Choosing appropriate exercise during pregnancy is crucial for expectant mothers. Yoga is a great option for pregnant women as it not only exercises muscle flexibility, strength, and endurance, but also improves blood circulation and enhances emotional self-control, making the process of childbirth smoother. Expectant mothers, let's exercise together.
I. Prenatal Yoga Poses
1. Side-lying with armrest: Lie on your side (either side), bend your arm and rest it under your head, place the other arm on the bent thigh, and keep the lower leg relaxed and straight. The leg on top should be slightly bent. Do it for a comfortable amount of time, then switch to the other side.
2. Sitting and listening: Sit on a yoga mat or bed, cross your legs, relax your arms naturally, palms facing up on your thighs, close your eyes, relax your neck, eyelashes, and face, and listen to rhythmic soft sounds or gentle music for 10 minutes.
3. Yoga breathing: Sit comfortably on the mat with your feet facing each other. Place your hands on your abdomen and chest, keep your spine straight, and your shoulders relaxed. Close your eyes slightly and focus on your breath, allowing your hands to feel your breath. Take 3-5 breaths.
II. Eight Benefits of Prenatal Yoga:
1. Smooth breathing and relaxation of body and mind;
2. Improved blood circulation, relieving physical discomfort;
3. Control of abdominal muscle strength, shortening labor;
4. Building confidence and maintaining a calm mindset;
5. Improved focus and reduced anxiety;
6. Enhanced body balance;
7. Smooth breathing, alleviating shortness of breath and depression;
8. Improved sleep, eliminating insomnia;
Are expectant mothers ready to welcome the arrival of their little baby?
