How long is the best time for pregnant women to do yoga?
Practice time is 30~60 minutes. Especially for beginners, 30 minutes of practice is enough, including rest and final relaxation time. It is not advisable to practice too much at first. If you practice yoga before pregnancy, you can increase it to 60 minutes as appropriate. If you feel uncomfortable, stop practicing and don't insist.
The best time for pregnant women to practice yoga
It is better for pregnant women 1-3 months to rest, and it is more appropriate to practice yoga from 3 months to 7 months, which is helpful to the natural delivery and the development of children. Three months before pregnancy, the fetus is still in the embryonic stage, so the activity of pregnant women should not be large, so as not to cause abortion. In the first three months, walking is the first choice. Pregnant women have different physiological characteristics at different stages of pregnancy, so it is necessary to adjust their fitness methods in time. In the second trimester of pregnancy, fetal implantation is stable. Pregnant women can appropriately increase the amount of exercise and do what they can according to their personal physique and previous exercise, such as pregnant women gymnastics and yoga for pregnant women. But still remember not to run, jump and other strenuous exercises that are easy to lose balance. It is suitable for practicing yoga after 3 months of pregnancy.
Tip: The heart rate of pregnant women should not be too fast when doing yoga, and the maximum heart rate should not exceed =(220- age) *60%. If pregnant women feel dizzy, sick or tired during exercise, they should stop immediately; If you have abdominal pain or vaginal bleeding, you should go to the hospital for examination in time. Pregnant women should also pay attention to practicing yoga: dress should be loose and comfortable, and shoes should fit lightly; Replenish water in time to prevent collapse; Keep warm to avoid catching a cold; It is best to choose a yoga studio with smooth air circulation, which is beneficial to the physical and mental health of the mother and fetus. In short, everyone's situation is different, and it is best to consult an obstetrician before arranging appropriate exercise.
Pregnant women do actions that yoga can't do.
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 pregnant women's abdominal muscle pressure is already great, abdominal exercise will cause a greater burden. It may even lead to the rupture 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. Always remind yourself that your feet are parallel when standing. 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.
I remind you that pregnant mothers don't need to do yoga in the first trimester, because the fetus has not developed well. If pregnant women are not careful, they may have a miscarriage. You can start doing yoga in three months.
Five yoga moves suitable for pregnant women
As long as the expectant mother is healthy, she can do yoga, but pay attention to step by step and don't force her body. She can choose some actions suitable for pregnant women. For example, the following five actions:
Action 1:
Stand with your feet about 80 cm apart, raise your arms horizontally, inhale and exhale, and bend your upper body slowly to the left. After bending to the limit, hold the calf or heel with your left hand, straighten your right arm as far as possible, keep your arms in a straight line as far as possible, and keep your eyes on the fingertips of your right hand. Hold 10 second, breathe naturally, slowly return to the original position, and then do it again on the other side.
This action helps to strengthen the flexibility of the waist muscles, back muscles and external oblique muscles.
Action 2:
Stand with your feet together, adjust your breathing, bend your right leg, grab your right ankle with your right hand, and stick your right foot on the inside of your left thigh as much as possible. After standing firm, put your hands together on your chest and inhale. If you are unstable, you can also stick your right foot on the inside of your left calf or knee.
This action can help to enlarge the chest, promote deep breathing, increase vital capacity and strengthen leg strength and balance.
Action 3:
Sit down, keep the cervical spine, spine and lumbar spine upright, and retract your legs to your thighs in a straight line, with your feet facing each other, your thumb and forefinger facing each other, and the other three fingers straight and relaxed, naturally placed on your knees with your palms facing up.
This action can help calm breathing, absorb oxygen to the maximum extent, relax thoughts, improve blood circulation, and achieve harmony and balance of mind, body and spirit.
Action 4:
Sit down and spread your legs as far apart as possible. Shoulders open and sink, hands droop naturally, slowly twist the upper body to the left, support yourself with your hands in front and back of your body, twist your head with your body and look forward.
This action helps to soften the ligaments in the legs and move the spine and cervical vertebrae.
Action 5:
Stand with your feet about 1 m apart, with your shoulders relaxed and your back straight. Adjust your breathing and put your hands together on your chest. After inhaling, slowly squat down when exhaling slowly, and try to keep the upper body vertical to the ground.
This action helps to strengthen thigh muscles and knee joints, tighten hips and strengthen uterine skeletal muscles.
Attention! Not every pregnant woman can do yoga.
Before you decide to do yoga, you'd better consult your obstetrician and follow his advice. If you have a history of miscarriage or any other illness or discomfort, the doctor may tell you not to practice yoga posture, or wait until after the first trimester of pregnancy to attend a yoga class for pregnant women. Although people think that yoga exerts relatively mild pressure on joints, if you have any diseases or discomforts, you should first ask your doctor's permission.
If the doctor allows you to practice yoga for pregnant women, you'd better remember to listen to your body and pay attention to whether there are any signs of dizziness, fatigue, pain or discomfort. If you feel chest pain, amniotic fluid leakage, extreme thirst or frequent urination, excessive weight gain or persistent back pain, you should consult your doctor immediately.