First, the benefits of prenatal yoga for pregnant women
Benefit 1: Enhance strength and flexibility, and reduce the physical stress caused by pregnancy.
It can increase the toughness, flexibility and endurance of pregnant women's muscles step by step, reduce the waist and leg pain caused by weight gain and change of center of gravity during pregnancy, and increase the sense of body balance; At the same time, it can help pregnant women recover their graceful figure quickly after delivery and shape a good posture.
Benefit 2: Promote blood circulation and increase oxygen intake.
It can effectively promote the normal secretion and blood circulation of estrogen and hormones, increase maternal oxygen intake, improve metabolic quality, improve pregnant women's sleep and keep pregnant women in a good mental state.
Benefit 3: Reduce physical and mental stress, promote emotional stability, and increase emotional communication between mother and child.
Regulate the nervous system of pregnant women, relieve tension, and always maintain emotional stability. At the same time, yoga can shorten the distance between mother and child and enhance the affection between pregnant mother and baby.
Benefit 4: Enhance the flexibility of waist and pelvis joints and muscles, and reduce the pain of childbirth.
Helping pregnant women improve the flexibility of joints and the muscle elasticity of waist and pelvis, especially consciously exercising the muscles of abdomen, waist, back and pelvis, is helpful to relieve labor pain and promote natural delivery.
Benefit 5: Enhance the baby's physique after birth and develop the baby's brain development potential.
In the process of practicing prenatal yoga, pregnant women can make the breath inside their bodies flow smoothly and provide more oxygen and nutrition for their babies.
Let the fetus and pregnant women exercise together, which not only contributes to the coordinated development of fetal limbs, but also has a positive effect on the development of fetal functions, making the baby healthier and more lively after birth.
How many months does yoga for pregnant women start? What yoga can pregnant women do?
Benefit 6: It helps to improve the baby's intelligence level and form an optimistic, cheerful and sound personality.
Influenced by the essence of prenatal yoga, it will promote the proliferation of fetal brain cells and increase the brain capacity of the fetus, thus improving the acquired quality of the fetus and maximizing its intellectual potential.
After the prenatal education of yoga and music, the baby has advantages in art and language, higher emotional intelligence and IQ, and is naturally optimistic and cheerful, with a sound personality.
Second, how do pregnant women do prenatal yoga
I believe many pregnant mothers know that proper exercise during pregnancy is helpful for smooth delivery. So what yoga poses can pregnant women do? Today, I will introduce five basic poses of yoga for pregnant women, demonstrate these yoga moves by real people, tell you the main points of practice, and let pregnant mothers practice yoga in the right way.
1, simple sitting abdominal breathing
Auxiliary tools: yoga mat, pillow.
Exercise requirements: keep sitting cross-legged and put a pillow under the coccyx to form a comfortable open sitting posture. Relax all your muscles. Don't inhale hard. When inhaling, let the gas slowly fill the lower abdomen and upper abdomen, slightly expand the ribs, and then slowly exhale the gas completely. The whole breathing process is as slow and deep as possible.
2. Cat stretching
Auxiliary tools: yoga mat, soft towel.
Practice requirements: support the ground with limbs, keep your knees width apart from your pelvis, and relax your instep. Support your arms vertically and relax your head and shoulders. Inhale, exhale, relax and sink your back and waist, expand your chest, and feel your spine relax. Inhale and restore, exhale, arch your back slowly, relax your head downwards, and increase abdominal pressure appropriately. Finally, restore the movement and pay attention to the coordination of breathing and body rhythm.
3. Before meditation
Auxiliary tools: yoga mat, solid chair.
Exercise requirements: Inhale when standing, then use hip joint to drive the upper body to bend forward when exhaling, and support your hands on the back of the chair (if there is no blood pressure problem, you can lower your body angle and support your elbows on the chair cushion), keep your body straight, feel the stretching of your back, and breathe slowly and evenly. Breathing time depends on how your body feels, about 1 min. When recovering, bend your legs, inhale, slowly raise your head, lift your upper body with the strength of your legs, and return to the standing position.
4. Warrior style
Auxiliary tools: yoga mat, solid chair.
Practice requirements: sit astride the chair, bend your right leg, align your knees with your toes, stretch your left leg backward, buckle your feet and step on the mat evenly. Inhale, raise your hands to your sides at shoulder height, turn your head to the right, look straight at your eyes and keep breathing evenly. Keep practicing on the right side for 30 seconds, and then switch to the left side.
5. Dance style
Auxiliary tools: yoga mat, solid chair, yoga rope.
Practice requirements: stand behind the chair, hold the backrest of the chair with your right hand, and turn your weight to your right foot. Bend your left knee slowly, grab your left ankle with your left hand, stabilize your body and keep breathing evenly. When you keep moving, your body's center of gravity should be upward, and you should feel the stability, balance and lightness of your body. Practice on the other side in 30 seconds.
Third, pregnant women do prenatal yoga precautions
1. Back bending action. This kind of action will make the already stressed lower back more fragile. So don't do it. Even if you want to do it, you can only do simple breast enlargement.
It is absolutely not allowed to land on the abdomen.
3. All abdominal exercises are not good. Because the pressure of pregnant women's abdominal muscles is already great, abdominal exercise will cause greater burden, and even lead to cracking of rectus abdominis, which will reduce the support of lower back.
4. You should also avoid violent twisting movements. You can only do simple rotation of shoulders, neck and upper chest.
5. Never stand upside down. Because during pregnancy, a woman's belly bulge has shrunk her chest, handstand will press her chest more. If you do handstand in the third pregnancy, it may lead to fetal malposition, so don't be careless.
6. It is not suitable for lying posture after the second pregnancy, because it will oppress the big blood vessels.
7. Make full use of the possible breathing space during breathing practice, but don't emphasize abdominal breathing, and don't particularly contract the abdomen.
8. When standing, always remind yourself that your feet are parallel. Avoid the outside eight-station method. It puts a greater burden on the lumbar spine.
9. During pregnancy, hormones will change, which will secrete more "relaxin", making her softer than usual. So don't overstretch when doing actions, or you will get hurt easily.
Fourth, how to do prenatal yoga has the best effect?
The combination of prenatal yoga and music prenatal education is more conducive to enhancing the emotional interaction between mother and child. Fetal hearing begins to develop and responds to external music and language. With prenatal yoga, giving prenatal education a scientific music course of fetal safety can better achieve the effect of prenatal education.
One hundred experts recommend music prenatal education instrument. Compared with other prenatal education products, music prenatal education instrument has greater advantages, and it is the most suitable prenatal education instrument for yoga.
High-quality music prenatal education instrument must have the function of safe volume control, and it is best to control the audio frequency within 2000HZ and the volume below 60 dB. Ensure that hearing is most suitable for fetal development and ensure the healthy development of the brain.
It is best for pregnant women to choose a three-dimensional prenatal education belt, which plays a role in supporting the abdomen while giving prenatal education to pregnant women and reducing the burden of exercise. Experts suggest that setting up multi-source speakers to give the baby a unified and stable sound environment and listening to the same music at the same time can better form the information transmission between mother and child, stimulate the development of fetal brain and achieve the effect of prenatal education.
Therefore, pregnant mothers should choose multi-audio prenatal education instrument. Pregnant women and babies can practice yoga at the same time as music prenatal education, and combine sports prenatal education with music prenatal education.