First, yoga movements
1, cat style
(1) Get ready for the table posture, and keep breathing five times, one breath and one breath.
(2) When exhaling, bow your head and arch your back, arch your chest as much as possible, keep your chin as close to the clavicle as possible, and keep breathing for five times.
(3) When inhaling, hold your head up and chest out, with your waist slightly downward and your coccyx adducted. Be careful not to shrug your shoulders and keep breathing five times.
(4) Repeat steps 2-3.
Function: This action can massage the abdominal organs, relieve the stiffness of the spine during pregnancy, reduce the fat of the organs, and help the uterus return.
2. Plough type
(1) Lift your legs 90 degrees and put your hands on your back.
(2) Stand back slowly, with your legs hanging down to the ground, your toes pointing to the ground, keep your head and shoulders still, close your chin, your legs naturally straighten, your palms down, and press down on the ground.
(3) Keep your body balanced and keep breathing for five times.
(4) Repeat the above actions.
Function: This action can replenish fresh blood to the uterus, relieve the tension and pressure of the lower body, help to eliminate leg edema and promote the return of the uterus.
3. garland style
(1) Squat, feet flat on the ground, upper body upright, knees apart.
(2) The upper body leans forward, the head leans back, the armpits spread outward to cover the inner side of the knees, the hands grasp the back side of the ankles, and the head hangs down on the ground.
(3) Keep the above actions for 5 breaths.
(4) After that, loosen your ankles with both hands, resume rest, and repeat the above actions.
Function: This action can stretch the muscles of the back and neck, massage the uterus and abdominal organs, and stimulate blood circulation in the abdominal cavity.
4. Half-moon style
(1) Standing posture, with your back bent forward, your hands on the ground, your right leg stretched backward from the ground, and your instep stretched; Stretch your left knee and step forward with your left toe. The right hand leaves the ground and falls on the outside of the right hip.
(2) Turn the right hip up slowly and open it, so that the body can be unfolded on a plane and kept perpendicular to the ground. The left arm is vertical to the ground, the left hand supports the ground (or the left fingertip points to the ground), and the right arm extends upward and is vertical to the ground. Look up (if you have difficulty, look straight ahead)
(3) Keep breathing for 6~ 10 times, and then switch to the other side.
Function: This action is conducive to maintaining the ovary and uterus, promoting ovarian blood circulation and regulating endocrine. In addition, it can reduce the fat in arms, legs and buttocks.
Second, matters needing attention in practicing yoga
1, don't do yoga on an empty stomach.
It is best to finish eating one hour before yoga, but if you are too late to eat an hour ago but are hungry, you can eat a banana 20 minutes before yoga, which can resist hunger without indigestion.
Don't be shy to show off your figure.
People who practice yoga in advertisements are slim, but they can practice yoga well regardless of their waistlines. In fact, research shows that yoga can help people lose weight and avoid getting fat.
3, don't have to pursue the ultimate
You may have seen a yogi twist his body like noodles, but this is only the best state of practice. Even if you are born stiff, your body will become flexible through practice. In addition, you should know that yoga is not only about posing, but also about adjusting breathing and relaxing.
4, do not need socks and gloves
Non-slip gloves and socks will make you feel wrong about the position of your body when practicing yoga posture, which will lead to the inability to do specific yoga movements and the effect of yoga practice will not be exerted for a long time.
Step 5 adjust your breathing
Yoga classes usually begin with breathing exercises and end with slow, deep breaths. When you don't know what to do, focus on exhaling and inhaling, which is the best way to stay calm and help yoga posture.
6. Baby style is a good partner for beginners.
In yoga class, the teacher may make everyone have different degrees of movements, so when some movements are really impossible, don't panic, you can try to make a more relaxed baby posture. When breathing is not smooth, you can also try to do the baby pose to adjust your breathing.
7. Take a bath at least 15 minutes after practicing yoga.
8. When doing handstand posture, patients with high blood pressure and low blood pressure, patients with head injury, dizziness and heart failure should not do it, and menstrual women should not do it, so as to avoid head congestion and danger.
9. Don't worry that your bones and muscles are hard and you can't bear the torture of various postures. In fact, as long as you follow the teacher's practice procedure and cooperate with the breathing and stretching skills guided by the teacher, let nature take its course and take it slowly.
10, yoga should be as simple and relaxed as possible. It is best to practice barefoot and take off your watch, belt or other accessories.
1 1. It is very important to keep the air circulating during pranayama practice.
12, the mat should have supporting force, it is not good to be too soft or too hard, and never let your feet slip.
The above is a brief introduction to four yoga moves and matters needing attention to protect women's uterus. The maintenance of the female uterus is very important. Only good nursing can make women's bodies better protected and women healthier and more energetic.