A complete collection of pregnancy yoga exercises to easily welcome the arrival of your baby!
1. Why choose pregnancy yoga
Pregnancy yoga is a very suitable exercise method for women who are preparing to become pregnant. Through the practice of yoga, it can help women relax their body and mind, improve their body\’s flexibility and balance, adjust the endocrine system, enhance immunity, promote blood circulation, and provide a good environment for the healthy growth of babies.
2. Complete list of yoga movements for pregnancy preparation
1. Cat pose: Kneel on the ground, support your hands and knees, then slowly bend your back, droop your head, and roll up your spine when you exhale to become a cat\’s back posture. Then slowly bend your back downward, lift your head, and expand your chest while inhaling to become a cow-back posture. Repeatedly, it can effectively relieve back fatigue and tension.
2. Uterine massage: Lie flat on the ground, bend your legs, put your feet on the ground, put your hands on your abdomen, and then gently massage your abdomen with your fingers. Massage in hourly direction. This action can stimulate blood circulation in the uterus, promote endometrium thickening and ovulation.
3. Butterfly pose: Sit on the ground, bend your legs, put your feet together, grab your toes with both hands, straighten your back, and then gently bend your body downwards , feel the stretch in your abdominal and pelvic area. This action can relieve pelvic pressure, promote blood circulation, and increase pelvic flexibility.
4. Handstand: Sit against the wall, then slowly lean your body backwards and let your legs straighten along the wall. Maintaining this posture can help improve blood circulation, increase pelvic blood flow, and promote uterine and ovarian function.
5. Shoulder bridge pose: Lie flat on the ground, bend your legs, put your feet on the ground, straighten your arms on both sides of your body, and then use your hands to support you. Hold your hips, lift your hips off the ground, and slowly raise your body to form a bridge shape. This action can strengthen the pelvic muscles, adjust the pelvic position, and help adjust the fetal position during pregnancy.
3. Precautions for Pregnancy Yoga
1. inBefore practicing pregnancy yoga, it is best to consult a doctor or professional yoga instructor for advice to ensure that your physical condition is suitable for yoga practice.
2. When practicing pregnancy yoga, pay attention to your body\’s reaction and do not use excessive force or stretching to avoid injury.
3. When practicing pregnancy yoga, keep your breathing smooth and do not hold your breath or exhale too hard to avoid affecting the normal operation of the body.
4. When practicing pregnancy yoga, you must choose the appropriate place and equipment , ensuring safety and comfort.
5. When practicing pregnancy yoga, you should insist on doing it every day, not intermittently, to obtain better results.
4. Benefits of Pregnancy Yoga
Pregnancy yoga can not only help women adjust their physical condition and enhance their flexibility and balance, but also promote blood circulation, adjust the endocrine system, and improve immunity. In addition, pregnancy preparation yoga can also relieve stress, relax the body and mind, improve sleep quality, and create a good environment for the healthy growth of the baby.
5. Summary
Pregnancy yoga is a very suitable exercise method for women who are preparing to become pregnant. Practicing pregnancy yoga movements can help women relax their body and mind, improve their body\’s flexibility and balance, adjust the endocrine system, enhance immunity, promote blood circulation, and provide a good environment for the healthy growth of the baby. When practicing pregnancy yoga, you need to pay attention to moderation, choose the right place and equipment, keep your breathing smooth, and insist on doing it every day. The benefits of yoga for pregnancy include adjusting physical condition, promoting blood circulation, improving immunity, relieving stress, relaxing body and mind, and improving sleep quality.
