Practicing Yoga during pregnancy not only helps maintain a healthy pregnancy, expanding hips, increase endurance, but also to relax, reduce stress, anxiety. From there, create favorable conditions for pregnant mothers in labor and “through labor” easier. Therefore, if you do not feel safe to exercise, such as walking or swimming, you should look to the Yoga. Let Yoga Plus Refer to the following note to help mothers with healthy pregnant yoga offline.
Note the first 3 months of pregnancy
-For the first 3 months the mother should practice the gentle movements, the most basic. Do not set too difficult poses, postures bring higher knee pelvis, will affect the position of the fetus is not good.
-In performing yoga exercises should cool down the mother to listen to your body, to see if the body had any reaction to exercise or not. The mother should not be too tried to gather the difficult movements, movements should file his suit and must comply with the instructions of the coach.
-Three first months of pregnancy mothers should not exercise too long, should only be practiced within 15-30 minutes after exercise is complete and the mother should walk to stretch the body to avoid eating immediately after just finished
-In during practice if the mother feels tired, stressed, or more serious is bleeding, the mother stop the exercise immediately and informed the coach that can guide change other exercises for more suitable.
Note 3 months between pregnancies
Entering this stage, the mother’s joints are gradually easing elected so that you should be cautious when practicing Yoga. Do not try to hold a pose for a long time, proceed slowly and movements carefully to maximize efficiency and avoid injury. Avoid abuse of time lounging on the carpet for too long back straight to ensure good blood flow to the uterus of pregnant mother.
Note in the last 3 months of pregnancy
This stage mother often seen lobbying elected body will meet more difficulties by belly has become quite large. You should perform a standing position with the help of props such as a chair to avoid imbalance, injury to the mother or fetus. Also props like rubber balls, cubes, straps can also help you move and change poses a stable and secure manner.
8 things pregnant women should avoid when practicing yoga:
-The parent elected to avoid making the twisting body movements too much, especially the waist and back. This can cause a negative impact to the development of the fetus.
-No body curl instead, you can lay legs sideways leaning or lying on the carpet again ranked as two soles to extend lozenge pelvis.
-Don’t put higher knee pelvis and not jump because this would negatively affect the position of the fetus.
-In during pregnancy, you need to determine the target exercise to keep healthy. So, she elected not to practice yoga too long causing fatigue strength and especially the first three months of pregnancy. Optimal exercise time should be within 30-45 minutes. Once finished with the mother so is breathing torso avoid eating immediately after just finished slightly.
-Not too important position because of excessive emphasis on the implementation of correct posture so that the mother only increased tensions elected body and mind. Instead, you focus on breathing, meditation, gentle body movement and simplifies the movements as much as possible. Only then, you feel mentally relaxed, fun after hours of practice yoga.
Grape drink enough water during exercise and wear clothes set feels comfortable for you.
– before starting and cool down to relax after finishing training.
– Make Always listen to your body during exercise. If you feel dizzy or pain in any part of the body, proving you were too much and should stop.
If possible, find yourself a qualified person special guide, adhere to the instructions exactly to the movements match the physical fitness and Yoga practice safely.