Yoga during pregnancy can be a strong leg muscles

Frog type:

Benefits: flexible hip joints and the spine.

Practices: kneel down, body leaning forward, fingers open, put in front of the ground. Knee legs greatly separated from the relative toes. To keep the spine upright, natural breathing. Inhale, exhale the body to the right swing, hip remain on the ground. Maintain the 3-5 breathing, inhale, exhale to the left swing. Repeat several times.

Tip:

* Always keep the shoulders relaxed, and the process of moving as much as possible, but also to keep shoulders parallel to the ground.

* The entire spine, from the coccyx to the neck and head should remain straight, not arched, Ta Yao, etc..

Head to knee-type:

Benefits: to make during pregnancy are under too much pressure on the back stretch and ease.

Practice: straight legs sit on the mat, bending his right leg, left leg root paste soles of the feet. Breathing, stretching arms, breath down, his hands touch the left toe. Gaze in front. Maintain the three breathing. Breath, inhale got up and restore. Right leg straight and rest, and anti-side duplication.

Tip:

* If it feels difficult to stretch, you can use tape to bypass the soles of the feet, Shouzhua belt stretch.

* Bending the legs if they feel nervous,Can also be lowered to the knee or any comfortable position.

Stand-body exercises

Stations, is a relative of some other-bodied slightly intense in the entire exercise, there must be conscious to keep the spine upright, so as to avoid the baby's weight caused by the natural Tayao to lumbar injury.

Like the sun salute formula:

Benefits: a strong leg muscles; amendments to the pelvis position; prevention of knee injuries; activated every inch of the body's muscles and joints, are doing very well in any other warm-up before exercise. 3-5 times each action to keep breathing.

Practices:

Standing, feet separated shoulder width, knees slightly curved. Clap hands, chest, arm parallel to the ground.

Inspiratory,Hands, raised his head, imagine yourself to absorb the sun and the universe brought about by energy and nourishment. Restore breath.

Legs spread apart and about 1 m, with both hands palms open, flat on the thigh.

Inhale, exhale fold from the hip down the body, will arrive in the thigh on the elbow, their palms together. Note that you have arrived in the legs and elbow each other through, forming a stable focus.

Inhale, exhale slowly, their hands touch the ground and move to a suitable position. Five-finger pressure to push open the ground. To keep the legs bent, toes tread ground. Feel,The hip is like an extension of the ceiling of the.

Inhale, exhale knees. Lift the buttocks, the back and parallel to the ground, slightly curved knee.

Inhale, exhale kneel down, rest a moment, got up and restore.

Tip:

Do not lock knees, keeping the knee relaxed and flexible.

* Feel the thigh muscles and calf muscle strength.

* Imagine the foot rectangular,Make uniform rectangular four-point force.

* Maintain the integrity of the spine, the coccyx inward charge you in order to prevent stepping waist.

* All times maintain the shoulder, neck relaxed.