How to do yoga for pregnant women

For pregnant women, keeping the fetus safe is of utmost importance. There are many ways to do it, such as strengthening diet, maintaining a happy mood, developing good living habits, etc. Among them, doing yoga for keeping the fetus safe is also a very good method. It can improve the level of immunity and promote blood circulation in the pelvic area, which is good for the health of the fetus and the health of the pregnant woman. You can do yoga exercises for keeping the fetus safe appropriately.

1. Stand with your feet about 80 cm apart, raise your arms sideways, inhale, exhale, and slowly bend your upper body to the left. When you bend to the limit, hold your calf or heel with your left hand, and stretch your right arm as far as possible upwards. Try to keep your arms in a straight line, and keep your eyes on the fingertips of your right hand. Hold for 10 seconds, breathe naturally, slowly return to the original position, then switch to the other side and do it again.

Function: Helps to strengthen the flexibility of waist muscles, back muscles, and external oblique muscles.

2. Sit on the ground, open your legs as far as possible and straighten them to the sides, push your knees down and your toes up to keep your spine straight, expand your ribs, stretch your diaphragm upward, place your hands on the ground, take a deep breath and exhale, bend your body forward and downward to the limit, look down, keep your waist and back sunken, breathe normally for 30-60 seconds, return to the starting position, and relax your legs. Repeat 2-3 times.

Effect: This pose stretches the leg ligaments, promotes blood circulation in the pelvic area, relieves sciatica, and is very beneficial for women.

3. Stand with your feet together, adjust your breathing, bend your right leg, grab your right ankle with your right hand, and try to keep your right foot close to the inside of your left thigh. After standing firmly, put your hands together in front of your chest and inhale. If you are unsteady on your feet, you can also place your right foot on the inside of your left calf or knee.

Function: It can help expand the chest, promote deep breathing, increase lung capacity, and enhance leg strength and sense of balance.

4. Lie on your back, bend your legs, lift your hips, stretch your legs upward, support your torso with your hands and push it upward, tuck your chin towards your clavicle, put the back of your head, shoulders and upper arms on the ground, stretch your legs upward as much as possible, hold for 2 minutes. If you can't do it, try putting your feet on the wall.

Effect: This posture acts on the thyroid and parathyroid glands near the neck. The change in gravity allows the internal organs to move freely, improves insomnia, constipation, neurasthenia, emotional instability, relieves fatigue in the lower limbs, relaxes the waist, and can also improve uterine ectopic conditions and restore vitality to the body.

5. Stand with your feet together, stretch all your toes, straighten your knees, push back, stretch your spine upward, lower your shoulders, straighten your neck, look forward, stretch your arms as far as possible, clasp your hands together, and stretch your body. Hold for 1 or 2 minutes.

Function: Find the balance point between the toes and heels and the center line of the body to evenly distribute force on the body, improve posture and enhance vitality. It can also adjust spinal discomfort, lift the hips, broaden the chest, and relax the shoulders. It is a good posture to improve fatigue. Keep practicing during pregnancy, and the discomfort in the waist and heels after delivery will be greatly relieved.