Pregnant women to reduce labor pains Yoga

During pregnancy, despite the prospective mother must be very careful to protect the fetus, but can not be too cautious and stop movement. An appropriate exercise during pregnancy not only helps to enhance the physical quality of mother-to control the body's lines, but also helps them to a smooth real estate under the baby.

Parent-child yoga pregnancy beginning from the

All are in the mothers during pregnancy have similar troubles,Their bodies are usually the following changes will occur, such as the chest becomes very plump, fat, waistline began, buttocks and thighs at hoarding, often feel trapped waist and legs acid, but had to supplement their diets in order to continue to indulge appetite. Pregnant mothers who build great changes, but the treatment of the fetus was unusually careful, not "reckless action." In fact, during pregnancy no need to interrupt or reduce the regular exercise, and scientifically arranged for some exercise on the mother and fetus will benefit both. Action to relieve yoga is a good choice, in motion with the birth of the baby inside the mother-child dialogue is also regarded as the earliest form of yoga.

Benefit from the expectant mother

Appropriate exercise can make the expectant mother to maintain a good state of mind, you will not be looked too fat at the same time can promote blood circulation, enhance myocardial contractility and increase oxygen intake, promote metabolism; the use of neuro-endocrine system enhancements will enable the increased secretion of digestive juice will help food digestion, absorption and utilization; can improve muscle coordination, and to help pregnant mothers to adapt to the transfer of the body center of gravity and weight increase.

Can learn much exercise can ease the tension, so that the waist and pelvic joints more flexible, muscles more flexible, in particular, there is a conscious exercise the abdomen, waist, back and pelvic muscles, can be avoided due to pregnancy weight gain and center of gravity changes caused by low back pain, and to help relieve pain during labor to promote the smooth natural delivery.

Baby also benefited from

As the fetal and maternal blood, therefore, pregnant women, proper exercise is also conducive to the growth of the fetus.Enhancement of maternal blood circulation, but also increases the supply of oxygen and nutrients to the fetus, promote the development of fetal brain and body. Prospective mothers, when the sun during outdoor activities, as well as beneficial to fetal bone growth and development. Moreover, the mothers are kept in good state of mind, the formation of the children in the future optimistic and cheerful personality have a certain role.

Special Note

Should pay attention to the activity of self-protection, to avoid wrestling, collision abdomen. In late pregnancy, pregnant mothers do not suitable for prolonged bending or squatting movements,So as not to cause pressure abdomen or pelvic congestion. In the latter part of pregnancy to minimize the movement, because at that time weight gain, lower extremity edema are often mild, so the feet susceptible to fatigue, you can do some slow floor exercise.

Recommendation: to learn the correct breathing method

Lying on a mat, knees, knees to move closer, legs separated, slightly more than hip width. With the increase in time to pregnancy, you can delegate one knee in order to a more comfortable cushion.

First lie down to let the body relax,Knees is to enable the diaphragm in a relaxed state, the knee to move closer to reduce the back pressure caused by nest sites. Supine when you can put a cushion behind the neck. Exercise Do not clench up and down teeth, tongue and mouth to keep soft and placed on the bottom. When necessary, covered with blankets to keep the body warm. After 30 weeks of pregnancy, can be used to sit cross-legged posture exercises. Note that practice abdominal breathing, lips a natural close up, with nose breathing.

First of all, a good flat, after a careful observation of his own breathing to see if stable and regular.

Hands gently on the abdomen,Nose breathing and consciously let the air reach the location of the body men side, so that the natural separation of air driven two-handed, careful not to move the arm, but to breathe naturally aroused the hands are separated and carried out 10 times and controlled deep breathing. Do not let the arm, hand or shoulder any tension. Then, his hands moved to the bottom of the breast, as well as the location of the breast below the top of the clavicle, each repeated 10 times deep breath, memorizing the various parts of air through the lungs when the feeling, and then to breathe 10 times the usual manner in order to relax the body, arms placed the body sides, palms facing up.

Next, to conduct a slow and controlled deep breathing, so that the air gradually from the lungs to the bottom of the middle, and finally to the top is full of the entire lung. Breath when the lungs at the top of the first breath of air, then the middle, and finally at the bottom. Repeat 10 times, and then normal breathing patterns to relax.

Pregnant women, sitting and prone position yoga articles

Seated exercises can calm mind, ease tension, reduce fatigue and improve sleep. Can be divided into pre-bending and after bending and waist to reverse the practice.Standing and sitting can be pre-bending exercise umbilical round (yoga theory, one part of the body of energy), control kidneys and adrenal glands, this exercise is conducive to balancing and strengthening the functions of these two organs.

Prone exercises can open the groin and increase spinal flexibility, strengthening the back, arms and legs strength.

Recommendation: supine Twister-style

Suitable for groups: suitable for post-partum recovery.

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