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Many pregnant women can not do too intense exercise during pregnancy to protect the fetus, but they also want to be able to maintain a slim figure, so they have to control the diet. But in fact this is unhealthy for the fetus. Today, Xiao Bian introduced several yoga exercises to everyone, and it will not harm the fetus but also maintain the figure.
The best time for pregnant women to practice yoga:
In the first phase of pregnancy, pregnant women do any difficult physical exercises often will not persist and eventually give up. It is recommended that pregnant women start exercising from the fourth month of pregnancy.
Here are some useful yoga exercises for pregnant women and babies:
1 , shoulder stand
Action Description: supine, bent legs lift up the hips and stretch your legs, both hands support the torso to push up, the chin to the clavicle, the back of the head shoulders and upper arm to the ground, stretch the legs as far as possible, keep for 2 minutes, if you can not complete, you can Try to put your feet on the wall.
Benefits: This posture acts on the thyroid and parathyroid glands near the neck. Gravity changes make the viscera to move freely, improve insomnia, constipation, neurasthenia, emotional instability, relieve fatigue of the lower extremities, relax the waist, and improve the uterus. The condition of the person rejuvenates the body.
2 , beam angle
Action Description: Sitting posture, legs bent, feet opposite the feet, close to the thigh, knees down, straighten the spine, eyes to the front or inner nose, keep a steady breath. Exhale and bend your body forward, try to lower the body close to the ground, keep breathing for 30-60 seconds, restore the body, and relax your legs. Repeat 2-3 times.
Benefits: Supply enough fresh blood to the pelvis, abdomen, and back to keep the kidneys and bladder healthy, and to promote normal ovarian function several times a day during pregnancy. This can reduce pain during childbirth and prevent venous stretching.
3 , seat angle
Description of the action: Sitting on the ground - legs as far as possible to open and straight on both sides, knees down force, toes firmly upright to keep the spine straight, expand the ribs, stretch across the diaphragm, hands on the ground, deep breathing Exhale, the body bent forward as far as possible to the limit, look down, keep the back sink, normal breathing for 30-60 seconds, restore to the starting position, relax legs. Repeat 2-3 times.
Benefits: This posture stretches the ligaments in the legs, promotes blood circulation in the pelvic region, and relieves sciatica, which is beneficial to women.
4 , mountain style
Action Description: Stand with your feet together, stretch all your toes, stretch your knees, apply pressure backwards, stretch your spine upwards, put your shoulders down, keep your neck straight, look straight ahead, use your arms up as far as you can, and interlock your hands to open your body. Hold for 1 and 2 minutes.
Benefits: Find the balance between the toe heel and the centerline of the body, make the body evenly distributed, improve the posture and enhance the vitality, can also adjust the discomfort of the spine, make the buttocks lift up, open the chest, relax the shoulders, is a good posture to improve fatigue , keep exercising during pregnancy, postpartum waist, heel discomfort will be greatly eased.
5 , under the dog
Description of the action: knees kneeling vertically on the ground, arms vertical support, exhale, the body lifted from the ground, arms and legs straight, eyes down, coccyx upward force, armpit as far as possible stretching, toes facing Hold the front heel and hold it for 1-2 minutes. Take a rest and repeat 2-3 times.
Benefits: can quickly eliminate fatigue and restore energy, ease the stiffness and pain of the heel, can also improve the shoulder discomfort and stiffness, ease the heart rate, a large number of fresh blood delivered to the trunk and head, restore brain cells and vitality.
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