What kind of yoga is suitable for six-month pregnant women?

According to traditional concepts, pregnant women cannot exercise and should focus their main energy on resting. In fact, this is a wrong idea. Appropriate exercise will not only not affect the health of pregnant women, but also promote the development of the fetus and ensure that women have more energy to cope with childbirth. The direction of movement varies in different stages of pregnancy. For example, what kind of yoga is suitable for six-month pregnant women? Let’s take a look at the explanation below.

Cat Stretch Pregnancy Yoga (0-36 Weeks)

Benefits: Enhances spinal flexibility, calms the mind, and relieves back pain during pregnancy.

Get on your hands and knees with your knees shoulder-width apart. When you inhale, bend your waist and raise your head. When you exhale, arch your back, lower your head, and look towards your navel. Repeat 5-6 times. Inhale, straighten your upper body, exhale, sit on your heels, stretch your hands forward, put your forehead on the ground, relax your body, and regulate your breathing.

Note: Tighten your buttocks and thigh muscles to protect your lower back muscles.

Frog pose pregnancy yoga (0-36 weeks)

Benefits: Stretches the hip, pelvic and inner thigh muscles, facilitating childbirth.

Kneel on the ground with your knees, thighs spread as far as possible, legs bent with toes pointing together, buttocks sitting on your feet, support your upper body with your arms, exhale and lie prone, expand your groin, and do not let your buttocks leave your ankles. Inhale, retract your arms and slowly stand up, exhale, straighten your feet and relax.

Heroic Pregnancy Yoga (0-36 weeks)

Benefits: Expands the chest and lungs, promotes deep breathing, and stretches the inner thigh muscles and knee ligaments.

Kneel with your knees together, feet apart and your hips sitting on the mat between your feet, upper body upright, raise your arms and put them together on top of your head (upper arms close to the back of your ears) when you inhale, lower your head when you exhale (try to touch your lower neck to your clavicle), hold a few deep breaths for comfort, inhale and raise your head, exhale and lower your arms to relax.

Note: People with knee diseases or lower limb edema should not practice this exercise; people with high blood pressure should not raise their hands above their heads; when returning to the pose, straighten your legs and shake to relax; if you feel your knees are not flexible enough to bend, put a cushion under your buttocks.

Simple Lotus Sitting

Exercising the pelvic muscles is beneficial for normal childbirth; it relaxes the nerves and relieves the tension caused by pregnancy.

Sit cross-legged and use your hands to push your knees down as far as possible. If it is difficult to complete this movement when you are older, you can lean your back against something and slightly lean back. You can also turn your head to the side occasionally.