Pregnancy yoga asana courseware ppt, what are the yoga movements during pregnancy?
- What are the yoga movements during pregnancy?
- How do pregnant women practice yoga in the third trimester?
- Usually do yoga, leg pelvic stretch, is it conducive to natural labor?
What are the yoga movements during pregnancy?
Proper yoga practice after pregnancy can not only help pregnant women to maintain a perfect figure, but also increase the chances of natural birth through exercise, and promote the healthy development of the fetus. But pregnant women do yoga, must be under the guidance of professional teachers to practice, do not do it blindly. Because the pregnant woman has a lot of inconvenience after pregnancy, so as to avoid miscarriage and preterm birth caused by improper movements. There are many yoga movements after pregnancy, and different exercises have different methods. Need professional teacher's guidance.
How do pregnant women practice yoga in the third trimester?
In fact, pregnant women can also practice yoga slightly, practicing yoga can enhance the physique of pregnant mothers, and make full preparations for the delivery that is about to begin, and proper yoga can also stabilize the fetus. Here are several yoga movements that pregnant mothers can practice in the third trimester.
1. Cat stretching
1. kneel on your legs, spread your hands and fingers to the ground, and your arms and thighs are perpendicular to the ground.
2. Inhale, stretch your spine, raise your head, lift your hips.
3. Exhale, bow your back, bow your head, and close your coccyx.
4. Inhale, right leg backward, left arm stretched forward, in a straight line.
5. Exhale and gently press your right toe to the ground.
6. Bend your right leg and lift it up. Grab your right leg with your left hand. Exhale and fall, and vice versa.
Function: help stretch the back and promote the formation of the best fetal position.
Note: if you feel pain when your wrist is bent, you can slightly clench your fist and use your knuckles to support your body to reduce the pressure on your wrist; if you feel uncomfortable with your knees, you can put a blanket under your knees.
Second, beam angle type
1. with the soles of your feet facing each other, open your knees to the side and grab your feet with both hands.
2. The body falls forward as you exhale.
3. Hold your hands on your knees, lean back, and bow your head with chest.
4. The center of gravity moves to the right.
5. The center of gravity moves to the left.
6. Inhale, turn back, and put your arms around your calves. Exhale and press it to your chest. The opposite is also true.
Function: help stretch the inner thigh, groin and knee. Regular practice is good for smooth labor.
Note: if you feel overstretched or hurt your knee or groin before, place it under your knee with a yoga block or pillow.
Third, camel style
1. Kneel, legs and shoulders wide, chair behind you.
2. Hold the chair back with both hands. Inhale, stretch the front of your body, expand your chest, and turn your head back.
3. Inhale, get up, turn around, and lean against the chair.
Function: expand the chest, nourish the throat and chest. It's also good for the blood circulation of the face.
Note: tighten the muscles of the legs and hips.
4. Rest style
1. Set up the pillow and blanket and lie back with your back supported and raised.
two。 The feet are slowly close together, the soles of the feet are affixed to each other (such as corners), and blankets can be placed on the knees and thighs to avoid overstretching.
3. Put your hands on your abdomen, relax your whole body, take a deep breath, and pass on maternal love to your baby for 5-15 minutes.
Function: help relieve nausea, increase vital capacity and open hips.
Note: it is important to lift the back to ensure that the upper part of the uterus is raised and does not oppress the baby. Tuoping lying on the ground will cause venous artery compression and reduce the flow of blood from the body to the fetus.
Pregnant mothers in the third trimester of pregnancy had better not practice yoga, the usual exercise can take more walks. If you want to practice, it is best to find a professional maternity yoga teacher to learn. In this way, it can play a protective role in the process of practice.
Pregnant mothers in yoga practice, need to choose a better yoga mat, no harm to the body will not stimulate the baby's mat. You can take a look at IKU's home, which specializes in making yoga mats. Anyone can find the most suitable mat here!
In the third trimester, the abdomen is getting bigger and bigger, how to practice yoga for pregnant women? At this time, the purpose of yoga for pregnant women is to prepare for childbirth, so the yoga posture of pregnant women is mainly to exercise the waist and leg muscles.
In order to have a healthy baby, every woman is very careful when she is pregnant and will do some exercise to help the baby develop.
Pregnant mothers are always happy, but at the end of pregnancy, the expectation for the baby increases in the heart, and the movement inconvenience caused by the bulging belly is always troubling pregnant women. At this time, what should we do? let pregnant women practice yoga to help you relieve your physical discomfort.
Yoga practice method for pregnant women in the third trimester: bat posture
1. stretch your legs completely, separate to both sides as much as possible, stretch your heels, and pay attention to keeping your waist straight.
2. Exhale while keeping your hands close to the ground on both sides, and then the upper body slowly bends forward.
3. Keep breathing evenly for 10-20 seconds.
4. Lift the upper body slowly while inhaling.
5. Slowly close your legs together and have a rest for a while.
This action can increase the muscles on the inside and back of the leg and eliminate muscle pain and muscle spasms. Enhance the softness of the pelvis and keep the liver and kidneys functioning normally.
The second method of yoga practice for pregnant women in the third trimester of pregnancy: cat potential
1. Land your palms and knees in a crawling position. Keep shoulder width between hands and knees. Try to form a 90-degree angle between the arms and thighs and the ground.
2. Inhale while bending the neck backwards. While looking at the roof, the waist is naturally sunken and the hips are kept in a top-up position. Keep pushing down while straightening your arms while exerting your palms and knees.
3. Lower your head and bend your shoulders while exhaling, in a position to look at your abdomen.
4. Slowly return to normal posture, and then repeat steps 3-5.
5. Get down on your knees and sit down or relax your body in other comfortable positions.
After pregnancy, the enlarged uterus has been oppressing the blood vessels of the pelvis and the lumbar vertebrae. Maternal yoga can improve the situation and reduce blood circulation disorders in the legs and kidneys. It can also strengthen the muscles near the abdomen and spine and promote their balanced development, thus effectively supporting the weight of the uterus.
The third method of yoga practice for pregnant women in the third trimester is to relax their legs.
1. Raise your back, put a cushion under your shoulder or head and lie flat. Put your legs on the wall so that they are at a 45-degree angle from the ground, and be careful not to make your back too stiff. Your arms can be placed on both sides of your body or extended horizontally.
2. Stay in this position for a few minutes, but don't let your feet feel cold or numb. Close your eyes and breathe comfortably and rhythmically.
By lifting the legs to help the blood flow back to the heart, maternal yoga relaxes the swollen and tired arms and legs of the pregnant mother. In addition, it can stretch the waist naturally, which can play the effect of preventing low back pain.
Conclusion: the above postures can help mothers-to-be in the third trimester of pregnancy, which is of great help to relax the body and relieve the pain caused by childbirth. In short, if you choose the right style, for mothers-to-be, practicing yoga is a wholesome thing, so why not do it?
I hope it's helpful to you.
Usually do yoga, leg pelvic stretch, is it conducive to natural labor?
The best time for pregnant women to practice yoga
When pregnant for 1-3 months, the position of the fetus is unstable, so it is best to let the pregnant woman rest. Therefore, it is best for pregnant women not to exercise in the first three months of pregnancy. Pregnant women should take more rest and fully replenish their nutrition, which is good for the baby's physical development. Pregnant women can walk slowly to prevent blood flow caused by strenuous exercise.
You can do the right amount of yoga at 3 to 7 months of pregnancy. During this period of time, all aspects of fetal development has been very appropriate, pregnant women can relax through relatively simple movements. If there is anything uncomfortable when doing yoga, stop immediately and see a doctor immediately to ensure the safety of the pregnant woman and fetus.
What are the benefits of maternal yoga?
1. Strengthen one's physical strength and improve one's physical quality
Proper yoga practice can help pregnant women improve their sense of balance and make their muscles more flexible. While stimulating hormone secretion, it can accelerate the blood circulation of pregnant women and regulate their breathing. Maternal yoga has the effect of massaging organs, can exercise the cardiopulmonary function of pregnant women, accelerate metabolism, and help pregnant women digest and absorb nutrients in the body. Whether it is pregnancy or childbirth, this is a physical activity for women. Women need to exercise fully during pregnancy to improve their physical quality and give birth to healthier babies through comprehensive absorption of nutrients.
two。 Relieve stress and improve symptoms of pregnancy discomfort
The simple stretching action of yoga can relieve the tense muscles of pregnant women and relieve physical stress. Pregnant women will have insomnia, constipation, flatulence and other uncomfortable symptoms. Maternal yoga can relieve stress, relax mood, relieve muscles, regulate blood pressure, promote intestinal peristalsis and exhaust gas.
3. Be prepared to help smooth production in the future
One of the greatest functions of maternal yoga is to benefit pregnant women in future childbirth. Maternal yoga can control the extension of the pelvis by continuously exercising the muscles of the abdomen and waist, which helps the pregnant woman to open the pelvis before giving birth, which is beneficial to the delivery.
4. Adjust body and mind to promote postpartum physical recovery
Proper exercise can keep pregnant women at peace of mind and obviously help regulate all aspects of physical performance and psychological counseling. The happy mood of pregnant women will not only help the baby to form a more pleasant personality, but also conducive to the baby's brain and body development.
A woman's body will deform during pregnancy, but it will recover after delivery. If women do maternal yoga during pregnancy, the various properties of the body will be repaired quickly and it is easy to form the lines of the body.