Pregnant women's stomachs will slowly swell with the baby's gradual development, and the growing belly will make the life activities of pregnant women more and more inconvenient, but many pregnant women who love yoga will also want to try yoga during pregnancy. And the big belly will affect their yoga movements. In fact, pregnant women can also do some simple yoga movements in bed. Let's learn simple yoga moves in bed for pregnant women.

Efficacy: After pregnancy, as the abdomen bulges, the buttocks and thighs begin to accumulate fat, which makes the crotch bear a great burden and no longer flexible. Through the hip-opening stretching exercise, the muscles and ligaments of hip and leg can be well stretched, the groin can be fully relaxed, the blood circulation in the pelvic region can be enhanced, and the spine can also be extended. Keep practicing and get ready for easy separation of legs during childbirth.

Methods/steps

1, simple sitting posture, put your smart handprints on your knees lightly, and adjust your breath.

2. Open your legs on both sides respectively, to a suitable angle, with your feet facing up, try to straighten your legs and extend your spine.

3. Hold your hands in front of the ground, try to move your center of gravity forward, open your crotch, stretch your legs, and breathe naturally and evenly in the abdomen, 10 seconds or so (according to your gestational age, your body should lean forward moderately. There will be some pain when you start practicing, and it will be easy after you are proficient.

4, slowly return the center of gravity, arms on both sides flat, palms down, back straight, chest spread.

5. Hook the toes on one side, try to touch and grasp the toes with your hands, lift the other arm up to the vertical ground, and look with your eyes in the direction of your fingertips for about 10 second (if it is difficult to reach your feet, just hold your hands on your knees, and the effect is equally remarkable).

6. Return to arms flat.

7. Conduct reverse exercises.

8, the body is back, one leg is bent back, and the breath is adjusted slightly.

9. Turn slowly to the side, slightly bend the back leg and straighten the crotch. Hold your chest, keep your eyes straight, support your hands on both sides, and feel the strengthening and extension of the thigh root (if the next one-arm lift makes you feel uncomfortable, just do this, try to lean your head back, try to straighten your back as much as possible, retract your suction head, relax, and straighten your body. After the reverse practice, relax and end).

10, grab the foot with one hand, and lift the other arm up close to the ear, and change into peacock fingers (relax the crotch, focus on the fingertips, and feel light and upward).

1 1, try to straighten your hind legs and lift your body up (only when your body is flexible enough).

12. Take it back slowly, with your feet facing each other, gently massage your feet and toes with your hands, and adjust your breath slightly.

13- 16, do the reverse exercise of turning sideways.

17. Massage the soles and toes after recovery, completely relax and end the exercise.

matters need attention

The ground crotch stretching combination can also be practiced on the bed, and the soft and comfortable position will make the pregnant body feel more relaxed. The positive and negative positions *** 17 can be selected separately according to the gestational age and flexibility of each pregnant mommy. Among them, group 1,2,3, 12 is suitable for pregnant moms who just try to practice yoga during pregnancy; 1,2,3,4,5,6,7, 12, which is suitable for pregnant moms who are in good physical condition in the middle to late pregnancy; A complete set of combinations, suitable for pregnant moms who have practiced yoga and are confident.