Pregnant women, elegant body sculpting yoga

1. Pregnant yoga movement and stability elegant shaping

Their first pregnancy mothers often lack experience and lack of self-adjustment ability of physical changes during pregnancy, while the ancient practice of yoga can be good to address these deficiencies. Yoga relaxation, stretch, can precipitate physical and psychological, to help ease the anxiety of pregnant women and even fear of, the body can help pregnant women to adapt to the new development and growth, alleviate and remove some discomfort, and body shape for the post-natal recovery basis.

Prevail mothers, senior fitness instructors recommend a few simple, effective and safe yoga poses to help mothers to keep their pregnancy weight, strong body, increase flexibility, both to prepare for the birth, but also in the postpartum more quickly got back into shape.

2. Correct sitting posture

When sitting, his legs comfortably separated, feet forward, hands lightly on the front leg, lean forward slightly, with the bottom of the lungs breathing, "along the" spine up, in between the thighs and torso to create space the front of the pubic bone slightly forward, adjust the pelvis, sitting in the anus, the natural breathing.

3. Correct station positions

Face the wall or standard-length mirror, feet together, toes and heels into a straight line, ankle should be close together, weight evenly distributed on both sides of the feet inside and outside, to ensure that when the arch of the foot arch to adjust the body, strength of upward mobility , knee backward contraction, the diaphragm opening, back down the back stretch, shoulders chest expansion, this time stretching the spine until the skull, arms drooping naturally, slightly left trunk, to a slight rotation, the biceps and elbow on the inside forward, palm toward the body, indented hips, tightening the anus.

4. Butterfly

Upper body straight, sitting on the floor, arms stretched out behind the supporting force from the body and bending the knee to form a loose diamond.

Upper body slightly forward toes and feet and hold your fingers around the outside of the foot to push together to try to bring back foot to the pelvis, while maintaining the spine straight, natural breathing, knees up and down swing, it Like butterfly wings rippling, feel the inner thighs, top of the stretch ligaments and progressive relaxation. To maintain 20-30 seconds, after warming up, strengthening ligaments stretching, breathing and breath, and elbows outward and press down with your knees, maintain 20-30 seconds, then inhale and straighten the upper body.

5. Bridge

This action can stretch and strong abdominal and back muscles, making the back more flexible, pressure on the ribs and back, can increase kidney activity, which diuretic.

Body to let go supine, knees bent, feet and bone width of the Department in a straight line, had thrust the trunk, the body arched, and exhale, then inhale.

Breath, inhale, stretch your arms, into a solid triangle, shrinking the scapula, extending the chest, relax the body, power shifted to the shoulders, shrink hips, pushed bone width of the Department to increase the back, maintaining posture, normal breathing .

6. Cat Stretch type

This position will help improve the shoulders, neck and spine flexibility, it can be a strong reproductive system, can be brittle on the floor before pregnancy, the limbs support the body, thighs and upper arms should be vertical with the knee, and bone width of the Department of into a straight line, six months training, the body center of gravity evenly distributed in the limbs.

Reduce the head, chin towards chest, shrink hips, before pushing the Ministry of bone width, curved spine, it raised, neck and shoulder stretching as far as possible, relaxing time to sit back on your feet, your knees, body forward, elbow the ground, lift up the chin with both hands to maintain the posture, natural breathing 4-6 times.