Precautions for Yoga for Pregnant Women Pregnant women should pay attention to these points when pra

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Yoga is especially suitable for pregnant women to exercise, although pregnant women can not do strenuous exercise, but some simple and effective yoga movements are suitable for pregnant women, pregnant women should also exercise, but also strengthen the heart, because pregnant women themselves are more special, when doing yoga to be particularly careful, some actions must be avoided, pregnant women do yoga What are the precautions?

1.Choose a professional gym for yoga during pregnancy.

Choose a professional yoga gym for pregnancy and train under the guidance of a professional instructor. Even if you are a senior yoga practitioner before pregnancy, due to the strong particularity of yoga during pregnancy, following the CD practice at home is either not in place, or the attention of the practice is not easy to focus on your body and communication with the baby, the effect may be greatly reduced, and it may even be dangerous.

2.Avoid lying flat for long periods of time.

When you reach your second trimester, try to avoid lying flat for long periods of time. Because the gradual increase in uterine weight affects the blood and nutrient flow of the fetus during reproduction, it may also worsen pain in the lower back and heart, and cause an increase in blood pressure. Use objects such as cushions to support your body instead of lying on your back.

If possible, find ways to stretch your muscles by standing, sitting, using your hands or knees, or lying on your side.

3.Number of workouts.

In addition to having a medical condition, most pregnant women should exercise for at least 30 minutes a day. If you didn't exercise regularly before, you should gradually increase the amount of activity when exercising, whether you want to run a few kilometers or play tennis every day on a whim. If you start exercising regularly before you get pregnant, keep doing it as long as you don't feel uncomfortable, but adjust your activity.

A good plan is a good start to exercising, 3 times a week, less than 3 times will not improve your cardiorespiratory fitness. Then gradually increase the number of activities, and if the body feels too tired, reduce the amount of activity appropriately.

4.Take a break in between.

You should take a break during the exercise. Exsuming too much energy may cause you to feel tired, dizzy, and have accidents. So, feel free to take a break and give yourself a bit of relaxation.

It is possible to do yoga, some relatively simple growth actions can be done, and actions with a relatively high risk factor cannot be done, you must pay attention to the condition of the stomach, some single-legged movements are best not to do, and do not choose some actions that are more harmful to the waist.

Of course. When practicing yoga, be sure to do some movements within your ability, do warm-up movements before practicing, don't do difficult movements, and then don't take too long.

If you can do it, you must pay attention to the amplitude of the movement, do not do dangerous movements, and you must have someone else to help you, never slip and fall, and operate on the yoga mat.

Yoga is not recommended in the early stages of pregnancy. The practice of yoga for pregnant women also needs to look at the time, and practice it at the right time in order to give full play to the benefits of yoga for pregnant women. It is best for pregnant women to recuperate in 1-3 months, and it is more appropriate to practice yoga in more than 3 months to 7 months.

In the first 3 months of pregnancy, the fetus is still in the embryonic stage, and the amount of activity of pregnant women should not be too large, so as not to cause miscarriage, and walking in the first 3 months is the first choice. In the second trimester of pregnancy, the fetus implantation has been stabilized, and pregnant women can carry out appropriate exercises according to their personal physique, and do exercises within their ability, such as gymnastics for pregnant women, yoga for pregnant women, etc., but should still remember not to run, jump and other strenuous exercises that are easy to lose balance. Yoga practice is recommended after 3 months of pregnancy.

Pregnant women can practice yoga, which is helpful for their physical and mental health, physical flexibility, and natural childbirth. Pregnant women should be vigilant when practicing yoga in the first 3 months and the next 3 months, especially in the first 3 months of pregnancy, the embryo is unstable, if excessive yoga training may cause miscarriage, so breathing training in the first 3 months of pregnancy is enough.

If there are no obstetric complications, pregnant women in the second trimester of pregnancy can perform yoga training in a regular place and under the guidance of a regular instructor, and do not force them to perform difficult yoga movements. After 3 months of pregnancy, pregnant women should be careful and gentle when doing yoga, and if there is water breakage or abdominal pain, they should go to the hospital in time.

Pregnant women can do it expected, but there are several things to pay attention to when practicing yoga for pregnant women: First of all, choose a safe and quiet environment to practice yoga for pregnant women. Avoid noisy, uneven or slippery floors, and sharp objects around.

The protective measure is to pay attention to anti-slip and do not fall. It is generally recommended to do it indoors, if there is an independent garden, which is not disturbed by the outside world, and the private environment conditions are better, it can also be done outdoors. Secondly, there must be professional guidance.

Pregnant women yoga instructors should understand what dangers may occur when pregnant women do a certain movement, and then do corresponding protection, such as fall protection; There are also pregnant women who are overstretched but I don't know, the coach should control the intensity and time, and pay attention to the expression and breathing of the pregnant woman. Third, pay attention to the changes in your body. Some pregnant women feel a stomachache when they practice, and they feel that they can just endure it, but this is not okay.

As long as there is discomfort, it is necessary to give feedback in time to prevent the occurrence of danger.

1.During the practice, different movements can be selected. However, it is necessary to practice comfortably according to individual needs, and stop immediately if there is any discomfort, or choose the movement that suits you.

2.Movements should be coordinated with breathing. Practice during pregnancy and do not practice suspension.

3.Movements to both sides should be practiced first on the right side and then on the left.

4.Avoid face-down exercises after a bulge in the abdomen during pregnancy.

5.Relax after each pose until your breathing and heartbeat return to normal.

6.Do the maneuver of twisting from side to side, focusing on twisting the upper spine.

7.Don't bend over and then twist from side to side, vice versa. Otherwise, it will hurt the spine.

8.If you have high blood pressure, don't raise your arms above your head while practicing.

9.Practice should be done 3-4 hours after eating.

10.Lying on your back in the third trimester of pregnancy causes a decrease in blood pressure, so you can use your side.

11.From lying on your back to lying on your side, you can lift your upper body on the ground with your hands, and finally transition from kneeling on one leg to standing.

12.If you experience any discomfort during the exercise, you should stop immediately.

1. Yoga for pregnant mothers can allow you to improve blood circulation and relieve physical discomfort.

Through the practice of yoga, you can improve your blood circulation, strengthen the strength and elasticity of muscles, strengthen the hip, spine and abdominal muscles to support the weight of the baby in the womb, relieve backache and back pain, strengthen joints and muscles, and prevent bone wear and muscle fatigue.

2. Yoga for pregnant mothers can make you breathe smoothly and relax physically and mentally.

By practicing yoga, you can learn the right breathing techniques and relaxation techniques to keep your heart and lung muscles in good shape, laying the foundation for a smooth birth and postpartum recovery.

3. Yoga for pregnant mothers allows you to control the strength of your abdominal muscles and shorten labor.

Many pregnant women can relax their abdominal muscles and relax their bodies in the process of practicing yoga, so do you know? Practicing yoga is very helpful for pregnant women in childbirth.

Fourth, yoga for pregnant mothers can allow you to build self-confidence and peace of mind.

Self-confidence during pregnancy is very important for you to maintain peace of mind, and yoga practice during pregnancy can help you build self-confidence. You will feel that you are close to giving birth, you are full of anticipation for smooth delivery and postpartum recovery, and yoga has regular exercises, which can reduce a lot of postpartum pain and fatigue.

Simple yoga relaxation exercises during pregnancy.

Pregnant women also need exercise, which is conducive to the growth and development of the baby, the effect of yoga is particularly great, and it is also very suitable for pregnant women. Because yoga for pregnant women can help them a lot and prepare them mentally and physically for their little ones.

Relaxation is the premise of the health of pregnant mothers, and the following are several simple yoga relaxation exercises during pregnancy to help pregnant mothers go through this sacred and special life journey in a happy, relaxed and healthy state.

1. Lie on your side with your pillow arm.

The point of attention to the action of lying on the side of the pillow arm is: you need to lie on your side (either side), bend your arm to rest your head underneath, and put the other arm on the bent thigh, and put it on the bottom thigh to keep it relaxed, and in an extended position, slowly place it on your thigh, and bend it slightly.

Time is comfortable, and after doing one side, switch to the other side in the same way.

What it does: This pose relieves pressure on the back and relaxes the back.

2. Corpse support.

How to do it: Lie on your back with your feet feet apart, feet apart, palms up, at your sides, and eyes closed. Slowly relax all parts of your body from the bottom up:

Toes, ankles, calves, thighs, knees, hips, fingers, abdomen, chest, neck, shoulders, mouth, nose, eyelashes, eyebrows, and forehead. The relaxation of the mind, the relaxation and soothing of the facial organs one by one, will give you real peace and serenity.

Many pregnant women will feel anxious during pregnancy, and practicing yoga can relieve stress, relax and relax the body and mind, and it is also a great benefit to the baby.

You can do basic soothing movements, and the general professional maternity yoga teacher will teach you carefully.

Traditional yoga poses are too difficult for pregnant women and can easily lead to accidents. Therefore, there are already some modified yoga movements for pregnant women, and pregnant women should pay attention to the following issues when practicing yoga:

a.Pregnant women who are sick or have had a history of miscarriage should follow the doctor's advice and the advice of a personal trainer and practice with caution. If the doctor orders bed rest or there is slight bleeding, the practice should be stopped.

b.When practicing, move gently and slowly, practice within a safe range of motion and don't push your limits.

c.Avoid strong twisting and squeezing of the abdomen.

d.After doing all the side movements, do the same on the other side to maintain balance.

e.According to one's own ability, decide whether to practice, the length of practice time and intensity, based on the principle of feeling comfortable with the body, no matter what kind of exercise is done during pregnancy, moderation is the basic principle.

As long as you pay attention to the above issues when practicing, then practicing yoga can help pregnant women prepare for childbirth, both mentally and physically. Basketball.

Ordinary yoga can be done by ordinary people, but pregnant yoga is specially tailored for pregnant women, that is, pregnant women can only do pregnant yoga, while ordinary people, no matter what yoga it is, can do it. Compared with ordinary yoga, pregnant women's yoga is mainly reflected in the protection of various yoga movements for pregnant women, for example, the movements of pregnant women's yoga are more soothing, the difficulty of the movements is more simple, and the time taken by the whole action is relatively short, etc., ordinary yoga does not have so many restrictions.

Many female friends may feel that doing yoga before pregnancy helps shape the body, and if you are pregnant, try not to do it, in fact, you can do yoga during pregnancy, and doing yoga during pregnancy also has certain benefits, you can practice adjusting breathing and simple stretching, but it is not advisable to move too much. The best time to practice yoga during pregnancy is from the 3rd to 7th month after pregnancy, why choose this time? Because the placenta is not stable in the first trimester of pregnancy, yoga may lead to miscarriage if you practice yoga at this time, so it is not suitable for pregnant women to practice yoga in the first trimester of pregnancy.

After 7 months, the belly is getting bigger and bigger, at this time you should do some appropriately, and you should not overwork yourself, because yoga during pregnancy is mainly for physical comfort, enhance the flexibility of the body and better adjust the ability to breathe, so try to consult a yoga teacher according to personal conditions, or in time.

9 Notes:

1.Backbend movements. This kind of movement will make the lower back, which is already under a lot of pressure, even more fragile. So don't do it. Even if you want to do it, you can only do simple chest expansion movements.

2.Abdominal landing is also a no-no.

3.All abdominal training movements are not good. Because the pressure on the abdominal muscles of pregnant women is already very high, abdominal exercises will cause a greater burden. It can even cause the dehiscence of the rectus abdominis muscle, making the lower back less supportive.

4.Deep torsion movements should also be avoided. To do it, you can only do simple rotation of the shoulder, neck, and upper chest.

5.Don't do a handstand. Because during pregnancy, a woman's abdomen bulge has caused the ribcage to shrink, and the inversion will compress the ribcage even more. If you still do a handstand during the third pregnancy, it may cause the fetal position to be abnormal, so don't be careful.

6.The lying position should not be used after the second trimester because it can compress the large blood vessels.

7.During breathing exercises, make full use of the possible breathing space, but do not emphasize abdominal breathing and do not contract the abdomen in particular.

8.Usually stand in a self-reminding posture, always remind yourself to keep your feet parallel. Avoid the Outer Eight Station Method. Causes a greater burden on the lumbar spine.

Many of the above suggestions are different for each person's physique, and the situation is also different. If you are worried about your condition, or you know that your constitution is different, it is best not to practice yoga at home, especially for beginners who have never been exposed to yoga at all, it is best to find a professionally trained yoga teacher for pregnant women.