30 Pregnancy Yoga Movements
Pregnancy preparation is a special period, and it is very important for couples to be ready for the arrival of new life. During the pregnancy preparation stage, a woman\’s physical health and mental state are crucial. Yoga, as an ancient physical and mental practice, can help women stay healthy and relaxed while preparing for pregnancy. Below we introduce 30 yoga movements to prepare for pregnancy, we hope they will be helpful to you.
1. Uterine conditioning pose: Kneel on the ground, sit your buttocks on your heels, spread your legs, lean your upper body forward, and hold for a few breaths.
2. Supine arm stretch: Lie on your back, bend your legs, and stretch your hands Go straight up and hold for a few breaths.
3. Cat pose: Kneel down on your hands and knees, then bend your back upwards, head down, and hold for a few breathe.
4. Downward dog pose: Place your hands and feet on the ground, lift your buttocks upward, form an inverted \”V\” with your body, and hold for a few breaths.
5. Lunge Pose: Stand, take a big step forward with your left leg, bend your right leg, maintain balance, and change legs after holding for a few breaths.
6. Butterfly pose: Sit on the ground, bend your legs, put your feet together, hold your feet with both hands, gently bend your upper body, and hold for a few breaths.
7. Supine leg stretch: Lie on your back, stretch one leg straight up, and put the other leg straight on the ground. Hold for a few breaths and then switch legs.
8. Side lying position: Lie on your side, bend your upper legs, lower legs Straighten, hold for a few breaths and then switch sides.
9. High stretch pose: kneeling On the ground, raise your hands, then lean back and hold for a few breaths.
10. Supine Butterfly Pose: Lie on your back, place your feet together in front of you, place your hands on your sides, and hold for a few breaths.
11. Supine Lunge: Lie on your back, bend one leg, place your foot on the outside of the opposite thigh, hold for a few breaths and then switch legs.
12. Prone Lunge: Lie on your stomach, bend one leg, place your foot on the outside of the opposite thigh, hold for a few breaths and then switch legs.
13. Prone leg extension: Lie on your stomach and lift one leg up Stand up, hold for a few breaths and then switch legs.
14. Supine Leg Stretch Pose : Lie on your back, stretch your legs straight upward, and hold for a few breaths.
15. Standing Arm Raise : Stand, raise your hands upward, straighten your body, and hold for several breaths.
16. Supine waist stretch: Lie on your back, bend your legs, hold your knees with your hands, gently stretch upward, and hold for a few breathe.
17. Seated Forward Bend: Sit on the ground, legs straight forward , bend your upper body forward and hold for a few breaths.
18. Wall-sitting leg stretch: Sit against the wall, straighten your legs against the wall, and hold for a few breathe.
19. Supine Leg Bend: Lie on your back, bend one leg toward your chest, hold your calf with both hands, hold for a few breaths and then switch legs.
20. Supine side rotation: Lie on your back, bend your legs, tilt your knees to one side, hold for a few breaths and then change sides.
21. Sitting Twist: Sit on the ground, raise one arm, use the other arm to twist the body, hold for a few breaths and then change direction.
22. Pigeon Pose: Bend your legs, straighten one leg back, and bend the other leg forward. Hold for a few breaths and then switch legs.
23. Sitting side bend: Sit on the ground, raise one arm upward, bend the body to one side, hold for a few breaths and then change sides.
24. Standing leg stretch: Standing, lift one leg forward, grab the toes with both hands, hold for a few breaths and then switch legs.
25. Supine Fish Pose: Lie on your back, raise your upper body upwards, stretch the arms supporting your body as straight as possible, and hold for a few breaths.
26. Supine leg side bend: Lie on your back, bend your legs, tilt your legs to one side, hold for a few breaths and then change sides.
27. Supine Crossed Leg Pose: Lie on your back, cross your legs, and hold for a few After breathing, switch legs.
28. Lying on your back with legs bent : Lie on your back, bend your legs, hold your knees with your hands, and hold for a few breaths.
29. Lying on your back with legs crossed and stretched Style: Lie on your back, cross your legs, hold for a few breaths and then change legs.
30. Supine Leg Bend Pose : Lie on your back, bend your legs, hold your knees with your hands, and hold for a few breaths.
The above are 30 yoga movements for pregnancy preparation. Holding several breaths for each movement can help you maintain body flexibility and increase blood circulation. , while relieving tension. While preparing for pregnancy, pay more attention to your physical and mental health and enjoy this special period. I wish you a healthy and lovely baby soon!
Pregnancy yoga: 30 movements to help you welcome the arrival of your baby smoothly!
Preparing for pregnancy is a beautiful and exciting journey. For expectant parents who are about to welcome the arrival of their baby, it is very important to maintain physical and mental health. important. Pregnancy yoga is an excellent choice. It can not only help expectant parents maintain a healthy body, but also improve the success rate of childbirth. In this article, we will introduce you to 30 pregnancy yoga movements to help you welcome the arrival of your baby smoothly!
1. Stretch: Stand, raise your hands above your head, and stretch upward. This action can help stretch your body and relax your muscles.
2. Mountain Pose: Put your feet together and let your hands hang down naturally.Stay balanced and relax.
3. Cat pose: Kneel on the ground, support your hands on the ground, raise your back upward, and then bend your back downward. This action can help adjust the position of the pelvis and increase flexibility.
4. Downward dog: Place your hands and toes on the ground, and your body forms an inverted V shape. This action can stretch your back and leg muscles.
5. Boat pose: Sit on the ground, straighten your legs, put your hands straight on your legs to maintain balance. This action can help strengthen your abdominal and leg muscles.
6. Triangle Pose: Stand with your feet apart, touch your left foot with your left hand, and stretch your right hand upward. This movement can help stretch the body and increase flexibility.
7. Butterfly pose: Sit on the ground, put your feet together, put your hands under your feet, and gently press your legs down. This move can help stretch your hip and pelvic muscles.
8. Supine Leg Stretch: Lie on your back, stretch your legs upward, and grab your ankles with both hands. This action can help relieve tension in the leg muscles.
9. Supine cross right knee pose: Lie on your back, cross your right leg to the left, and put your hands straight on your sides. This action can help relieve lower back discomfort.
10. Scale pose: Sit on the ground, put your feet together, grab your ankles with both hands, and lean forward. This action can help stretch the leg muscles.
11. Supine leg stretch: Lie on your back with your legs straight and your hands on your sides. This action can help relax the leg muscles.
12. Forward Bend: Stand with your feet apart, hands on your sides, and bend forward. This movement can help stretch your back and leg muscles.
13. Sitting Twist: Sit on the ground, cross your left foot over your right leg, place your right hand on your left knee, and place your left hand behind your body. This action can help relieve lower back discomfort.
14. Bridge Pose: Lie on your back, bend your feet, place your hands on your sides, and raise your hips. This move can help strengthen the pelvic muscles.
15. Lying forward bend: Lie on your back, straighten your legs, grab your ankles with both hands, and bend forward. This movement can help stretch your back and leg muscles.
16. Half pigeon pose: Bend the right leg forward at the knee, straighten the left leg back, and support the body with both hands. This move can help stretch your hip and gluteal muscles.
17. Yoga seated rotation: Sit on the ground with your feet together, your right hand on top of your left leg, and your left hand behind your body. This action can help relieve lower back discomfort.
18. Uterus Pose: Kneel on the ground, keep your knees perpendicular to your hips, and place your hands on your knees. This actionCan help adjust pelvic position.
19. Sun Salutation: Kneel down, raise your hands above your head, and stretch upward. This action can help stretch your body and relax your muscles.
20. Handstand: Stand against the wall, put your hands on the ground, and stand upside down. This action can help promote blood circulation.
21. Sitting Twist: Sit on the ground, cross your right leg over your left leg, place your left hand on your right knee, and place your right hand behind your body. This action can help relieve lower back discomfort.
22. Bird Pose: Stand, lift your left foot back, and stretch your left hand forward to maintain balance. This action can help increase the stability of the body.
23. Yoga dorsiflexion pose: Sit on the ground, straighten your legs, place your hands on your sides, and lean back. This movement can help stretch your back and leg muscles.
24. Wheel Pose: Lie on your back with your feet bent, hands on your sides, and lift your hips. This move can help strengthen the pelvic muscles.
25. Inverted forward bend: Stand against the wall, place your hands on the ground, and stand upside down. This action can help promote blood circulation.
26. Lying side bend: Lie on your back, straighten your legs, and stretch your right hand to the left to maintain balance. This action can help increase the stability of the body.
27. Yoga dorsiflexion pose: Sit on the ground, straighten your legs, place your hands on your sides, and lean back. This movement can help stretch your back and leg muscles.
28. Yoga seated rotation: Sit on the ground with your feet together, your left hand on top of your right leg, and your right hand behind your body. This action can help relieve lower back discomfort.
29. Lying forward bend: Lie on your back, straighten your legs, grab your ankles with both hands, and bend forward. This movement can help stretch your back and leg muscles.
30. Half pigeon pose: Bend the left leg forward at the knee, straighten the right leg back, and support the body with both hands. This move can help stretch your hip and gluteal muscles.
By practicing these pregnancy-preparing yoga movements every day, expectant parents can effectively maintain the health and flexibility of their bodies and prepare for the arrival of their baby. At the same time, these actions can also help expectant parents relieve stress and relax their body and mind. Whether it’s physical changes or psychological adjustments, yoga for pregnancy preparation can be your right-hand man. Let’s enjoy the wonderful journey of pregnancy preparation together!
