Yoga is a sport derived from India, is a discipline for everyone and is one of the few sport that pregnant mothers can work. Studies have shown that yoga during pregnancy has many benefits for both mother and fetus. Department of Yoga for pregnant women typically include reaching movements, stretching the legs, bending, bending … without difficult movements. These exercises in place gently mainly used to regulate breathing combined with movement of muscles, joints in the body to help to help the mother learn to breathe deeply and relax, very useful when entering the stage labor, birth, and then the mother. Yoga gives elected mother great effects to physically and mentally:
Yoga improves blood circulation and reduce water retention issues and compliance.
Yoga helps pregnant mothers avoid the unpleasant phenomenon of pregnancy such as nausea, cramps, swelling of legs, sore back, aching.
Yoga can be elected mother supple, moving gently, enhancing the strength of the back support, spinal; toned muscles, ligaments have good elasticity helps pregnant mothers are more agile, spirit, comfort and pain relief during labor, she elected to have a ready position when the birth.
Not to gain weight than necessary, maintain body weight in a healthy enough for maternal and infant health, get in shape quickly after birth.
Yoga emphasizes breathing and moving constantly to help the mother breathe more deeply, reduces anxiety and stress, creating a relaxing sleep, help mom relax elected nervous system. When pregnant mothers feel relaxed, which controls emotions during pregnancy and childbirth. Pregnant mother will feel less fear when born, the uterus will easily expand to accommodate your baby is born. Women remember this cycle: fear – tightening – pain, so time will shorten delivery than pregnant mothers not yoga. Yoga helps women learn how to breathe in order to help the body be relaxed, relax and birth follow your instincts.
Research shows, genres yoga retreats, combining physical activity and meditation can be a therapy significantly help women overcome symptoms of depression during pregnancy and strengthen the bond between mother and baby.
When yoga mother, baby in the womb is also moving in. When the baby is born will become stronger faster and lighter.
When pregnant mother should do?
You can set after learning she was pregnant. Time should set immediately week 12 onwards because then the fetus and the mother was stable over the period also had morning sickness, fatigue. This period began fetus bigger so would cause or suffer mother phenomena such as back pain, hip, travel more difficult. Yoga for pregnant women at this time help reduce aches and improve morale. Every week you can arrange two sessions or more files So hesitate any longer, she elected refer useful yoga exercises following soon!
4 best yoga exercises for pregnant health.
With 10-15 minutes of exercise each day with 5 simple movements below, make sure your stage of pregnancy will become relaxed and lighter: 1. movement bridges: This posture helps fatigue reduces back pain a common problem during pregnancy.
– Two large under the body outstretched, knees bent hips wider. – Support your body with your hands and knees; Slowly bent back up when inhaling deeply – Relax put back down and breathe it all off – Repeat your breath. 2. The butterfly effect: This is seated movements help open your pelvis, this exercise helps mothers give birth easily, reduce back pain, leg pain
– Sit up straight – Zoning feet, palms of feet touching – Pressed lightly knees to the ground, not necessarily touch the floor, open the hips as broad as possible, back straight, keep 5 breathing – Drop it knees pressed down to make continuous rhythm as butterfly – Repeat until you feel comfortable.
3. Action of squat: Squat, postures help relax and open the pelvis, thighs as well effectively prevent diseases constipation or cramping.
With this position, she can vote using props lining to have a rest. Then concentrate relaxing to breathe deeply into the abdomen, adequate supply of oxygen to the fetus. – Stand facing the back of a chair based, so you can hold onto, feet placed hip width, toes facing the two sides, hands can hold back chair for balance. – Slightly puffed up out front, loose shoulders, then lower the tailbone as you’re sitting down on a cushion. Indian elbows on knees in to their palms forward, back straight, extend the hip out more, trying to balance the body in this position, the weight put on the heel – Inhale and exhale out slowly foot lifting upright. – Repeat 4. Breathing Meditation relaxed posture: Dynamic posture relaxation breathing meditation helps rehearsals perfect mother becomes pregnant.
– Sit comfortably on the mat, in the middle of a shower (soles must lap left foot) – Pull shoulders back gently a bit, to push the chest high and keep your back, straight and to spine stretching dished out, gently place your hands on the belly or knees. – softly closed his eyes or ajar as you like – Relax the entire body surface, smiling – Breathe slowly deeply into by both the nose and mouth, breathe out all light from the word for breath in breathing its natural. – Focus on your breath for about 10 – 30 minutes, gradually, the muscles will be angry. (One track mind meditation will take mother and baby to a world of relaxation, tranquility listening to the melodious sounds of life.) – Feel your body after exercise. Pregnant mother should maintain hard perform yoga exercises on 3-5 times / week