Pregnant women Yoga reduce labor pains

This issue's "body" should the reader's request, invited a health care professional background in yoga teacher wangyuan, as are the prospective mothers during pregnancy to design a set of easy to do exercises at home, seriously follow article ten recommendations, will be able to get very good results.

Starting from the parent-child Yoga during pregnancy

All is in the mother during pregnancy have similar troubles, commonly body occurs following changes, such as breasts become very plump, fat start at the waist line, hips and thighs, hoarding, often feel the waist and legs acid relief, but also have to supplement nutrition and continue to loose appetite.

Pregnant moms build big changes, but treat the fetus and exception be careful, don't dare "rashly". In fact, during pregnancy without interruption or reduction of the normal exercise, some scientific arrangements on maternal and fetal movement of both benefits. Action gentle Yoga is a good choice, in sports and fetal in baby dialogue can be considered the earliest form of mother and yoga.

Benefit to the mother to be

Adequate exercise may make the mother to maintain good mental state, wouldn't have grown too fat, while at the same time to promote blood circulation, increase myocardial contractility and increases oxygen intake, promote metabolism; use of neuroendocrine system enhancements that make the digestion fluid secretion increases, benefit the food digestion, absorption and utilization; also enhances muscle coordination to help pregnant mother adapt to the body weight of transfer and the increase in body weight.

You can feel the movement can ease the tension, so that the waist and pelvic joints, muscles, softer and more flexible, especially conscious exercise abdominal, back, back and pelvic muscles, you avoid pregnancy weight and centre of gravity changes as a result of low back pain and to help ease the pains of labor time, promoting a smooth natural childbirth.

Baby benefit

Because of the fetal and maternal blood, therefore, pregnant women due to movement is also conducive to the growth of the fetus.

Maternal blood circulation enhancement, or increase in fetal oxygen and nutrient supply, promote fetal brain and body development. Prospective mothers in outdoor activities in the Sun, but also conducive to the growth and development of fetal skeleton. Moreover, mothers often maintain good mental state, forming the future of children cheerful personality, to a limited extent.

Special tips

When the activity of self protection, avoid wrestling, collision and abdomen.

Late in pregnancy, pregnant mother not suitable for long time stooping or squatting actions to avoid oppression abdominal or pelvic congestion caused. Late in pregnancy, as little as possible because this weight, lower limbs often mild edema, feet susceptible to fatigue, you can do some slow mat exercises.

Recommendations: learning the correct breathing method

Back on the mat, knees, knees, feet apart convergence, slightly wider than the buttocks.

As the pregnancy time increases, you can delegate a knee pads for comfort.

First lie down and let the body relax, knees in order to let the diaphragm in a relaxed state, knees gets close to reduce the back pressure of nest sites.

When your back can be placed behind the neck a cushion. Practice not to bite his tongue tooth up tight, softness at the bottom of the mouth. Necessary to cover the blanket to keep the body warm. 30 weeks of pregnancy, you can use legs crossed sitting posture exercises. Note the practice of abdominal breathing, mouth natural closure, with the nose breathing.

First, lay down, carefully observe their respiratory conditions for smooth regularly.

Hands of light on the abdomen, the 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 naturally caused hands isolated, 10 time controlled deep breathing.

Don't let the arm, hand or shoulder generate any tension. Then, move your hands as well as below the breast breasts above the location of the clavicle following the repeated 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.

Then 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 to the usual respiratory ways to relax.

Pregnant women Yoga sitting posture and supine position papers

Sitting exercises can calm mind, ease tension, fatigue and improve sleep.

Can be divided into front stoop, backwards and spinal twist drills. Sitting front stoop can exercise the navel chakra (yoga theory one of human energy parts), control of kidney and adrenal glands, the practice helps to balance and strengthen these two organs.

His/her practice can open inguinal, increasing the flexibility of the spine, strengthening the back, arm and leg strength.

Advice: back waist-

For groups: suitable for postpartum recovery.

Exercise: eliminate low back tension so that the spine is flexible, so that the waist line parts get exercise.

Back, knees to chest, his hands to your side open, palm facing downward.

Inspiratory and expiratory, knees slowly to the right ground, head to the left to see the left hand, shoulders to flat on the ground, reversing the waist without rotation of the chest. Suction head and knees slowly return to starting position, then turn to the other side of the body.

Recommendations: Butterfly

For groups: for elementary exercisers, early pregnancy, gestation trimester, can exercise in the late.

Exercise: stretching a hip and pelvis and thigh muscles.

Upper body upright, feet soles relative gets close, two heels as close as possible to the perineum area, lift the sternum and relax the shoulders, knees like a butterfly flapping its wings like movement up and down, down to two during exercise

Knee as close as possible to the ground. To strengthen the hip muscle stretch, stretch the upper body forward, head towards the front, but not to bend the spine. This is a practice pelvic uplift in a good position.

Recommended: overhead

For groups: for elementary exercises, initial, second trimester pregnancy can exercise, not suitable for pregnant later.

Exercise effect: the power and flexibility of the spine.

Flat on the ground, bending the legs and heels as close as possible to the hips, feet slightly apart and parallel arm on your side close buttocks, hands down.

Mandibular not up, so as not to impose pressure on the cervical vertebrae.

First make a preliminary breath, breathe in, breathe, breathe in the tightening of the hips, lift the pelvis, and slowly lift the hip, spine and slowly off the ground.

Each time you lift a spine, lifting until up to the hips.

The entire exercise of hip and thigh muscles are tightened so that you can protect the spine curved back below the muscle is not affected by the injury.

Recommendations: baby-

For groups: for elementary exercises, initial, second trimester pregnancy can exercise, not suitable for pregnant later.

30 weeks of pregnancy cannot practice the pose.

Exercise: stretching of hip and pelvis.

Back, knees bent at the chest, knees bent upward lift to keep the feet, legs and vertical.

Hands and feet lateral edge, legs below the knee toward the axillary, coccyx snapping to the ground. Keep this position in order to feel comfortable as possible, then feet back on the ground, knees bent.

Pregnant women Yoga station attitude and guizi article

With the increasing of the abdomen, the focus of the body, body leaning forward not consciously.

Yoga can help stabilize the body's centre of gravity of pregnant women, keep your body balance, and correct bad posture.

Standing posture exercises can eliminate tension and stress, recover, take heart.

Standing posture exercises teach scientific movement method, can enhance the strength of the body, increase stability and balance. Standing posture exercises can make back, neck, spine and shoulders are exercises that strengthen leg strength, so that the legs can withstand the constant development of the baby's weight. Practice these gestures, you can improve circulation and respiratory system, the Elimination of pain, and promote digestion.

Recommendations: cat stretch

For groups: for elementary exercisers, early pregnancy, gestation trimester, can exercise in the late.

Exercise effect: increases the flexibility of the spine, stretching exercises cat extended type can also stretch stretching the muscles of the shoulders.

Limbs, braces and kneel on the floor, two arm below the normal to the shoulders, hands, fingers open middle finger parallel to each other at the hips, knees, legs just below the slightly apart.

Left leg lift and back straight, left foot off the ground, the toe down, put down the left buttock, the body remains stable, raise your right arm to keep breathing and smooth, not held its breath, try to maintain this posture to feel comfortable as possible. Recover the left leg and right arm back to normal breathing, right leg and left hand then repeat the exercise.

Tips: do cat stretch below the knee extension type is to pad on the cushion, attention balance, don't hurt.

Proposals: single leg flexion-

For groups: suitable for mid-level practitioners, trimester pregnancy and early, can exercise, not suitable for pregnant later.

Exercise: this is a calm position, you can stretch the legs ligaments, the spine and hip muscles, it also helps to improve the digestive and urinary system functionality.

Straighten legs forward sat on the mat, bend your left knee and the left heel in the perineal area, right foot toe towards the heel stretched on the right.

Left toe on the right hip location, body shake before and after.

Enter the complete Asana, breathe in and slowly to the right hand on the left knee, the left hand side from the body after seizing the left toe.

Keep the spine not to bend. If you do, never tried to reach the toe, feeling comfortable circumstances maintain this posture, and regularly take a deep breath, and exhale slowly relaxed arm on your side, jitter thighs, then change leg exercises.

Tips: shake your body forward, be careful not to squeeze into the abdomen.

All actions are best, to stretch the legs to reach the goal.

Recommendations: right angle type

For groups: for elementary exercisers, early pregnancy, gestation trimester, can exercise in the late.

Exercise: the pose special relax body, it is strongly recommended to the pregnant mother.

It enables the internal organs and fetuses in the State of gravity oppression to relax, relieve varicose vein symptoms, the revitalization of the body.

Prior in handy two pillows, sat legs stretched on the ground, the hip side wall.

Body back side, elbow support the strength of the body, legs to the wall, and finally the body lay and wall at right angles. Feet straight up against the wall, move the hips and as close to the wall. Knees bent, feet on the wall, lift the buttocks, in the following as two pillow, pillow and buttocks are against the wall. Legs up to straighten, straighten the arms on either side of the body, close your eyes and relax.

Tips: in General, pregnant women should not practice inverted.

But this position just the leg up, so does not pose a danger to the pregnant woman.

Recommendations: Crescent type

For groups: suitable for mid-level practitioners, early pregnancy, gestation trimester, can exercise in the late.

Exercise: you can stretch the hips, and enhance the flexibility of the spine, and you can stretch the chest, stimulating kidney and adrenal glands.

Knees, suction, exhale right leg forward extension.

Then breathe in forward lift arm, and then hands above his head. If you have high blood pressure, just hands in prayer in front of him. Exhale, bend your right knee to the left hip in bow step down, stretch, straightening the body up to the elbow, but shoulder to relax. If you have no neckSpinal diseases, you can gently lifted his head, eyes looked up hands; if your back more flexible, the body can be slightly backward.

Tips: If you have a cervical disease, when not to bow to the practice.

If you do not have high blood pressure, hand above his head.

Recommendations: squating

For groups: for elementary exercisers, early pregnancy, gestation trimester, can exercise in the late.

Exercise: stretching hip and leg massage of internal organs, ligaments, peace of mind.

Changes in posture can also stretch the muscles of the shoulders.

Feet parallel separate station straight, toes slightly shifted, if hip is not particularly flexible, you can put your feet apart to a slightly thicker than the hips.

Suction arm forward up to the height of the shoulders, hands down. Breath, bent double knee squat, close to the ground as the hips, knees as far as possible. If the heel lift, you could decentralizing wood, heel or phone book. Suction, quadriceps contraction, and then use the thigh of the forces the body to stand up.

Tips: squat when the spine to straight, with full foot touching the ground.

Prevent the focus grip is not good, body backwards.