12 details that pregnant women need to pay attention to when practicing yoga

　　There are many details that pregnant women should pay attention to when practicing yoga. Below, we will take a look at the twelve small details that pregnant women should pay attention to when practicing yoga.

　　12 details of yoga for pregnant women

　　1. Everyone’s situation is different. It is best to arrange appropriate exercise after consulting an obstetrician.

　　2. Backbending movements will make a pregnant woman’s lower back, which is already under great pressure, even more vulnerable. Do not do it.

　　3. Our pregnant friends have to carry out activities with a big belly every day. The pressure on the abdomen is getting bigger and bigger, and it is inevitable that there will be outward splaying. It is recommended that everyone try to avoid it.

　　4. If pregnant women experience dizziness, nausea or fatigue during exercise, they should stop immediately.

　　5. It is best to choose a yoga studio with relatively smooth air circulation, which is good for the mother's body and fetus body and mind healthy All have benefits. Pregnant women if stomach ache or vaginal bleeding, etc., seek medical advice promptly Hospital examine.

　　6. When pregnant women practice yoga, they should wear loose and comfortable clothing and do not restrict their movements.

　　7. There are many yoga postures suitable for pregnant women, but when practicing yoga for pregnant women, we must practice selectively according to our own physical conditions.

　　8. The pressure on the abdominal muscles of pregnant women is already great, and abdominal training movements will cause greater burden and even cause the rectus abdominis to split, making the lower back even less supportive. Lying on your belly is absolutely not allowed.

　　During breathing exercises, make full use of the possible breathing space but do not emphasize abdominal breathing and do not specifically contract the abdomen. Don't do sit-ups too early. When doing sit-ups, use your hands to support each other's abdomen to prevent the rectus abdominis from splitting. Mothers who have had a caesarean section need more time to recover. Remember to massage the wound frequently to help with recovery.

　　9. Pregnant women doing yoga exercises heart rate It should not be too fast and should not exceed the maximum heart rate. Maximum heart rate = (220-age)*60%.

　　10. When pregnant, female The bulge of the abdomen has reduced the chest cavity, and inversion will further compress the chest cavity.

　　11. During pregnancy, hormonal changes will secrete more relaxin, making pregnant women softer than usual. Be sure not to stretch too much when doing movements, otherwise you may get injured easily.

　　12. Avoid practicing some movements, such as deep twisting movements. You can only do simple shoulder, neck, and upper chest rotations.

　　How to practice pregnancy yoga correctly

　　Warm up part

　　step1

　　Relax your whole body and make gentle up and down movements of your legs.

　　Helps maintain flexibility in the inner thighs and relaxes the pelvic floor muscles in preparation for childbirth.

　　Perfect sitting

　　step1

　　Sit with your legs bent and crossed, put your hands on your knees, straighten your spine, and look forward.

　　step2

　　Close your eyes, bend your elbows, raise your hands to your chest, put your palms together in a prayer position, and breathe evenly for 1 minute.

　　Then lower your hands to the front of your abdomen, interlock your fingers, and keep breathing for 1 minute. Then open your eyes and place your hands naturally on your knees, palms upward. Open your legs, stretch forward, put your hands behind your back, lean your upper body back slightly, and relax your whole body.

　　side twist type

　　step1

　　Sit with your legs open, the soles of your feet raised, and your spine straight.

　　step2

　　Cross your fingers, raise your arms upward, then tilt your upper body to the left and look toward the ceiling. Then return to the original position and stretch to the right side.

　　step3

　　Bend your elbows with both hands and hug the back of your head, then tilt your upper body to the left and look toward the ceiling. Then return to the original position and repeat the same action to the right side. Put your hands back, lean your upper body back slightly, and relax your whole body. Draw your legs inwards and continue to relax your whole body.

　　stretch up

　　step1

　　Sit with your legs bent and crossed, your spine straight, your hands on your knees, and your eyes looking forward.

　　step2

　　Hold your hands in front of your abdomen and keep breathing for 1 minute. Stretch your hands upwards and place your arms against your ears to promote blood circulation. Put down your hands, support them behind your back, open your legs, and relax your whole body.