1. What can’t pregnant women do yoga
1.1 abdominal squeezing yoga pose: pregnant mothers with babies must avoid squeezing yoga poses when practicing yoga. Because squeezing yoga moves will compress the blood vessels and nerves connected to the uterus, causing blood circulation problems for babies. I think this kind of yoga poses include plough pose, boat pose and so on.
1.2 yoga postures that start or end in supine position: this type of yoga postures mainly start or end in supine position. In the first trimester, it’s OK to lie flat on your back. But in the middle and late stages, lying on your back will increase the weight of the uterus, affect the blood and nutrient flow of the fetus, and may also aggravate the pain of the back waist and heart of pregnant mothers. For example, supine posture is represented by cobra posture, locust posture and bow posture.
1.3 postures with too large extension range: when pregnant mothers practice yoga, if the extension range is too large, it is easy to cause ligament pulling or joint instability and easy to be injured. This kind of postures mainly include inverse triangle, wheel yoga, fish yoga, head and shoulder handstand and other postures.
For pregnant mothers, yoga practice is certainly beneficial, but we must find professional yoga instructors for guidance. Remember to practice at will, especially the above three types of asanas.
2. What is yoga during pregnancy
Pregnant women Yoga refers to a series of exercises that women do during pregnancy in order to strengthen their physical strength, muscle tension and their sense of balance. Pregnant women’s Yoga is different from ordinary yoga. The main purpose of pregnant women’s Yoga is to relax their body and mind, which is very beneficial to pregnant women’s future childbirth and postpartum recovery. It is very important to note that pregnant women should grasp the measure and range when doing yoga, and professional coaches must guide them, otherwise they may hurt themselves and the fetus in the abdomen.
3. Seven benefits of yoga during pregnancy
3.1. Understand the correct breathing skills and relaxation methods, and lay a good foundation for natural childbirth and postnatal physical recovery.
3.2. Improve blood circulation, relieve physical discomfort, and strengthen muscle strength and flexibility.
3.3. Training abdominal muscle strength can alleviate or reduce discomfort or pain during production.
3.4. Build self-confidence and make your mind more peaceful.
3.5. Relax your spirit, improve your attention, better understand the growth and development of yourself and the fetus, and make the delivery more smooth and safe.
3.6. Enhance the sense of balance.
3.7 during yoga practice, pregnant mothers can accelerate blood circulation and effectively improve chest tightness and shortness of breath.
Yoga for pregnant women
1. Lying down stretch and butterfly
The specific steps of lying down Yoga for pregnant women are: lie flat on the ground, cross your hands, and extend your arms in the direction of your head; Straighten your body and slowly exhale and extend; Put your legs together and pull your toes towards your body; Take a deep breath and repeat several times to relax your body. This yoga movement for pregnant women can strengthen the waist, relieve fatigue and pain, and relax the body.
The specific steps of butterfly Yoga for pregnant women are: straighten your back, sit on the mat, bend your knees, and keep your heels close to your body; Hold the soles of both feet with both hands, press the knees down as much as possible, and lean forward to the limit, and then return to the original position; Repeat 3 times a day for 10 minutes each time.
2. Bone sitting cat stretching
Lower the head, face the chin to the chest, shrink the hips, push forward the wide part of the bone, bend the spine to make it bulge, extend the neck and shoulders as much as possible, sit back on your feet when you relax, separate your knees, lean forward, land your elbow joint, hold your chin with both hands, and breathe naturally for 4-6 times. This posture helps to improve the flexibility of the shoulders, neck and spine. It can strengthen the reproductive system and can be fragile on the floor before pregnancy. The limbs support the body. The thighs and upper arms should be perpendicular to the knees and in line with the bone width.
When did pregnant women start Yoga
At 1-3 months of pregnancy, the fetal position is unstable. At this time, it is best for the pregnant woman to rest. Therefore, in the first three months of pregnancy, pregnant women had better not do sports. Pregnant women should rest more and supplement nutrition comprehensively, which is beneficial to the physical development of the baby. Pregnant women can walk slowly to prevent abortion caused by strenuous exercise.
You can do appropriate yoga exercises when you are 3-7 months pregnant. During this period, the development of the fetus in all aspects has been relatively stable, and pregnant women can relax by doing some simple actions. If you feel any discomfort during yoga exercise, you should stop immediately and seek medical treatment in time, focusing on the safety of pregnant women and fetuses.
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