As we all know yoga is a very good subject for health and suitable for all subjects including pregnant women. Throughout the period of gestation, your mood changes erratic. Because you have to resist changes in your body such as fatigue, cramps, and breathing problems. Therefore, mothers who elect to practice yoga in the period of maternity will bring great benefits to both mother and child. Yoga helps to focus on the workout of breathing posture, the hip area and restoring energy when the mother is tired of hormonal changes during pregnancy. For pregnant women, the practice of regular yoga exercises not only helps the mother healthy and active but also gives a huge benefit to the fetus. Learn and practice right now with 12 Yoga posture to help her get a healthy vote.
1 Lotus meditation posture
The elected mother sits on the plane on a half-lotus position, i.e. the feet must put their heads on the left calf, and two hands embrace the abdomen. When you sit, you keep your back straight. Then, close your eyes and breathe deeply through the nose and breathe out with your mouth. Repeat the breathing movement steadily. Mom notes to take a steam by the chest, do not get the belly to avoid pressure on the pregnant belly.
2 Rotational sitting posture
This posture enhances the toughness of the spine, alleviates the strain on the neck and shoulders, while scaling the muscles in the respiratory region.
Carry: The left leg, the right leg extends to the horizontal, the left hand against the back, the right hand in front. Turn the head looking to the left, stretching and relaxing. Hold the posture for about 3-5 breathing, then first face back to return to start posture. Change sides, repeat posture.
3 Standing cat pose
Mother made by kneeling, against the hand, put two knees so as to keep the comfortable distance looking ahead. Inhale and raise the head, neck, chest as well as the coccyx. Then breathe out and roll your back gently. Repeat slowly while controlling the breath. During pregnancy, the lower back is often uncompressed and quite painful, so this yoga posture is very beneficial to the spinal bone, it helps to stretch the spine and back muscles, stimulates the internal organs including stimulating the gastrointestinal tract, expanding the lungs and chest and relieving lower back pain symptoms.
4 Cat pose
This is a serial posture with a cat posture standing above, which still works to expand the back and hips. However, in this posture, I need to extend the legs a little more belly in the middle. The two hands lifted and brought straight to the first sect. Bend the knee and stretch your arms forward until the forehead touches the floor. Keep your shoulders and whole body relaxed and repeat the movement.
5 Chair posture
First, you stand upright legs, so that 2 knees in parallel, then breathe for 2 seconds and raise the heel, while lifting the high hand with the shoulder, the heart descends, breathing slowly and then squatting.
6 Leaning posture
This action helps to start the pelvis, reinforcing the toughness of the lower back muscles, buttocks and abdomen.
Execution: In a sitting position, tilting people left, left hand to put on the belly, the right hand to raise the height. Keep within a few breaths, return to the starting position, then change sides. Repeated repeatedly.
7 Tree posture
Pregnant mother will feel more balanced with the belly growing more when practicing this posture. Pinch in front of the chest or put your hands on the waist. Fold the right pillow and put the right foot on the left thigh. If this movement is too difficult, do not put your feet on the calf, focusing on a point and keeping your body sharp. Or mother can get the title point by relying on the wall.
8 Mountain pose
Standing on 2 legs wide with hips, placing the foot so that 2 thumbs parallel to each other directly towards the front, the knee is slightly identical, the shoulder is back up a bit. Click on 2 hands in front of the chest and then close your eyes and breathe deeply. Breathe through the nose and breathe through the mouth, slowly breathing and worms. During this exercise, she noted not to keep her body loads too heavy and always kept the two sides comfortable.
9 Warrior posture
The mother is standing upright, then steps to the right of 10 cm, the foot revolves horizontally. The left leg revolves off an angle of 30 degrees. Next lift the two hands horizontally to the shoulder, the heart is down to parallel to the floor, folding the leg right with the floor surface. Breathe out in about 5 beats and return to the original posture. Change side to repeat movement.
10 Bridge pose
Mom elect lying back, bend the knee to the feet laid on the floor, toes touch the wall. The hands are placed along the sides of the body, and the hands face down. Then gently push the hip upwards to stretch the torso first. Breathe out about 5 beats. This action mother should do every day 3 times.
11 Triangle pose
If the mother wants to improve spinal nerves, abdominal parts, help hip, legs supple, and strengthen blood circulation, mother should regularly exercise this posture.
First, the pregnant mother stands upright so that the two legs form an angle of 45 degrees. Then the mother breathed and tilted the person to the left, simultaneously raising her right hand, the left hand stretched, put on the leg. Finally breathe out and inhale and return to the original posture. Change side, repeat the movement.
12 Squatting posture
This is a very good posture for the legs and intestinal of the elected mother, thereby overcoming constipation and cramps during pregnancy.
First, the two legs spread wider than the shoulders, two hands on each other, chest. Then overlap the knee to squatting on the legs. As you sit, try to squeeze your elbows in and expand your hips. Keep posture for a few minutes.
