Can pregnant women do yoga?

Yoga is an exercise for regulating the body and mind. It originated in India and was later introduced to China. Until now, more and more women have joined the ranks of yoga fitness. Because its movements are relatively slow, it can help relax and recuperate. So is yoga suitable for pregnant women? The following is the relevant content found by the editor.

"Squatting" type movements are used to train the lower pelvic muscles of pregnant women. You can open your legs to shoulder width or slightly wider, with your toes pointing outward (this will make squatting easier), and then slowly half-squat. Another move is: open your feet 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 outwards. However, if the abdomen is too heavy after 36 weeks, or the fetus is still in an abnormal position after 32 weeks, or if you have hemorrhoids, you should not do the full squat. You can sit on a mat or yoga bricks to do the exercise.

Practice contracting your vagina more often, and imagine the feeling of holding back your urine (but don’t really hold it back). This can prevent postpartum urinary incontinence and alleviate perineal lacerations during delivery. Pelvic tilt maneuvers. The easiest way is to stand with your body flat against the wall and try to rotate 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~Stand against the wall. Especially for movements like one-leg balancing, you can support yourself on the wall with one hand or one foot.

The best breathing techniques are those that expand the chest cavity. Bellows breathing (rapid and rapid exhalation) is not advisable. The left and right nostril breathing method is very good. It can purify the nervous system and help focus the mind for meditation. The purifying breathing method, inhaling deeply through the nose and exhaling deeply through the mouth, can relieve physical and mental fatigue and stress. This breathing method is also very good and can be used during labor pains. To avoid cramps in the middle of the night, you can do calf stretching exercises before going to bed and supplement calcium more often.

In general, pregnant women can practice yoga. In addition to practicing yoga to relax themselves, they can also listen to prenatal education music more often, which will also help the growth and development of the baby in the belly. They can also go outdoors and breathe more fresh air to help please their body and mind.