Must -know small common sense of practicing pregnant yoga

Guide: Moms who have never practiced experiences are inevitable for the first time that they will be busy, let alone a pregnant woman with a big belly. Start practicing yoga.

Practicing pregnant women yoga gradually becomes a fashion term for the pregnant women’s world. If you want to be a healthy, beautiful yoga mother, some yoga skills, breathing methods must also be known. The following will guide you how to practice pregnant women Yoga.

Point1. Object

1. Mom who has experience experience before pregnancy

If you have pregnant women who practice yoga habits before pregnancy, 2 to 1 after pregnancy The month is best to pause to replace it with a relaxed walk. After determining the stability of the pregnancy state, the yoga movements that have been studied in the past are determined by the physical condition of the pregnant woman at that time, and the yoga teacher understands. Teacher Lin Shuping said that such exercises can last until 1 week before giving birth.

2. Mom who has never practiced experience

The first practice of ordinary people will inevitably be busy, let alone a pregnant woman with a big belly, so Teacher Lin Shuping believes that the prospective mother who has never studied yoga has never studied yoga. It is best to start practicing yoga after 14 weeks of pregnancy and everything stable. Especially the prospective mother who is pregnant with the first child, because she doesn’t know much about her pregnancy, so don’t practice it rashly to avoid danger.

Introduction: Moms who have never practiced experiences are inevitable for the first time to practice, let alone a pregnant woman with a big belly, so Teacher Lin Shuping believes that the prospective mother who has never studied yoga is better to be pregnant 14 After everything is stable, start to practice yoga.

Small reminder auxiliary tools to help big

For a pregnant mummy with a belly and strange to all parts of your body, there is a danger of any exercise. Essence Teacher Lin Shuping believes that when designing actions, he needs to add some auxiliary tools, like a trolley that can help to help pregnant women hold the center of gravity of the body before doing stretching. You can also use a chair as auxiliary, but it is best to sit on it, so as not to focus. Mastech uses auxiliary tools, pregnant women are more wrong.

Point2. Action

1. Pelvic stretching helps to produce

Due to the busy work of modern people, there are very few exercise time, so many women lack the abdomen and thighs correctly and force. Knowledge, less knowing how to train muscles near the pelvis. However, for women, these parts play a very important role during production. Therefore, practicing yoga can strengthen the power of the lower body and make the production process smoother. During pregnancy, the pelvis of expectant mothers will bear a large weight and pressure. Teacher Lin Shuping suggested that pregnancyMommy can start practicing from simple actions, such as the stretching movements of the pelvis and the action of training thighs. This type of movement can help choose the prospective mothers who are naturally produced, and know how to correct force during production.

2. It is advisable to lie down and sit in the sitting posture

There are many actions in yoga. For pregnant women, it is necessary to choose suitable movements from it to do not cause exercise damage. Usually pregnant women should take the action of lying or sitting, Teacher Lin Shuping said that some yoga movements seem difficult, and it seems difficult to do. In fact, most of them are caused by psychological factors. To assist pregnant women, do it as much as possible, and you don’t need to force yourself to do it completely. After all, pregnant women have to worry about a lot, and the psychological pressure is relatively heavy. If it is another burden to practice yoga, it will lose the meaning of practice.

Introduction: Moms who have never practiced experiences are inevitable for the first time to practice, let alone a pregnant woman with a big belly, so Teacher Lin Shuping believes that the prospective mother who has never studied yoga is better to be pregnant 14 After everything is stable, start to practice yoga.

Point3. Type

1. 100 % hot yoga is not suitable

The popular hot yoga in the workshop is in a closed space with a temperature of 39-41 ° C in the indoor temperature as high as 39-41 ° C The exercise of the exercise is easy to produce a sense of hypoxia and makes people feel very uncomfortable. Teacher Lin Shuping believes that it is already tired to confront this environment alone. If you add exercise, even general beginners are not suitable, let alone pregnant women, so hot yoga is definitely not suitable for pregnant moms.

2. Platis must choose appropriate actions

Piratis is required to strengthen the muscle group in the core part. When pregnant women are in the early stages of pregnancy, Piratis is practiced when the situation is unstable, which is likely to cause danger due to improper force. Teacher Lin Shuping said that even after in the late pregnancy, after the situation is relatively stable, professional teachers must ask professional teachers to choose suitable actions, and then practice, so that they will not cause harm to the body.

Point4. Benefits

1. Cultivate pain to endure the pelvic cavity when producing. When the pelvic cavity is large, it will involve the pain of the surrounding muscles Most of the pregnant women will not be able to bear it, so it is easy to be led by pain during production, and it is impossible to calm down her heart. However, if the expectant mummy has practiced yoga before giving birth, because the muscle stretching action will bring soreness during the exercise, in the production, there is a certain degree of patience in pain, and it is better to accept the production process brought by the production process. The pain comes will not be panicked because of pain, and you can also face production bravely.

Introduction: Moms who have never practiced experiences are inevitable for the first time to practice, let alone a big bellyZiqi’s pregnant woman, so Teacher Lin Shuping believes that the expectant mothers who have not studied yoga, it is best to start practicing yoga after all stability is stable at 14 weeks of pregnancy.

2. Know the correct force

According to the personal experience of Teacher Lin Shuping, the pain in production is really beyond the scope of ordinary people to endure, but because of the long -term practice yoga The force is greatly improved, so in the face of production pain, it can be accepted calmly and will not be out of control. When the medical staff told the mother where to do hardship and how to breathe, they can really feel whether their parts are working hard, and they also have a full understanding of their bodies. Do you really use the right power?

Point5. Environment

1. Good ventilation and soft light

The environment of pregnant women practice yoga must be well ventilated, and room temperature is maintained at 20 ° C to 23 ° C. When the light is lying down, you don’t feel the lighting of the light. On the whole, it is the best atmosphere to create a soft atmosphere. If it is a hot summer and air -conditioning in the room, pay attention to the air circulation to keep the breathing smooth. Do not suddenly increase the number of people in the room, reduce oxygen, and cause pregnant women to breathe uncomfortable.

2. Parks and outdoor better pregnant mummy can be accompanied by the family with the cushion used to practice under the shade of the park or outdoor, sitting on the grass to practice. Practicing in the environment of plenty of oxygen, accompanied by the barking of the insects and birds in nature, can help relax in the mood and deeply plant the feeling of comfort. Even if you can’t practice after returning home, you can maintain this comfortable and pleasant feeling. Make your mood calm.

Introduction: Moms who have never practiced experiences are inevitable for the first time to practice, let alone a pregnant woman with a big belly, so Teacher Lin Shuping believes that the prospective mother who has never studied yoga is better to be pregnant 14 After everything is stable, start to practice yoga.

3. The group practice is strong. If the economic permission is permitted, you can also choose a yoga classroom specially taught for pregnant women. Teacher Lin Shuping believes that the group is practicing at home alone at home, and the effect is better, because seeing so many people, like themselves, will strengthen their determination to continue. In addition, you can also communicate with each other and find spiritual support. It will not practice like at home just to practice, and lacks continuous motivation.

Point6.

1. Comfortable clothing, soft music

Do not wear clothes with zipper or buttons.

Music can choose light music with insects and waves or waves, creating an environment in nature and helping to calm the mood. Teacher Lin Shuping does not recommend listening to the fast pace when practicing yogaMusic, because it is necessary to cooperate with breathing because of practicing yoga, gently music allows pregnant women to focus on themselves, and the fast -paced music affects the frequency of breathing.

2. Anti -slip pad care safety

Although it is not necessary to buy a yoga mat, do not just get a towel as a cushion, because the weight of the belly may make the pregnant mother’s center of gravity not center not Step and slide. As long as you choose a cushion that can be slipped, you don’t have to worry about standing up and slipping. Teacher Lin Shuping also reminded pregnant moms that if the house is a tile floor, you must remember to put on the cushion when you practice, because the tiles are very cold, and it is not good for pregnant women who need to pay attention to warmth. If it is a wooden floor, it is necessary to wear a cushion to avoid improper force caused by knee injury.

Introduction: Moms who have never practiced experiences are inevitable for the first time to practice, let alone a pregnant woman with a big belly, so Teacher Lin Shuping believes that the prospective mother who has never studied yoga is better to be pregnant 14 After everything is stable, start to practice yoga.

Intimate reminder

* Before exercise

1. Practice 2 hours after meals.

2. You can drink an appropriate amount of water, so don’t let yourself feel too bloating.

3. Go to the toilet first, so as not to be uncomfortable because of the squeezing during practice.

* During the practice

1. If sweat and wet clothes during the practice process, quickly replace it to avoid cold.

2. Do not do high difficult movements, take personal and fetal safety as the first consideration.

3. Use breathing to calculate the number of exercises for each action, deeply suck and vomit into one time. If you do n’t have enough physical strength, you can start from 3 times of breath and slowly increase to 5-10 times. This can allow the body to obtain oxygen and avoid watching the clock while doing the clock without concentration.

4. Use abdominal breathing method (drum belly when inhaling, shrink the stomach when exhaling), you can train the abdomen muscles. When the stomach of a pregnant woman becomes larger, the uterus will compress the stomach and cause poor peristalsis. The abdominal respiratory can help the gastrointestinal motility, and then with the diet of multi -fruits and vegetables to reduce the chance of constipation.

Introduction: Moms who have never practiced experiences are inevitable for the first time to practice, let alone a pregnant woman with a big belly, so Teacher Lin Shuping believes that the prospective mother who has never studied yoga is better to be pregnant 14 After everything is stable, start to practice yoga.

After the practice

Finally, do not forget to do “big rest”, that is, lying on the body, relax the whole body muscles, fully suck, vomit, adjust your breathing, and use it to adjust your breath. By the use of your breath, use it. The process of resting, enjoy the joy of practicing yoga. If it is in the later period, the stomach becomes very large, and it will be uncomfortable to lie down.You can also lie sideways.

The movement of the early, middle and back of pregnancy is ingenious

* Start stretching from unilateral and local in the early stage, and then progressing to both legs. The initial stomach is not large.Unstable, so you can add some front bending movements.* Some lying movements can be done in the middle to stretch the back.This kind of movement is not too laborious, but it can completely stretch the muscles. When the stomach is larger and the waist will be sore, you can do some cat -style stretching (like a cat’s arched back)pain.

* At this time, the stomach has become larger at this time. You can do some kneeling movements. Not only will you not compress your stomach, but you can also practice your legs on the side.Essence

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