First: mountain style
Action description:
Stand with your feet together, extend all your toes, straighten your knees, push back, extend your spine upward, put down your shoulders, keep your neck straight, look forward, and interlock and pull your arms and hands as far as possible. Hold for 1 ~ 2 minutes. Practice yoga and be careful of "yoga sickness".
Benefits:
Finding the balance point between toes and heels and the center line of the body can make the body stress evenly, improve posture, enhance vitality, adjust the discomfort of the spine, lift the hips, open the chest and relax the shoulders, which is a good posture to improve fatigue. Persisting in practice during pregnancy will greatly alleviate the discomfort of the waist and heel after delivery.
Step 2 stand on your shoulder
Action description:
Lie on your back, bend your legs, lift your hips and stretch your legs upward, support your torso with your hands and push it upward, with your chin close to your collarbone, your shoulders on the back of your head, your upper arms touching the ground, and stretch your legs upward as much as possible for two minutes. If you can't finish it by yourself, try to put your feet on the wall.
Benefits:
This posture acts on the thyroid and parathyroid glands near the neck. The change of gravity can make internal organs move freely, improve insomnia, constipation, neurasthenia, emotional instability and other symptoms, relieve lower limb fatigue, relax the waist, and even improve the condition of ectopic uterus, so that the body can regain its vitality.
3. Badha Konasana
Action description:
Sitting posture, legs bent, feet opposite, close to the root of thigh, knees sinking, spine straight, eyes staring at the front or nose tip, keep breathing smoothly. Exhale and bend forward, try to lower your body close to the ground, keep breathing for 30 ~ 60 seconds, recover your body and relax your legs. Repeat 2 ~ 3 times.
Benefits:
Supply enough fresh blood to pelvis, abdomen and back, keep kidneys and bladder healthy, promote normal ovarian function, and do it several times a day during pregnancy, which can alleviate the pain during childbirth and avoid varicose veins.
4. Tree-shaped
Action description:
Lie on your back with your legs straight and your hands at your sides. Inhale for 3 seconds, put your arms above your head and stick to the ground, stretch as far as possible, and at the same time fully extend your legs and tighten your feet. Hold your breath for 6 seconds and stretch your toes and fingers as much as possible. Exhale slowly and recover. Exercise: 2 ~ 3 rounds.
Benefits: The arms and legs are fully extended and the spine is completely relaxed.
5. Butterfly style
Action description:
Sit up straight with your feet close together. Heel as close to perineum as possible, lift sternum and relax shoulders. When you move down, keep your knees as close to the ground as possible. If you want to strengthen the stretching of hip muscles, stretch your upper body forward and your head forward, but don't bend your spine. This is a good posture for practicing pelvic lifting.
Benefits: it can make blood flow to the pelvis, increase the tension of the pelvis, and help to give birth smoothly.