Simple yoga moves for pregnant women on bed

A pregnant woman's belly will begin to bulge slowly as the baby gradually develops. As the belly becomes bigger and bigger, it becomes more and more inconvenient for the pregnant woman to carry out her daily activities. However, many pregnant women who love yoga would also like to try yoga during pregnancy. A too big belly will affect their yoga movements. In fact, pregnant women can also do some simple yoga movements in bed. Let’s learn some simple yoga moves for pregnant women in bed.

Efficacy Description: After pregnancy, as the abdomen bulges, fat begins to accumulate in the buttocks and thighs, putting a great burden on the hips and making them no longer flexible. Through hip-opening and stretching exercises, you can effectively stretch the hip joints, leg muscles and ligament tissues, fully relax the groin, enhance blood circulation in the pelvic area, and at the same time extend the spine. Keep practicing to prepare yourself to be able to open your legs easily during labor.

Methods/Steps

1. Sit in a simple posture, place your hands lightly on your knees in the wisdom mudra, and adjust your breathing.

2. Open your legs to the sides to an angle that suits you, with your feet facing upwards, and stretch your legs as much as possible to extend your spine.

3. Place your hands on the ground in front of your body, try to move your center of gravity forward, open your hips, stretch your legs, and breathe naturally and evenly with your abdomen for about 10 seconds (the degree of forward leaning should be moderate depending on your gestational age. You will feel some soreness at the beginning, but it will be very easy once you become proficient in it).

4. Slowly return your center of gravity to the right position, stretch your arms flat on both sides, palms facing down, back straight, and chest expanded.

5. Hook one toe back, try to touch and grab the toe with your hand, lift the other arm up vertically to the ground, and look into the distance in the direction of your fingertips for about 10 seconds (if it is difficult to reach the foot, hold the knee with your hand, the effect is equally significant).

6. Return to your normal position with your arms extended.

7. Perform reverse exercises.

8. Return your body to the straight position, bend one leg and bring it back, and adjust your breathing for a while.

9. Slowly turn sideways, bend your back leg slightly, and straighten your hips. Lift your chest, look straight ahead, support your body with your hands on both sides, and feel the strengthening and stretching of the base of your thighs (if the following single-arm raise pose makes you feel uncomfortable, then just do this. Try to tilt your head back and straighten your back as much as possible. Inhale, retract your head, relax, and straighten your body. After practicing in the reverse direction, relax and finish).

10. Grab your feet with one hand, and raise the other arm up close to your ear, changing into peacock fingers (relax your hips, focus on your fingertips, and feel your body light and upward).

11. Try to straighten your hind legs and lift your body up and straight (this can only be done if your body is flexible enough).

12. Slowly withdraw your feet, place the soles of your feet together, gently massage the soles of your feet and toes, and adjust your breathing.

13-16. Perform the reverse side turn exercise.

17. After retracting, massage the soles and toes of your feet again, relax completely, and end the exercise.

Precautions

The floor hip stretch combination can also be practiced in bed. The soft and comfortable position will make your pregnant body feel more relaxed. There are 17 positions in total in both the forward and reverse directions, which can be selected separately according to each pregnant mother's own gestational age and flexibility. Among them, one set of 1, 2, 3, 12 is suitable for pregnant mothers who are just starting to try prenatal yoga; one set of 1, 2, 3, 4, 5, 6, 7, 12 is suitable for pregnant mothers who are in good physical condition in the middle to late pregnancy; the full set is suitable for pregnant mothers who have practiced yoga and are very confident in the middle to late pregnancy.