slightly raised.

10. Rest style

Function: Help relieve nausea, enhance vital capacity and open buttocks.

Practice method: put the pillow and blanket away, lie on your back, and raise your back with a support. Feet slowly close together, soles fit (e.g. baddha konasana). You can cover your knees and thighs with blankets to avoid overstretching. Put your hands on your abdomen, relax, take a deep breath and pass on the maternal love to your baby for 5~ 15 minutes.

Note: it is very important to raise the back, so as to ensure that the upper part of the uterus is raised and will not oppress the baby. Lying flat on the ground will lead to the compression of arterioles and reduce the blood flow from the body to the fetus.

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