Pregnant women Yoga breathing methods correctly

Yoga breathing exercises in law called plana Yamaha (pranayama), meaning breath control, try yoga breathing method, you first have to learn how to correct breathing.

■ Note

There are a lot of Yoga breathing exercises.

The methods listed here are suitable for pregnant women, the exercises are very safe. Because every need oxygen to the fetus. Therefore, pregnant women can never be held its breath. If you are an experienced Yoga practitioners, but also to remember in pregnancy exercise any posture, don't hold your breath, even for a short period of time is not allowed.

■ The correct breathing method

Back on the mat or towel, knees bent, feet apart and move closer to a slightly thicker than the hips.

As the pregnancy time. You can delegate a knee pads for comfort (Figure 1). In learning the correct breathing, lie down and let the body relax, knees is let diaphragm in a relaxed state, knees close together to reduce the back pressure of nest sites. Back at the chin up and cause cervical tension, you can head down a cushion. Practice not to bite his tongue tooth up tight, softness on the bottom of the mouth, do not place the tongue against the palate, the body felt cold is difficult to relax, if necessary, can be covered with a blanket. (After 30 weeks of pregnancy-can legs crossed sitting posture exercises)

First, lay a good future, don't do anything.

Careful observation of your own breath, look at whether the smooth regular breathing. But do not deliberately go to change the breath, and then check the air entering the lungs which part.

Hands of light on the abdomen (Figure 2), nose and consciously let air get intimate hand below the location so that the natural gas stream carry both hands, be careful not to move the arm, but rather let breathe nature caused by the hands of isolated, 10 time controlled deep breathing.

Use your nose and exhale hands slightly upwards to the breast, hands middle finger touching (Figure 3), then 10 deep breathing consciously let air reaches the position of the hands of the following in the body. Be careful not to let the arm, hand or shoulder generate any tension. Finally, the hands to move to the top of the clavicle following breast location (Figure 4). Repeat 10 times to take a deep breath, Merton entered the air through the lungs when each part, and then, in the usual way breathing 10 times to relax the body, arms on both sides of the body, the palm facing up.

Next-a slow and controlled breath, let air gradually from the bottom to the lung, the last in the middle to the top fill the lungs.

Breath, the first breath of air, at the top of the lung and then is central, and finally the bottom. Repeat 10 times, and then in the usual way to breathe and relax.

Muscle tension is often unconscious, you need to be aware of the practice, without straining the shoulder, arm or neck, each time you do not inhale more air, thus causing shoulder pull, muscle tension.

Breathing edge issues (each inspiratory and expiratory end) don't have any sense of tension, trying to make each breath by breath to the transformation of the gentle and natural as possible. This exercise should be calm and relaxed, do not need to charge too much effort, at the same time, we must pay attention to breath of time longer than the inspiratory time, to avoid hyperventilating (expressed as dizziness, blurred vision.

The first exercise this respiratory ways will feel a bit unnatural, but remember to breathe for the mother and fetus has the extremely important role.

Exercise, the more skilled, correct and regular breathing is a natural formation, life is good for health. Controlled breathing in childbirth or give you the most help, once you find the correct breathing method becomes simple and comfortable, whether you are driving, work, or in the supermarket line up, you can practice anywhere. If you do not have a days to finish a complete yoga practice, at least you can practise the correct breathing. This is a good exercise method, and your colleagues to help each other.