Pregnancy yoga activities, what does maternal yoga include?
What does pregnant woman yoga include?
When pregnant women practice yoga, they mainly strengthen the strength of their abdomen and waist in preparation for smooth delivery in the future. In practice, pregnant women should focus on strengthening the practice of breathing. Deep breathing and relaxation will help pregnant women to maintain their energy. Pregnant women should grasp the discretion and range when doing yoga, otherwise they will hurt themselves and the fetus. Maternal yoga includes the following aspects: 1. Practice yoga in meditation.
two。 Practice breathing intensively.
3. Stay in a good mood.
4. Strengthen the waist and abdomen muscles.
5. Develop regular eating habits. Benefits of yoga for pregnant women: 1. Strengthen your physical strength and improve your physical quality 2. Adjust body and mind, promote postpartum physical recovery 3. Relieve stress and improve symptoms of pregnancy discomfort 4. Be prepared to help smooth production in the future.
What is pregnant woman yoga?
Yoga is a system that helps human beings reach their full potential by raising awareness. Yoga posture uses ancient and easy-to-master skills to improve people's physical, psychological, emotional and spiritual ability. it is a way of exercise that harmonizes the body, mind and spirit.
Many mothers-to-be believe that they should be very careful to protect the fetus during pregnancy, so they should not exercise too much. In fact, proper exercise during pregnancy not only helps to enhance the physical quality of mothers-to-be, control the lines of the body, but also helps them to give birth smoothly. Maternal yoga is different from ordinary yoga, which is more soothing and suitable for mothers-to-be to exercise.
Which stage of pregnancy is suitable for practicing yoga?
In the first stage of pregnancy, mothers-to-be often fail to do any strenuous physical exercises and eventually give up. It is recommended to start exercise from the 4th month of pregnancy. For mothers-to-be who have no history of abortion and are in good health, they can start some gentle exercise as long as they feel ready.
Throughout the pregnancy, the mother-to-be can practice different yoga postures, but it must be based on personal needs and comfort. Yoga practice varies from person to person and must be coordinated with one's physical condition. If you feel uncomfortable during practice, you can use a more suitable practice posture.
A brief introduction to Yoga for pregnant Women
I. Mountain style movements
Stand with your feet together, stretch all your toes, straighten your knees, use your strength backward, stretch your spine upward, put down your shoulders, keep your neck straight, look forward, try to buckle your arms and hands upward, pull your body apart, and keep it for 1 or 2 minutes.
Second, beam angle movement
Sitting posture, legs bent, feet facing each other, near the root of the thigh, knee sinking, straightening the spine, eyes looking forward or the tip of the nose, keep breathing steadily. Exhale and bend your body forward, keep your body as low as possible near the ground, keep your breath in for 30 seconds, restore your body, and relax your legs. Repeat 2mi for 3 times.
Third, sitting corner movement
Sit on the ground-open and straighten your legs as far as possible, knees down, toes up to keep your spine straight, expand your ribs, stretch your diaphragm up, put your hands on the ground, take a long breath, bend forward to the limit, look down, keep your waist and back down, hold your normal breath for 30fu 60 seconds, return to your starting position and relax your legs. Repeat 2mi for 3 times.
What should mothers-to-be pay attention to when practicing yoga?
We should refer to three criteria, namely, the frequency, intensity and time of exercise.
Exercise times
In addition to suffering from illness, most expectant mothers should exercise at least 30 minutes a day, three times a week, and then gradually increase the number of activities.
Exercise intensity
Exercise intensity must be carefully planned and don't be too hard on yourself.
Exercise time
At the beginning, the time of each exercise should be short, too long will cause muscle pain and fatigue.