How to do yoga during pregnancy? How to do yoga for pregnant women

The answer is yes. While some of the traditional yoga poses may be difficult for pregnant women, there are a number of modified yoga poses specifically for pregnant women, and the benefits of practicing yoga for pregnant women are clear:

a.Meditation during yoga practice can effectively relieve tension during pregnancy and psychologically help pregnant women prepare for motherhood.

b.Massage the internal organs, improve endocrine, and reduce pregnancy reactions.

c.Promotes blood circulation and digestive function, and effectively relieves common discomfort during pregnancy.

d.It helps to enhance the flexibility of the pelvis and spine, relieve lower back pain during pregnancy, strengthen the body, and improve childbirth.

e.Exercising and improving muscle flexibility can help restore body shape after childbirth.

f.Meditation while practicing yoga can help pregnant women build a more intimate bond with their growing baby.

g.During childbirth, it is easier to listen to the body's messages and instructions, which can help shorten the labor process.

Sit with the best

1. Sit with your legs bent and crossed, with your hands on your knees, your spine straight, and your eyes looking ahead.

2. Close your eyes, bend your elbows with your hands, raise them to your chest, put your palms together in a prayer shape, and breathe evenly for 1 minute.

3. Then put your hands down to the front of your abdomen, clasp your fingers, and hold your breath for 1 minute.

4. Then open your eyes and place your hands naturally on your knees, palms up.

5. Open your legs, stretch forward, support your hands behind you, lean back slightly with your upper body, and relax your whole body.

Upper stretch

1. Sit with your legs bent and your knees crossed, your spine straight, your hands on your knees, and your eyes ahead.

2. Clasp your hands together in front of your abdomen and hold your breath for 1 minute.

3. Stretch your hands upwards and put your arms close to your ears to promote blood circulation.

4. Put down your hands, prop them behind you, open your legs, and relax your whole body.

Lateral torsion

1. Sit with your legs open, the soles of your feet hooked, and your spine straight.

2. Cross your fingers, raise your arms up, and then tilt your upper body to the left and look your head at the ceiling. Then return to the original position and stretch at an angle to the right.

3. Bend your elbows with your hands, hug the back of your head, and then tilt your upper body to the left and look your head at the ceiling. Then return to the original position and repeat the same movement to the right side of the tongran.

4. Prop your hands back to the base wheel, lean your upper body back slightly, and relax your whole body.

5. Pull your legs inward and continue to relax your whole body.

Arch bridge type

1. Lie on your back on the ground with your legs shoulder-width apart, your knees bent, your heels towards your hips, and your hands bent on your elbows and backhands on your shoulders.

2. Exhale and slowly push your hands and feet towards the ground, so that your back and hips are sent upward. Hold for 5-10 breaths, then slowly lower back into place, repeating 3 times.

3. This action can strengthen the limbs and back muscles, and help activate the heart and lung function.

Proper yoga exercise during pregnancy can enhance physical fitness, relieve discomfort during pregnancy, and can also effectively control weight and help smooth delivery. In addition, it can also make pregnant women happy, relax physically and mentally, increase hormone secretion levels, and help the growth and development of the fetus.

You can do yoga during pregnancy, you have to go to a professional yoga class, do some simple movements through the guidance of a yoga teacher, and you can also learn yoga exercises for pregnant women.

When you are pregnant, you can definitely do yoga movements, but you must try to do it as simple as possible, and you must also use some appropriate postures, and do not do that kind of difficult exercises, which will lead to danger to the fetus if you are not careful.

You can do yoga, under the guidance of fitness people, you can do yoga, you must control the amount of yoga, and pay attention to the combination of movements.

Yoga poses for pregnant women are as follows:

1. Camel pose.

1. Kneel on both knees, with your knees open about shoulder-width apart and the chair behind you.

2. Hold the chair with both hands. Inhale, stretch, let the ribcage open, and tilt your head back.

3. Inhale, turn your body, kneel on your heels, fold your hands, and rest your head on your arms.

Second, the cat stretch type.

1. Kneel on the ground with your legs straight, palms supporting your upper body, and your arms and thighs perpendicular to the ground. Face to the ground.

2. Inhale, lift your head and hips, and stay at your waist. Exhale, arch your back, bow your head, and close your tailbone.

3. Inhale, straighten your right leg back and lift your left arm up and straighten. Make your body and right leg and left hand in a straight line. Exhale, lower your right foot and gently touch your toes to the ground.

4. Bend your right foot, grab the toe of your right foot with your left hand, exhale, and return to the starting action. Repeat on the other side.

3. Squat.

1. Stand against a wall with your feet open, about shoulder-width apart, your toes outward, your hands crossed with your fingers crossed, your arms straight, and placed in front of your body.

2. Inhale and stretch your spine upwards. Exhale and slowly squat down.

3. Inhale, straighten up with your hands against the wall, and place the yoga block under your hips.

4. Exhale, lower your arms, move the yoga block to the hall, and slowly squat down with your buttocks.

Fourth, the warrior style.

1. Sit on a chair with your knees open outwards and folded hands in front of your chest.

2. Stretch your right leg to the side and straighten it, put the weight of your left leg on the chair, stretch your hands straight, and look at your left hand.

3. Exhale, bend your upper body to the left, place your left arm on your left thigh, stretch your right arm upward, and look at the tips of your right fingers.

4. Turn your body to the left, stretch your arms upwards and fold your hands. The other side repeats the same motion.

Yoga for pregnant women can help speed up blood circulation and help reshape the body after childbirth. However, it should be noted that yoga poses for pregnant women cannot be done casually, and it is best to do them under the guidance of professionals.

Yoga Pose 1 for Pregnant Women: Lying Stretch and Butterfly Pose

The specific steps of the pregnant woman's yoga pose for lying stretch are: lying flat on the ground, hands crossed, arms stretched in the direction of the top of the head; Straighten your body and slowly exhale to extend; Keep your legs together and pull your toes towards your body; Take a deep breath and repeat it a few times to allow your body to reach a state of relaxation. This yoga pose for pregnant women strengthens the lower back, relieves fatigue and aches and pains, and relaxes the body.

The specific steps of the butterfly pose for pregnant women are: sit on the mat with your back straight, bend your knees, and keep your heels close to your body; Hold the soles of your feet with both hands and press your knees down as far as you can, while leaning forward to the limit and back into place. Repeat 3 times a day for 10 minutes each time. This yoga pose for pregnant women is very beneficial for the pelvis, improves blood circulation, relieves sciatica, and is very helpful for natural childbirth.

However, it should be noted that pregnant women under 3 months of age are not prohibited.

Yoga Pose 2 for Pregnant Women: Coccyx Seated Pose

Pregnant woman yoga pose coccyx seated steps:

1. Sit on the edge of the mat with the soles of your feet facing each other and your knees on the ground.

2. Place a cushion under each thigh, so that the buttocks and inner thighs are slowly supported and stretched.

3. Put your hands on your knees and rest. Take a few gentle breaths, and with each exhale, you can feel gravity causing your knees to fall. Do not hit your legs violently.

4. Place your hands on the ground behind your body, lean back, and straighten your spine (don't arch or sag); The head is comfortably lowered forward.

Take long, ample breaths, imagining inhaling into the feet and through the legs and pelvis, filling the uterus, expanding the chest, and finally rising to the top of the head. Inhaling nourishes you and your baby, allowing energizing energy to run through the body. Imagine a long exhale moving from head to toe, taking away fatigue, anxiety, tension and leaving you feeling relaxed and fresh.

This yoga pose improves circulation around the pelvis, improves varicose veins and hemorrhoids, and increases hip flexibility. If you feel pain in the front of your pelvis, don't do this maneuver. If there is pain in the back of the pelvis, do this pose with your feet stretched out and in front of your body.

Yoga Pose for Pregnant Women 3: Bone Seated Cat Stretch Pose

Lower your head with your chin facing your chest, contract your hips, push the wide part of your bones forward, bend your spine so that it is raised, stretch your neck and shoulders as far as possible, sit back on your feet when you are relaxed, knees apart, lean forward, elbow on the ground, support your chin with both hands, hold this position, and breathe naturally 4-6 times. This pose helps to improve the flexibility of the shoulders, neck and spine, it strengthens the reproductive system, it can be brittle on the floor before pregnancy, the limbs support the body, the thighs and upper arms should be perpendicular to the knees, in a straight line with the width of the bones, and it should be practiced for six months, with the weight of the body evenly distributed on the limbs.

Can I do yoga during pregnancy? The starshed did not know about the Chain Ridge Project

Moderate yoga exercise during pregnancy is good for the health of the pregnant woman and the development of the fetus. Many people think that they should be raised when they are pregnant, and they dare not do any exercise, which leads to the pregnant woman being very obese and the fetus is not as healthy as imagined. In fact, as long as there is no possibility of threatened miscarriage, pregnant women can do sports and related exercises in moderation.

1.Exercise the buttocks.

Stand with your legs shoulder-width apart and slightly bent at your knees. Put your hands on your waist and move your waist from side to side. Repeat 10 times on the left and right.

2..Sit and twist your waist.

Sit on the ground with your hands behind your shoulders and prop yourself on the ground. Bend your knees and straighten your waist with your legs shoulder-width apart. Exhale, bend your waist, inhale, and return to the starting position. Repeat 2-4 times on the left and right.

Yoga poses suitable for pregnant women to solve the problem of edema.

As you gain weight and your body becomes heavier, the pressure on your legs increases, so blood collects in your legs and the swelling gets worse and worse. If you want to prevent edema, you need to exercise regularly.

1.Lift and lower your toes.

Sit with your legs straight and bend your elbows so that your hands are shoulder-level. Straighten your toes, lengthen your instep, and lift them up again. While lifting and lowering the instep, the arms should also be stretched forward.

2.Sit cross-legged and stretch.

Sit cross-legged with your hands stretched out in front of you. Hold your chin pulled down, then arch your back in a circle, stretch your shoulder blades, and breathe 2-3 times. Then turn your arms back, clasp your hands crossed, and stretch your shoulder blades as close to each other as possible.

Hold this position for 2-3 breaths.

Yoga poses suitable for pregnant women to solve the problem of stiff shoulders.

Halfway through pregnancy, women will have a lot of low back pain. As the belly protrudes forward, the whole body will tilt forward. Starting from the shoulder blades to the lower back position, stretching exercises can effectively relieve low back pain by exercising the entire back.

You can do this exercise every time you feel low back pain, and you can do it repeatedly 3-4 times a day.

1.Straighten your fist.

Stand with your legs open to a distance wider than your shoulders bent and knees. Bend your elbows and make a fist, bend your arms to the level of your chin and pull them back. Look ahead, twist your upper body and extend your left fist to the right front.

Bend your right arm and pull it back. Repeat 10 times on the left and right.

2.Straighten your palms.

Sit on the ground, stand up on your left knee, place your left hand on your knee, and raise your right arm up to the right. Straighten as you inhale. Lower your right arm and straighten it toward your left knee. Repeat the movements in 1 and 2 2-3 times, then change the direction and repeat the movements.