Yoga poses suitable for pregnant women include bicycle pose, cat-cow pose, and dynamic incline bridge pose, among others.
It is recommended for pregnant women to start practicing yoga at around 3-7 months. The first three months are not suitable for yoga, and later on, due to the larger size of the fetus, it is also not suitable. In addition to choosing appropriate yoga poses, it is also important to practice yoga at the right time.
Suitable Yoga Poses for Pregnant Women:
1. Bicycle Pose: The pedaling action strengthens the abdomen and flexes the hip joints.
2. Cat-Cow Pose: The upward and downward arching of the back helps maintain the flexibility of the spine and gently strengthens the muscles of the back and abdomen.
3. Dynamic Incline Bridge Pose: Overcoming gravity to lift the body upward can enhance the strength of the legs, hips, and back.
4. Artisan's Forward Bend Pose: This gentle forward-bending yoga pose can enhance hip flexibility, stretch the inner thigh muscles, and groin area.
5. Pelvic Floor Lift Pose: This pose strengthens the pelvic floor muscles between the tailbone and pubic bone and can also help prevent common hemorrhoid issues in pregnant women. In fact, this technique should be practiced throughout pregnancy.
When is it suitable for pregnant women to practice yoga?
It is suitable for pregnant women to practice yoga from 3 months to 7 months, which can help with childbirth and fetal development. During the second trimester, when the fetus is stably implanted, pregnant women can increase their exercise intensity appropriately based on their physical condition and past exercise experience, performing exercises within their capabilities, such as prenatal exercises and prenatal yoga. However, it is important to remember not to perform strenuous exercises that can easily lead to loss of balance, such as running and jumping. Yoga practice is suitable after 3 months of pregnancy.
Precautions for Pregnant Women Practicing Yoga:
1. It is best to choose a yoga studio with good ventilation, which benefits the physical and mental health of both the mother and fetus.
2. Wear loose and comfortable clothing, and ensure that shoes are comfortable and lightweight.
3. Replenish water promptly to prevent dehydration.
4. Keep warm to avoid catching a cold.
5. Pregnant women should not have a fast heart rate while doing yoga, with the maximum heart rate not exceeding (220-age)*60%.
