From the time when the pregnancy test stick was positive, most pregnant mothers began to be extra cautious in their daily life, especially not daring to exercise, for fear that an accident might lead to a fetus abortion.
In fact, proper exercise of pregnant mothers can not only reduce the probability of adverse pregnancy events, but also help pregnant mothers feel happy. There are many exercises suitable for pregnant mothers, including walking, low-intensity aerobics, swimming, yoga, etc. Today, I will mainly share with you the knowledge of yoga during pregnancy.
What are the benefits of yoga during pregnancy?
For pregnant mothers, yoga is a more convenient exercise, because it has neither venue requirements nor supplementary equipment, and most of the movements can be completed with a yoga mat. Proper yoga during pregnancy has the following benefits for pregnant mothers:
1. Reduce edema. In the middle and late stages of pregnancy, pregnant mothers are prone to edema of both lower limbs, and yoga can improve blood circulation and promote metabolism, thereby preventing or alleviating the edema of pregnant mothers;
2. Reduce the pressure on the joints of the lower body. Yoga stretching exercises can enhance the strength of pelvic muscles, abdominal muscles and ligaments, and help reduce joint pressure in the lower body;
3. Relax emotions. Yoga stretching can not only relieve tension and pain of muscles, but also relieve subconscious anxiety and release mental pressure, which is also beneficial to the growth and development of fetal babies;
4. Reduce the rate of perineal lateral cutting. Yoga during pregnancy can not only exercise the strong basin muscles, but also increase the flexibility and elasticity of the perineal muscle tissue, so that the fetus can deliver smoothly and reduce the rate of perineal lateral resection [1].
5 Helps delivery smoothly. Every movement of yoga emphasizes the cooperation of abdominal breathing, which can help pregnant mothers to shift their attention to the control of breathing during childbirth, so as to relieve the pain of contractions, nerve excitement and breathing during childbirth Superficial promotion, etc., under the combined effect of the above-mentioned multiple factors, it helps to shorten the labor process and promote vaginal delivery [3].
Although yoga has many benefits for pregnant mothers, because many mothers in China do not understand yoga,Worried that stretching will induce miscarriage, pregnant mothers who are willing to try yoga are rare. Regarding the safety of yoga, the American Obstetrics and Gynecology Association clearly stated that whether it is low-energy yoga or high-energy aerobic exercise, it is safe for pregnant women and fetuses without contraindications [2], therefore, pregnant mothers You can try some yoga exercises on the basis of interest and no contraindications.
What yoga moves can you refer to?
Different yoga poses are suitable for different pregnancy periods, but they are roughly as follows:
(1) Sitting and meditation Cross your feet, pull out your hip muscles and try to sit on the yoga mat as far as possible, tuck your abdomen and chest up, tuck your lower jaw slightly inward, put your thumbs and index fingers together and place your palms up on your knees, relax your shoulders and elbows, and close them. Eyes, concentrate, practice abdominal breathing for 5 to 10 rounds.
(2) Dynamic tilt bridge type. Lie on your back with your palms facing down on your sides, your legs are bent, your heels are about 10 cm away from your hips, gluteal muscles tighten inwards and downwards, naturally raise your hips until your body forms a diagonal line from shoulder to knee. Breathe normally, lift the gluteal muscles in, maintain a stable posture, slowly lower the spine, rest for 1 minute, and repeat.
(3) Cat stretch style. Straighten your arms, press the palms of your hands down, touch the back of your feet, naturally straighten your toes backwards and kneel on the yoga mat, spine gently dent your hips, raise your hips slightly, inhale slowly while lifting your chest and hips, your hands Press down hard, keep your elbows straight, look straight ahead or look up slightly; exhale slowly, arch your entire back, head drooping, and tuck your buttocks in. Alternate the movement of one concave and one arch on the back, breathing steadily and smoothly, repeating 5 to 12 times, slowly retracting both hands, and relaxing in Dabai style.
(4) Levitation is legal. Meditate in any yoga posture, breathe normally, close your eyes, and relax. When inhaling, contract the anus's sphincter and keep it suspended for 5 s (like holding a stool), and exhale to relax the contracted anus and rest for 3 s.Alternate two actions 3 to 5 times.
(5) Pedal type. Lie down on your back and bend your waist to the ground, bend your knees so that the soles of your feet are flat on the ground, put your arms and palms down on your side, slightly retract your chin, press down on your waist and at the same time bend your knees to your chest, stretch your feet, and slowly move your legs forward If riding a bicycle, step on a small circle and gradually increase, repeat 20-40 times and then stop, retract the knee to the chest, continue in the opposite direction, start slowly, gradually speed up, repeat 20-40 times. Note that pregnant mothers in the third trimester should not lie down for too long.
(6) Baby style. Kneeling on the yoga mat in a sitting position of King Kong, with your feet and thumbs stacked together, gently place your hands on your thighs, open your shoulders, and press down slightly. When you exhale, move your hands to your sides, and your upper body starts from the tail vertebra. Gradually relax and fall forward until the abdomen is close to the thighs (you can separate the legs to give enough space for the stomach), the chest is on the knees, and the forehead is resting on the folded hands or pillows. Breathe.
(7) Mountain style. Stand with your feet close together, stretch all your toes, stretch your knees straight, press backwards, stretch your spine upwards, relax your shoulders, straighten your neck, and look forward. Try to stretch your arms upwards, clasp your hands together, and pull your body apart. Keep it for 1 to 2 minutes.
People who are not suitable for yoga
The common yoga asanas introduced above, interested pregnant mothers can practice under the guidance of professionals. It should be emphasized that the following picture lists this type of pregnant mother who is not suitable for yoga and other exercises:
In addition, pregnant mothers experience any discomfort during yoga practice, including: vaginal bleeding, dizziness, headache , Chest pain, muscle weakness, breathing difficulties, etc. should be stopped immediately.
Sister Ma, as a yoga enthusiast and practitioner,There is also a warm reminder. It is recommended that pregnant mothers go to professional yoga venues, practice with friends who love yoga under the guidance of yoga instructors, and in addition to yoga asanas, they should also assist with breathing, meditation, mindfulness and other exercises. , This can improve the safety of yoga and the effect of exercise, and it will also be helpful during childbirth and postpartum recovery! Finally, I will share with you a daily picture of Sister Ma’s usual yoga exercises.
References:
[1] Zhou Ru, Xia Shanmin. Study on the influence of yoga exercises during pregnancy and childbirth on the rate of pregnancy and childbirth. 31(08):995-997.
[2] Artal R, O′ Toole M. Guidelines of the American College of Obstetricians and Gynecologists for exercise during pregnancy and the postpartum period[J]. Br J Sports Med, 2003, 37(1): 6-12.
[3] Wei Xin. The influence of yoga exercise guidance during pregnancy on the outcome of delivery of primipara[J]. Nursing Practice and Research, 2019, 16(15): 100- 102.
[4] Han Luyang, Chen Danqing. Research progress of exercise during pregnancy[J]. International Journal of Obstetrics and Gynecology, 2016,43(05):556-560.
.
