Recommended 5 basic yoga movements for pregnant women

　　Pregnant women’s yoga is different from ordinary yoga. The main purpose of pregnant women’s yoga is to soothe the body and mind, which is beneficial to pregnant women’s future fertility and Postpartum Recovery is very beneficial. So what are the basic yoga movements for pregnant women?

　　Basic yoga movements for pregnant women

　　1. Squat

　　“"Squat" is an action that can train the pelvic floor muscles of pregnant women. Open your legs, put your feet outward, and squat down slowly. Just half squat is enough.

　　2. Collect the vagina

　　Practicing yin retraction is a bit like holding in urine. This action can effectively prevent postpartum urine leakage and help prevent vaginal tears during delivery.

　　3. Pelvic tilt

　　The action is relatively simple, that is, the pregnant woman stands with the waist, especially the lower back, tightly pressed against the wall. This can relieve the stress on the back and is beneficial to relieving the pressure on the pregnant woman's body.

　　4. Breathing method

　　Inhale deeply through the nose and exhale deeply through the mouth. This method can well help pregnant women relieve physical and psychological stress, focus their attention, and relieve the pain of pregnant women during labor pains.

　　5. Stretch the calves

　　If you do some proper calf stretching before going to bed, it will help reduce the risk of cramps in the middle of the night for pregnant women. It is best for postpartum women to do some yoga movements 6 weeks after giving birth, that is, after the lochia has been eliminated.

　　Some yoga moves for pregnant women

　　1. Lying Stretch and Butterfly Pose

　　The specific steps of lying down stretching yoga movements for pregnant women are: lie flat on the ground, cross your hands, and stretch your arms overhead； Straighten your body and slowly exhale to extend ； Keep your legs together and pull your toes toward your body ； Take a deep breath and repeat a few times to allow your body to reach a state of relaxation. This yoga pose for pregnant women can strengthen the waist, relieve fatigue and pain, and relax the body.

　　The specific steps of butterfly pose yoga for pregnant women are: straighten your back, sit on the mat, bend your knees, and keep your heels close to your body； Hold the soles of both feet with both hands, push the knees down as much as possible, and at the same time lean forward to the limit, and then return to the original position. ； Repeat 3 times a day for 10 minutes each time. This yoga pose for pregnant women is very beneficial to the pelvis. It can promote blood circulation and relieve sitting bones. nerve Painful, helpful for natural childbirth. But please note that it is prohibited for pregnant women within 3 months.

　　2. Tailbone sitting pose

　　Pregnant women’s yoga poses: Coccyx Sitting Steps:

　　1. Sit on the edge of the mat, with the soles of your feet facing each other and your knees on the ground.

　　2. Place a cushion under each thigh on both sides to slowly support and stretch the buttocks and inner thighs.

　　3. Rest your hands on your knees. Take a few gentle breaths and feel gravity pulling your knees down with each exhale. Don't slam your legs.

　　4. Place your hands on the ground behind your body, lean back, and straighten your spine (do not arch or sag)； Lower your head comfortably forward.

　　Take long, full breaths and imagine breathing into your feet and through your legs and pelvis, filling your Uterus , expand the chest, and finally rise to the top of the head. Breathing in nourishes you and your baby, allowing vibrant energy to flow throughout your body. Imagine that the long exhale moves from head to toe, taking away fatigue, anxiety, and tension, making you feel relaxed and fresh.

　　This yoga movement can improve circulation in the pelvic area, improve varicose veins and hemorrhoids, and increase hip flexibility. If you feel pain in the front of your pelvis, don't do this move. If you have pain in the back of your pelvis, you can do this pose by extending your feet in front of your body.

　　3. Bone Sitting Cat Stretch

　　Lower your head, bring your chin to your chest, contract your hips, push the width of your bones forward, bend your spine to make it bulge, and stretch your neck and shoulders as much as possible. When relaxed, sit back on your feet, spread your knees apart, lean forward, place your elbows on the ground, support your chin with both hands, maintain this position, and breathe naturally for 4-6 times. This posture helps improve the flexibility of the shoulders, neck and spine. It can strengthen the reproductive system. It can be placed on the floor before pregnancy. The limbs support the body. The thighs and upper arms should be perpendicular to the knees and in a straight line with the width of the bones. Practice for six months, and the body's center of gravity should be evenly distributed on the limbs.