Being pregnant period, although accurate mother must protect the embryo very carefully, but cannot the too discrete stop motion. The gestation period suitable exercise is not only helpful in strengthens the accurate mother’s physical quality, controls body’s line, is also helpful under their smooth real estate the baby.
Parent-child yoga from gestation period start
Is occupying the gestation period accurate mothers have the similar worry, usually their body can have the following change, for instance the chest becomes very plentiful, the fat starts in the waist line, the buttocks and the thigh place stores up, often feels the waist as well as the thigh aching with fatigue, but can not but continue for the diet supplements to indulge the appetite. Is pregnant mothers the stature big change, but treats the embryo exceptionally to be also careful, does not dare “to act rashly”. Actually, being pregnant period is not necessary the interrupt or the reduced normal exercise, arranges some movements scientifically both has the advantage to the parent substance and embryo both sides. The movement affable yoga is the good choice, talked in the movement with embryo’s in baby is also the earliest mother and child yoga form.
Benefits Aunt Yu Zhun
The suitable movement may cause accurate mother maintains the good psychology, also as for is not long too fat, simultaneously can promote the blood circulation, the enhancement cardiac muscle shrinkage force, to increase the oxygen the ingestion quantity, promotion metabolism; Using the nerve endocrine system function’s enhancement, may make the digesting fluid secretion to increase, is advantageous to food digestion, the absorption and the use; Can also promote muscle’s coordination, helps to be pregnant mother to adapt the bodily center of gravity shift and body weight increase.
May realize the movement can alleviate the tense feeling, cause the waist and pelvis’s joint is softer, a muscle richer elasticity, specially consciously exercises the abdomen, the waist, the back and pelvis’s muscle, may avoid, because pregnancy weight gain and the center of gravity change the pain in waist and lower extremities which causes, and is helpful in reduces is in labor the time labor pain, the promotion smoothly natural labor.
The baby also profits
Because the embryo and the parent substance shares the same roots, therefore, the pregnant woman movement is also suitably advantageous to embryo’s growth. Parent substance blood circulation enhancement, also increased to embryo’s oxygen and the nutrition supplies, promotes the embryo cerebrum and body’s growth. Accurate mothers when outdoor activity suns, but is also advantageous to embryo’s skeleton growth. Moreover, the mother maintains the good psychology frequently, will form the optimistic open and bright disposition to the child to have certain function in the future.
Special prompt
When activity should pay attention protects oneself, to avoid the wrestling, the collision abdomen. In the pregnancy mid and late stage, is pregnant mother not to be suitable the long time does bends the waist or is squatting the movement, in order to avoid the oppression abdomen or creates the pelvic cavity hyperemia. In pregnancy later period as far as possible few movements, because of this time weight gain, lower limb common mild dropsy, therefore both feet Yi Gan is weary, may make some slow mat tumbling.
Suggested: Studies the correct breath law
Lies supine on the cushion, bows, two knee stems for stem, the both feet separates, is slightly wider than the buttocks. Along with pregnancy time’s increase, may release cushioning in the knee to be in order to more comfortable.
Lies down down lets the whole body relax, bows is first to let the diaphragm be at the relaxation the condition, the knee stem for stem reduces the pressure which creates to the back nest spot. Lies supine when behind the neck may put cushioning. When practice do not close tightly the lower teeth, the tongue maintains puts in the oral cavity base soft. When necessity may cover the wool blanket maintains the body is warm. Pregnancy 30 weeks later, may use the posture practice which the both legs sit alternately. The attention practice abdominal breathing, the bilabial closes up naturally, breathes with the nose.
First, after lying low, observes own breath situation carefully, looked whether steady orderly.
Double handles gently puts in the abdomen, the nose inspiration and lets the air arrive in vivo underneath consciously the position, lets the air current lead two to separate naturally, pays attention do not move the arm, but lets the breath nature cause both hands to separate mutually, carries on 10 times has the control deep breathing. Do not let the arm, the hand or the shoulder has any tense feeling. Then, moves to both hands underneath above the breast as well as the breast the collar bone following position, is respectively redundant 10 times the deep breathing, memorizes silently the air through lung’s each part of time feeling, then, breathes by the ordinary way 10 times relaxes the body, the arm puts in the bodily both sides, the control faces on.
Then carries on slowly one time has the control deep breathing, lets the air gradually from the lung base to middle, finally arrives at the crown to fill the entire lung. When expiration, exhales the lung crown the first air, is middle, finally is the base. Is redundant 10 times, then by ordinary breath way relaxation.
The pregnant woman yoga sits the posture and prone position
Sits the posture practice to be possible the tranquil train of thought that relaxes the tense feeling, the relieve fstigue and improves the sleep. After before may divide into, bends the waist, bends the waist with the waist reverse practice. Before sitting stands, bends the waist may exercise the navel chakra (in yoga theory one of human body energy spots), controls the kidney and the adrenal gland, this practice is advantageous in being balanced and strengthens these two organ’s function.
The prone position practice may open the inguen, increases vertebra’s flexibility, strengthens the back, the arm and the both legs strength.
Suggested: Lies supine wriggles the waist the type
Suits the community: Suits the post-natal restoration.
Exercise function: Under eliminates back’s tense feeling, causes the vertebra to be more nimble, enables the waist line spot to obtain the exercise.
Lies supine, bows the front, two open to the bodily both sides, under the palm faces. The inspiration, then the expiration, right flank two knee reverses the ground, a left face looks at the left hand slowly, the shoulders wants the keep flat in the ground, reverses when the waist do not rotate the chest. The inspiration, and the double knee replies the reference slowly, then reverse to body’s another one side.
Suggested: Butterfly styled
Suits the community: Suits the primary practitioner, is pregnant the initial period, to be pregnant the intermediate stage, to be pregnant later period all may practice.
Exercise function: Stretches the hip department, the pelvis and the thigh inside muscle.
The upper body erectness sits, two foot foot plate relative stem for stem, two heels approach the perineum spot as far as possible, jacks the breastbone and relaxes the shoulder, two knee like butterfly flutter wings equally vertical motion, when downward movement enables two knees to approach the ground as far as possible. If must strengthen the hip department muscle’s stretch, the upper body stretches forward, front dynasty, but does not want the curving vertebra. This is practices the pelvis lifting a very good posture.
Suggested: Bridge-type
Suits the community: Suits the primary practitioner, is pregnant the initial period, to be pregnant the intermediate stage to be possible to practice, is not suitable to be pregnant the later period.
Exercise function: Strengthens spinal column’s strength and the flexibility.
Lies low in the ground, two legs are curving, the heel approaches the buttocks as far as possible, the both feet separates slightly and mutually parallel, under the arm places the bodily both sides to cling the buttocks, the control faces. The lower jaw do not face on, in order to avoid creates the pressure to the cervical vertebra.
Makes a preparation breath first, the inspiration, the expiration, then inspires when tightens the buttocks, lifts the pelvis, and lifts the buttocks upwardly slowly, the spinal column leaves the ground slowly. Each time lifts section of spinal columns, lifts until the buttocks to the highest position.
Middle the entire practice the buttocks and the thigh muscle must tighten, like this may when the vertebra is curving protects underneath back’s muscle not to damage.
Suggested: Baby type
Suits the community: Suits the primary practitioner, is pregnant the initial period, to be pregnant the intermediate stage to be possible to practice, is not suitable to be pregnant the later period. Pregnancy 30 week later cannot practice this posture.
Exercise function: Stretches the hip department and the pelvis spot.
Lies supine, the double knee bends in the front, the double knee maintains curving, recommends the both feet upwardly, the calf and the ground is vertical. Both hands grip two foot flank edge, two leg knees approach the armpit, the coccyx paste the tight ground. Maintains this posture, felt that comfortable is the limit, then the both feet returns the ground, the double knee is curving.
Pregnant woman yoga station posture and kneeling position
Along with abdomen day-by-day sticking out, body’s center of gravity change, the body meets not on own initiative to the anteversion. The yoga can help the pregnant woman stable body’s center of gravity, maintains the body is balanced, corrects the bad posture.
The station posture practice may eliminate intense and the pressure feeling, restores the physical strength, cheers up. The station posture practices professor the science the movement method, can strengthen body’s strength, increases the stability and the equilibrium sense. The station posture practice may cause the back, the pate, the vertebra and the shoulder obtains the exercise, strengthens leg’s strength, causes embryo’s weight which the thigh can withstand grows unceasingly. Practices these postures, but may also improve the circulation and the respiratory system, eliminates the ache, the promotion digestion.
Suggested: Cat extension type
Suits the community: Suits the primary practitioner, is pregnant the initial period, to be pregnant the intermediate stage, to be pregnant later period all may practice.
Exercise function: Increases vertebra’s flexibility, the practice cat extension extension type may also stretch the stretch shoulder muscle.
The four limbs support kneel in the ground, two arms are vertical under two shoulders, the finger opens, two middle fingers mutually parallel, the double knee located at the buttocks underneath, two legs is slightly separated. The left leg lifts upwardly and unbends backward, under the left leg lift-off, the tip of the toe faces, the left buttocks sink, after the body maintains stable, recommends the right arm, maintains the breath is smooth, do not hold the breath, maintains as far as possible this posture felt that comfortable is the limit. Takes back the left leg and the right hand resumes the eupnea, the right leg and the left hand is then redundant practices.
Tips: Makes when the cat extension extension type under the knee must fill up the soft cushion, the attention grasps balanced, do not fall the wound.
Suggested: Single leg anteflexion type
Suits the community: Suits the intermediate practitioner, is pregnant the initial period, to be pregnant the intermediate stage to be possible to practice, is not suitable to be pregnant the later period.
Exercise function: This is a tranquil posture, may stretch the thigh ligament, the spinal column and the hip department muscle, it is also helpful to the improvement digesting system and uninary system’s function.
The both legs unbend forward sit on the cushion, the curving left knee, with places the left leg the perineum spot, the right foot tip of the toe faces on, the right heel stretches. Right flank the left tip of the toe places the thurl position, around the body shakes.
Enters the complete posture practice, the inspiration and places slowly the right hand on the left knee, the left hand holds the left tip of the toe from the bodily rear end. The attention maintains the vertebra do not be curving. If you cannot achieve, do not make an effort to suffice the tip of the toe, felt that in the comfortable situation maintains this posture, and in a disorderly way the deep breathing, then the expiration, slowly relaxes the arm to put in the bodily both sides, the vibration both legs, then trade the leg practice.
Tips: The body shakes forward, pays attention do not extrude the abdomen. All movements were only do everything possible, to play stretch physique’s role to serve the purpose.
Suggested: Right angle type
Suits the community: Suits the primary practitioner, is pregnant the initial period, to be pregnant the intermediate stage, to be pregnant later period all may practice.
Exercise function: This posture can relax the body specially, to is pregnant mother to recommend vigorously. It may cause the internal organs and the embryo obtains the relaxation in the gravity oppression condition, reduces varicosity’s symptom, makes the body to restore the vigor.
Prepares 1-2 pillows on hand beforehand, sits the both legs unbends in the ground, hip department one side depending on wall. The body depends to the rear end, the elbow support body’s strength, the both legs to wall surface revolving, the body lie low finally with the wall surface have the right angle. The both feet unbends upwardly depending on the wall, moves the buttocks and approaches the wall surface as far as possible. Bows, the both feet presses on the wall surface, lifts the buttocks, fills two pillows in below, the pillow and the buttocks must depend on the wall. The both legs unbend upwardly, the arm unbends in the bodily both sides, closes the eye to relax.
Tips: Generally speaking, the pregnant woman is not suitable practices to stand upside down. But this posture only need set upright the leg, therefore not to the pregnant woman present hazards.
Suggested: Crecent moon type
Suits the community: Suits the intermediate practitioner, is pregnant the initial period, to be pregnant the intermediate stage, to be pregnant later period all may practice.
Exercise function: May stretch the buttocks, strengthens spinal column’s flexibility, may also stretch the chest, stimulates the kidney and the adrenal gland.
The double knee kneels stands, inspiration, when expiration the right leg unbends forward. The inspiration recommends the arm forward again, then has raised the hand the top of the head. If has hypertension, only needs both hands to join the palms in greeting places the front. When expiration, curving right knee Cheng Gongbu, the left buttocks sink, the body stretches upwardly, unbends the elbow, but the shoulder must relax. If you do not have the cervical vertebra disease, may lift gently, the eye looks up at both hands; If your back is quite nimble, the body may depend backward slightly.
Tips: If has the cervical vertebra disease, when practice do not lower the head. If has hypertension, the hand do not lift the top of the head.
Suggested: Squats the type
Suits the community: Suits the primary practitioner, is pregnant the initial period, to be pregnant the intermediate stage, to be pregnant later period all may practice.
Exercise function: Extends the hip department and the thigh ligament, massages the visceral organ, gentle mood. The change posture may also stretch the shoulder muscle.
The both feet parallel stands separately straight, outside the toe changes slightly, if the hip department is not specially nimble, may to extend slightly the both feet separation compared to the buttocks. Under the inspiration, the arm lifts forward to shoulder’s altitude, the control faces. The expiration, under the curving double knee squats, the buttocks are close to the ground as far as possible, the double knee is as far as possible separated. If the heel lifts, may release the log, the book or the telephone directory in the heel. The inspiration, the contraction stock four muscles, then drive the body using thigh’s strength to stand.
Tips: Next squats the time spinal column must be stiff, is well-grounded with the entire sole. Prevents the center of gravity to grasp not well, the body is backward supine.
