Yoga poses for pregnant women

After pregnancy, we can practice yoga to help the pregnant woman adjust her body and give the fetus proper gentle stimulation and massage, which is good for both the pregnant woman and the fetus. So now the question arises, which yoga postures are suitable for pregnant women to practice after pregnancy?

Breathing meditation to relieve pregnancy vomiting

In the first three months of pregnancy, the fetus is unstable and prone to miscarriage, so it is not advisable for pregnant women to perform too many movements during this period. Practice: Sit naturally in a plank or lie flat on your back, first put one hand on your chest and let your hand fully feel the ups and downs of your chest when breathing; then put your hand on your stomach and try to make your breathing deep and even, with your whole body's attention focused on breathing. Effect: This can help relieve the discomfort of pregnancy vomiting and other discomforts that tend to occur in early pregnancy.

Stretching to regulate the spleen and stomach

Around 6 weeks of pregnancy, pregnant women are prone to loss of appetite and mild nausea, so it's a good time to practice the single-leg exchange stretch. Practice: after sitting upright at right angles, first bend the left knee and pull the left heel to the perineum, sit with the upper body straight, while inhaling, raise the arms upwards with palms facing each other, then exhale, bend forward from the abdomen, try to go down and forward, keep 3~5 times deep breaths and restore the action. Note: Pay attention to even breathing, the spine should be upright and deep and long. Effect: This can help massage the abdominal organs, stimulate the spleen and stomach, and help improve the appetite of pregnant women and increase appetite.

Ankle movement to prevent cramps

In the middle of pregnancy, pregnant women are prone to cramps, so you can move your feet and improve the blood supply to your legs to reduce the symptoms, and also drink more milk and eat more food with calcium. Practice: sit on the mat with legs straight, hands supported on the back of the hips, upper body leaned back, inhale the toes of both feet hooked up, while the knees pressed down hard, then exhale the toes of the right foot pressed down hard, inhale and then hook the toes of the left foot back from the inside, and then practice the right foot. Effect: This can help promote blood circulation in the legs, relax the leg muscles and prevent cramps.

Right angle pose to relieve low back pain

Pregnant women are prone to lower back pain as their bellies get bigger. In addition, in order to have a smooth delivery, the body will also secrete a hormone that makes pregnant women have back pain, which can be relieved by practicing right-angle pose. Practice: Inhale after standing, cross your fingers and hold your fist high above your head, look up at your hands, then exhale, bend forward and try to be parallel to the ground, adhere to 2 deep breaths and restore the action. Effect: This action can help relax the muscles of both legs, eliminate tension and improve back pain.

Fountain pose to improve lower limb swelling

Later in pregnancy, due to hormonal changes, pregnant women will absorb more water, stagnation will be prone to swelling of the lower limbs. Practice: prepare a pillow on the left hand side, straighten your legs, hip side against the wall, lean your body to the back side, support your body with your elbows, rotate your legs to the wall, and finally lay your body flat at right angles to the wall, straighten your legs up against the wall, and try to bring your hips close to the wall. Then bend your knees, press your feet on the wall, lift your hips and tuck the pillow in your hip position. Finally lower your hips, straighten your legs upward, and relax your arms straight at the sides of your body for 2 deep breaths before ending. Note: End the movement by bending your knees first and slowly slide your body to the right. Effect: This enables the internal organs and fetus to relax in a state of gravitational pressure, lessening the symptoms of leg edema and restoring physical vitality.

Cat tail swing to relieve constipation

Constipation is a problem that many pregnant women encounter. To prevent constipation, pregnant women need to exercise properly, drink more water, eat more fresh vegetables and fruits with more fiber, and have regular bowel movements. You can also practice the cat's tail pose. Inhale, lift your calves as close to your buttocks as possible, then exhale, turn your head to the left and look to the left with your eyes, while turning your calves to the left, keep 2 deep breaths and then restore the action to the right. Effect: This action can help exercise the lumbar spine, massage the abdominal organs as well as the stomach and intestines to help relieve constipation.

Butterfly pose to reduce labor pain

After the middle of pregnancy, the placenta is more stable and less prone to miscarriage, so you can practice some yoga with relatively larger movements at this time. Butterfly pose is a good choice to reduce the pain during labor. Practice: Sit with your feet facing each other, bend your knees apart, put your hands on your knees and gently press them downwards, then grab your toes with both hands and rock your knees up and down at the same time, repeat 6~8 times, then relax your body for a short rest. Effect: This can help stretch the muscles of the hips, pelvis and inner thighs, which can make labor smoother and reduce pain.

Hero pose to relieve tension

The emotional stability of a pregnant woman has an important impact on the physical and mental health of the fetus. Keeping a happy mood while pregnant can lead to a healthy fetus. Practice: After sitting on your knees, first bend your arms in a continuous motion, cross your fingers and lift your arms high above your head, then flip your palms and inhale, bend your arms slightly and slowly lift them high above your head without bending over, keep your arms straight for 5 deep breaths and then lower your arms and repeat 5 times. Effect: This can help relax the shoulders, regulate endocrine disorders and relieve tension and depression.