Pregnant women often do yoga exercises Precautions for pregnant women yoga

Doing some exercise during pregnancy has many benefits for childbirth and the growth and development of the baby. So how should pregnant women exercise? What are the common movements of pregnant women's yoga? What are the precautions for pregnant women's yoga? Let's take a look~

How to exercise during pregnancy

1. Be sure to do warm-up exercises

Due to hormonal changes, expectant mothers' muscles and joints will become looser. If they do not do warm-up exercises properly, it is easy to cause muscle and joint strain during exercise.

Therefore, you must warm up before exercising to avoid cramps.

2. Wear sports-specific clothing

Sportswear often has the function of absorbing sweat and dissipating heat, which can avoid the discomfort caused to the skin by non-absorbent materials. Elastic sportswear is also conducive to body movement and stretching.

3. Exercise intensity should be appropriate

During exercise, the heart rate needs to be within 140 beats per minute. If it exceeds this range, the expectant mother's blood flow will be higher and the blood vessels may not be able to bear the load.

Pregnant women often do yoga movements

1. "Squat" type movements to train the pelvic floor muscles of pregnant women. You can open your legs to the same width as your shoulders or slightly wider, with your toes pointing outward (this makes it easier to squat), and then slowly squat down. Another movement is: open your legs wider and squat down completely. Then support your hands on the inside of your knees, put your hands together in front of your chest, and push your arms outward with force. However, if your abdomen is too heavy after 36 weeks, or if the fetal position is still incorrect after 32 weeks, or if you have hemorrhoids, you should not do the full squat. You can sit on a mat or yoga brick to practice.

2. Practice contracting your vagina more often and imagine the feeling of holding back urine (but don’t really hold it back). This can prevent postpartum urinary incontinence and alleviate perineal lacerations during delivery.

3. Pelvic tilting exercise. The simplest way is to stand with your whole body flat against the wall and try to turn your tailbone forward, that is, try to slowly flatten your lower back, which was originally suspended in the air, against the wall. This can relieve lower back pain in pregnant women.

4. Do standing movements against a wall. Especially for movements like one-legged balancing, you can support yourself with one hand or one foot on the wall.

5. Breathing exercises that expand the chest cavity are the best. Bellows breathing (fast and rapid exhalation) is not suitable. Left and right nostril breathing is very good, which can purify the nervous system and help focus the mind for meditation. Purifying breathing, deep inhalation from the nose and deep exhalation from the mouth, can relieve physical and mental fatigue and stress. This breathing method is also very good and can be used during labor pains.

6. To avoid cramps in the middle of the night, you can do calf stretching exercises before going to bed and supplement calcium more often.

Precautions for Yoga during Pregnancy

1. Consult a doctor before exercising to find out which exercise is suitable for you.

2. Wear loose clothing when exercising. If you go swimming, you should wear a swimsuit designed specifically for pregnant women.

3. Drink enough water before and during exercise, and take more breaks during exercise.

4. Do not be active in an environment that is too hot or too humid. ;

5. Be sure to warm up and relax before and after exercise, paying special attention to the ligament areas.

6. After more than 4 months of pregnancy, you should avoid exercises in the supine position because the weight of the fetus will affect the blood circulation of the pregnant woman.

7. There are some tips on how to stand up from lying on your back during exercise: you should lie on your side first, then use the elbow of one hand and the other hand to support your body, slowly turn into a sitting position and then stand up.

8. Pay attention to measuring your pulse during exercise. The intensity of exercise for pregnant women should be controlled within 150 beats per minute.

9. Do not engage in overly strenuous exercise. Pregnant women should always be able to speak normally during exercise. If the pregnant woman has difficulty breathing, the fetus may suffer from hypoxia.

When is the best time for pregnant women to exercise?

Some experts believe that the most suitable time for pregnant women to exercise is from the fourth month to the seventh month after pregnancy. At this time, exercise can help pregnant women to give birth naturally. It can also improve blood circulation in the mother's body, increase the nutrition of muscle tissue, and make the muscles reserve greater strength. Therefore, it is recommended that pregnant women exercise their abdominal muscles more. Strong abdominal muscles can prevent malposition of the fetus and dystocia caused by loose abdominal wall. Strong abdominal muscles, back muscles and pelvic muscles also help natural childbirth. Exercise can also prevent calcium deficiency in the mother.

Because the baby needs to absorb a lot of calcium from the mother during its growth, it is important to take calcium supplements during pregnancy, otherwise the mother will be prone to symptoms such as loose teeth and osteomalacia. This is because adults have passed the growth period, so once calcium is deficient, it cannot be compensated. In addition to intentional calcium supplements, exercise can avoid the above situation. It can also relieve fatigue during pregnancy. It allows women to quickly adapt to pregnancy reactions. It can also increase appetite and nutrition. Moderate exercise during pregnancy can increase appetite, provide rich nutrition for the baby in the belly, and accumulate sufficient physical strength for a smooth delivery. And moderate exercise can also help to quickly recover your figure after delivery.