Yoga good little students a beautiful

A woman during pregnancy is the most beautiful and cherished stage, but this particular period there will be a lot of trouble, such as: There are many sports can not, early response and the body of aliasing.

Pregnancy certainly bloated it? Pregnant women can not enjoy the sport happy? To our mothers come yoga class. You will know how to use yoga to relieve pregnancy response, how to bring yoga to enjoy endless nourish you and your baby, how to help your birth yoga and postpartum recovery.

Note:

1. Miscarriage of a pregnant woman can not practicing physical.

2. Any physical illness, please inform the teacher or doctor ahead of time.

3. That fatigue can be any time to rest.

First phase: 1 ~ 16 weeks

First few weeks you may not know she was pregnant, because the feeling was not obvious within the confessions. About 6 weeks, when the fetus's head, heart, circulatory system and spine formation, like the flood of hormones to increase, will appear;

1. As the hormones change the body will be nausea, vomiting, and these symptoms often occur in the morning;

2. Breast swelling, pain;

3. Irritability, restlessness, frustration, depression or sudden disturbance of pregnancy news was upset;

4. Frequent urination;

5. Hyperacidity, stomach pain;

6. Migraine headaches, low blood sugar;

7. Fatigue, easy to the storm.

Chan Wai

Cat 1. Legs hip width, hands open with fingers, the hands to shoulder width distance.

2. Breathing, stretching the spine, looked up.

3. Breath, hump back, head and the tailbone inward collection, eyes to the abdomen.

Effect: soft spine, reduce migraine, nourish the reproductive system, relieve pregnancy reaction.

Note: The Pad in palm root towel.

Side of the waist-type

1. Sitting on the stool with his legs apart.

2. Breathing, right arm extended upward.

3. Breath, upper body bending to the left.

4. Breathing, the body back to center.

5. Breath, drop your arms, relax your body.

Efficacy: Exercise waist muscles, regulating body endocrine, energize the body.

Note: Do not stretch too much range, do not hold your breath, natural breath.

Dual roles

1. Standing, hands on hips, legs apart, looked up, chest.

2. Body bent forward.

3. Two hands on or in helping in the yoga bricks.

4. Arms behind his back, fingers intersect.

5. Return, the hands let go, the first rise, hands hips, slowly get up.

Effect: ease shoulder and back pain and fatigue, relieve chest pain.

Note: high blood pressure Convicted of practice.

Simple bridge

1. Supine, legs bent, soles of the feet landing, feet shoulder width distance. Put in the lateral arms, palms down.

2. Inhale, raise the buttocks. Hands at waist Department can trust.

3. Breath, body drop to the ground.

Effect: nourishes the reproductive system, calm body and mind.

Note: tighten the legs and buttocks muscles.

Fish type

1. Supine, feet relative heart, knee sideways open, hands on hips below.

2. Elbow with a Supporter, the cervical spine to relax back, raised his head and shoulders, head lightly touching the ground.

3. Return, elbow brace, allowing the first lift, then slowly back into the ground.

Effect: relaxed spine, to improve the chest pain, treat migraine headaches.

Note: Do not put the weight upon their heads; lumbar pads under a towel.

Beam angle type

1. Sitting, soles of the feet relative, knees sideways to open, both hands feet.

2. Breath, the body leaned forward.

3. Hand on knee, back after the by, Han Xiong bow.

4. Move to the right of the center of gravity.

5. Move to the left of center of gravity.

6. Arms clinging legs, chest paste.

Effect: nourishes the hip, to help open the hip and help the production. And alleviate varicose veins.

Note: Do not arched. Gluteus backward.

Camel

1. Knees. Legs shoulder width distance, behind a chair.

2. Hand on a chair, head back, chest.

3. Relax, turn around, lie on the chair to Qian Fu.

Effects: chest and nourish the throat and chest. On the face is also good for blood circulation.

Note: The legs and buttocks muscles tighten.

Warrior-type

1. Sit on the chair, knees sideways open, hands clasped together in the chest.

2. Sideways to the right leg extended, toes inside the buckle, the weight of his left leg in the chair, stretching his arms.

3. Breath, upper body bending to the left. Placed in the left thigh at the top of the left arm, right arm extended upward, eyes to the point of view.

4. Turned to the left side, arms extended upward, hands clasped together.

Effect: strong leg muscles and prevent constipation.

Note: stronger and powerful hind legs to straighten.

Sit roles

1. Sitting position, legs open, knees extended home, hook feet, toes up.

2. Hands back, on the floor, chest, back cervical relaxation.

3. Both hands in front of body, slowly moving forward, upper body bent forward.

Effect: to help open the hips to help delivery.

Note: arm muscles move backward. Upper body forward, do not squeeze to the abdomen.