8 recommended basic yoga exercises for pregnant women

Entertainment May 09, 2020 13:37

Yoga combined with deep breathing not only bring the mother a cheerful spirit and reduce joint pain, but also stimulate the development of the fetus's senses and respiratory system. It can also reduce the rate of preterm birth.

Practicing yoga every day helps pregnant women have good health and a relaxed, happy and positive spirit during pregnancy. Moreover, practicing yoga every day helps your baby get better nutrients and oxygen, so that he/she can develop in the best environment.

8 recommended basic yoga exercises for pregnant women

8 recommended basic yoga exercises for pregnant women

Exercise 1: Stretch your feet

- Purpose: Increase flexibility of leg muscles.

- Posture: Sit up straight, hands on the floor, legs stretched out.

- How to do it: Inhale and push your feet toward the floor, exhale toward the body.

Exercise 2: Turn your feet around

- Purpose: Increase circulation in the foot and thus reduce edema.

- Posture: Sit up straight, hands on the floor, legs stretched out.

- How to do it: Inhale and push your feet to the floor and turn your ankles around. Exhale, pull the leg toward the body and turn around.

8 recommended basic yoga exercises for pregnant women

Exercise 3: Stretch your hip joint

- Purpose: Relax the hip joint, which can help you give birth more easily.

- Posture: Sit up straight on the floor, legs folded, soles pressed together.

- How to do it: Inhale and push your knees toward the floor gently, exhale to relax.

Exercise 4: Stretch your hip muscles

- Purpose: Reduce stress in the hip, groin and reduce back pain.

- Posture: Sit up straight on the floor, legs folded, soles pressed together.

- How to do it: Inhale to push your knees toward the floor while your hands pull up your knees, these two antagonistic forces will reduce tension in the hip and reduce lower back pain. Breathe out to relax.

8 recommended basic yoga exercises for pregnant women

Exercise 5: Rib

- Purpose: To increase the flexibility of the intercostal muscles.

- Posture: Sit up straight, cross-legged on the floor.

- How to do it: Breathe in and stretch your right arm over your head, stretch your hips and then push your right hand to the left, relax. Then switch hands.

Exercise 6: Hands

-Purpose: Maintain and develop the gravity of the arms, shoulders and intercostals.

- Posture: Sit up straight with legs crossed, hands on head.

- How to do it: Inhale, raise the right arm high, slightly stretch the hip muscles, breathe out relaxed. Repeat with the left hand.

8 recommended basic yoga exercises for pregnant women

Exercise 7: Pelvis

 - Purpose: Maintain, strengthen the pelvis and help reduce back pain.

- Posture: Lie on your back and bend your knee with your palms facing down on the floor.

- How to do it: Inhale, head up, back arched, lift your butt up, tighten your abdominal muscles. Breathe out and lower your butt to the floor.

Exercise 8: Back

- Purpose: Relieve low back pain.

- Posture: Get down on all fours, with your hands and thighs at a 90-degree angle with the floor.

- How to do it: Inhale, lift your head up and arch your back. Exhale, lower your head, curve your back, lower your buttocks.

In the last months of pregnancy, pregnant women should walk or exercise for about 30 minutes a day. You can also do some yoga exercises to make the groin areas expand well. When practicing, pregnant women should pay attention to the breathing. Besides exercise, pregnant women ought to eat enough nutrition.

Watch next: The Benefits Of Prenatal Yoga

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