What Are the Best Sources of Muscle and Joint Pain Relief?

Pregnant women practicing yoga can enhance physical strength and muscle tension, enhance the body's sense of balance, and improve the flexibility and flexibility of the entire muscle tissue. At the same time, it stimulates the glands that control hormone secretion, accelerates blood circulation, and can control breathing well. In addition, yoga for the abdomen can help reshape your body after childbirth. Pregnant women can practice different yoga postures, but it must be based on personal needs and comfort. But be aware that yoga is not the only way to make pregnancy and childbirth safer and smoother. Practicing yoga can make this process easy and simple and help pregnant women maintain a peaceful mindset before giving birth.

Pregnant Yoga

(Yoga for pregnant women)

Pregnant women practicing yoga can enhance physical strength and muscle tension, enhance the body's sense of balance, and improve the flexibility and flexibility of the entire muscle tissue. At the same time, it stimulates the glands that control hormone secretion, accelerates blood circulation, and can control breathing well. In addition, yoga for the abdomen can help reshape your body after childbirth. Pregnant women can practice different yoga postures, but it must be based on personal needs and comfort. But be aware that yoga is not the only way to make pregnancy and childbirth safer and smoother. Practicing yoga can make this process easy and simple and help pregnant women maintain a peaceful mindset before giving birth.

In yoga, pregnancy is considered an auspicious sign. So people who practice yoga, no matter how many challenges they encounter, always think of pregnancy as a happy and energetic process. The mentality of pregnant women has a lot to do with their experience during pregnancy. Therefore, the practice and lifestyle of yoga become more and more important. Yoga can not only bring health and tranquility to pregnant mothers, but also allow them to nurture their babies. Various yoga exercises work together to help pregnant women cultivate spiritual love and wisdom, so as to develop qualities such as self-discipline, patience, tolerance, calm, self-sacrifice, etc., so that pregnant women can physically and mentally prepare for childbirth and raise children Many preparations to help pregnant women through pregnancy.

Chinese name

Pregnant Yoga

Foreign name

Yoga for pregnant women

Exercise type

Aerobic exercise

Country of origin

India

In the first stage of pregnancy, any laborious physical exercises performed by pregnant women often fail to persist and eventually give up. It is recommended that pregnant women start exercising from the 4th month of pregnancy. For a proactive and healthy future mother who has no history of miscarriage, as long as she feels ready, she can begin to exercise gently to strengthen the body and increase muscle flexibility and tension.

Lie on your back with your knees bent, your knees close together, your feet apart, slightly wider than your hips. As the pregnancy time increases, a cushion can be placed under the knee for more comfort.

Lie down first to relax your body.

First things to do during pregnancy:

First, yoga

For pregnant women to practice yoga in order to achieve moderate exercise, it is necessary to determine the quantitative standard of appropriate exercise. So how can we determine the standard of moderate exercise? We have a very simple detection method: follow the FITT principle, that is, the number of times, intensity, time and type of exercise.

Number of exercises

The latest research shows that, with the exception of the disease, most pregnant women should exercise for at least 30 minutes a day. If you have nt exercised often before, do nt wanna run a few kilometers or play tennis every day, and gradually increase your activity while you exercise. If you have started regular exercise before pregnancy, you should stick to it as long as there is no discomfort, but adjust the amount of activity. Making a good plan is to start a good exercise. You should exercise 3 times a week. If it is less than 3 times, it will not improve heart and lung health. Then gradually increase the number of activities, if the body feels too tired, it is necessary to appropriately reduce the amount of activity.

Exercise intensity

During the entire pregnancy, moderate exercise intensity is the key-too little intensity will not play a role, too much intensity will be too tired and even dangerous. Exercise intensity must be carefully planned, so don't be too demanding of yourself. Because the heart rate of a pregnant woman is already 15-20 times faster than a normal person, you can no longer be tired. Measuring heart rate is an effective method to determine whether the exercise intensity is too large or insufficient. The corresponding relationship between heart rate and age is shown in the following table. It can be measured with a heart rate meter or by measuring the pulse. Put the index and middle fingers of one hand on the other Touch the pulse on the inner side of the wrist of the hand, that is, below the thumb. If you ca nt touch it, you can feel a strong pulse on the neck. Put the index and middle fingers on one side of the neck and about three fingers below the jaw. . Measure the heartbeat for ten seconds and multiply it by six to get your heart rate.

Another simple method is the "speech test". You can speak continuously during exercise without stopping to breathe, indicating that the heart rate is within the normal range and the exercise intensity is appropriate. If you are asthmatic and have difficulty speaking, then reduce your activity until you feel comfortable . The heart rate at this time may be below the normal range, but that is the heart rate at normal exercise intensity.

Exercise time

At the beginning, each exercise should be short, and too long can cause muscle pain and fatigue. In the first few weeks, each activity is 15 minutes, and the heart rate is within the normal range, which is a good start for a proper exercise team. At this heart rate level, you will feel comfortable and then increase by 2 minutes at a time until each activity reaches 30 minutes. Experienced and regular exercise will keep your heart rate within the normal range for 30 minutes of continuous activity.

However, even if you started exercising before pregnancy, do not increase your activity until the 14th week of pregnancy. But in the 4-6 months of pregnancy to increase activity, pregnant women are energetic at this time. You will feel tired in the first 7-9 months, and you should reduce your activity.