1, cat stretching
Kneel on your knees, keep your arms and thighs perpendicular to the ground, keep your back straight and your shoulder blades open. Exhale, head down, back up, spine arched, coccyx extending downward at the same time. Inhale again and return to the straight back position.
2, lunge movement
Kneel on your knees, put your hands on the ground or yoga bricks, and slowly move your left leg forward. Inhale and slowly move forward until your left knee is perpendicular to your ankle. Exhale, slowly move backwards, straighten your left leg and lower your hips.
3, support squat type
Put yoga bricks or other supports on the wall and stand against the wall with your toes slightly outward. Squat down slowly until you sit on the yoga brick and your sacrum is close to the wall. Keep your arms hanging at your sides naturally, or put your hands together on your chest, open your knees, support your elbows, and keep breathing 10 times.
Step 4 Stretch your shoulders and legs
Stand against the wall, with your left toe close to the wall, your right leg extended backward, and your heel in line with your toes. The left arm is bent, the right arm is straight to support the wall, and the head rests on the left forearm reliably. Take a good breath and feel a stretch from your right finger to your right ankle.
5. Stretch while lying down
Lie flat on the ground, cross your hands and extend your arms towards your head; Straighten up and exhale slowly; Legs together, toes to the body; Take a deep breath, repeat several times and relax.
6. Butterfly style
Keep your back straight, sit on the mat, bend your knees and keep your heels close to your body; Hold the soles of your feet with your hands, press your knees down as far as possible, and lean forward to the limit and then return to your original position; Repeat 3 times a day, each time 10 minute. This yoga movement for pregnant women is very helpful for natural childbirth.