Five common and safe basic yoga poses for pregnant women. Pay attention to these when practicing!
I believe that many pregnant mothers know that proper exercise should be done during pregnancy to help delivery smoothly. So what yoga poses can pregnant women do? Today, I will share these basic yoga poses for pregnant women that I did during pregnancy to friends who are pregnant so that pregnant women can practice yoga in the correct way.
1. Simple sitting abdominal breathing
Auxiliary tools: yoga mat, pillow
Practice requirements: Maintain a cross-legged sitting position, and place a pillow under the tailbone to form a comfortable open sitting position. Relax your muscles. Do not inhale forcefully. When inhaling, let the air fill the lower abdomen and upper abdomen slowly, the ribs gradually expand, and then slowly and completely exhale the air, the whole breathing process should be as slow and deep as possible.
2. Cat stretch
Auxiliary tools: yoga mat, soft towel
Exercise requirements: Support your limbs on the ground, keep your knees as wide as your pelvis, and relax your instep. Support your arms vertically and relax your head and shoulders. Inhale and exhale, relax and sink into the back and waist, expand the chest, and feel the spine relax. Inhale to recover, exhale, slowly bend your back upwards, relax your head downwards, and appropriately increase abdominal pressure. Finally resume the movement, pay attention to the coordination of breathing and body rhythm.
3. Forward Bend Meditation Posture
Auxiliary tools: yoga mat, hard chair
Practice requirements: Inhale while standing, and then use the hip joint to drive the upper body to bend forward when you exhale, and support your hands on the back of the chair (if there is no blood pressure problem, you can lower the angle of the body, and support the elbow on the chair On the cushion), keep your body straight, feel your back stretch, and breathe gently and evenly. The breathing time depends on how your body feels, about 1 minute. When recovering, first bend your legs, inhale, and slowly raise your head, lift your upper body with the strength of your legs, and then return to a standing position.
4. Warrior pose
Auxiliary tools: yoga mat, hard chair
Exercise requirements: Sit on a chair, bend your right leg, align your knees with your toes, extend your left leg back, buckle the soles of your feet inward, and step on the mat firmly. Inhale, raise your hands to your sides, shoulder height, head to the right, eyes level, and keep breathing evenly. Practice on the right for 30 seconds, then switch to practice on the left.
5. Dance style
Auxiliary tools: yoga mat, firm chair, yoga rope
Practice requirements: Stand behind the chair, hold the back of the chair with your right hand, and then turn the center of your body to your right foot. Slowly bend your left knee, grab the ankle of your left foot with your left hand, stabilize your body, and keep your breathing even. When maintaining exercise, the center of gravity of the body should be upward, and the stability, balance and lightness of the body should be felt. After 30 seconds, switch to the other side to practice.
When practicing yoga, the movements should be increased slowly, and the amount of exercise should not be increased suddenly and the exercise time should not be extended. In auxiliary equipment, in addition to yoga mats, hard chairs, and yoga ropes, you must also wear a yoga vest that allows you to breathe comfortably and elastic yoga pants, which will allow you to stretch freely during practice. And when practicing, you should do what you can according to your physical condition, and consult a yoga instructor at any time, not blindly practicing.