What are the precautions for yoga during pregnancy

Yoga is a gentle and soothing exercise that not only shapes the body but also improves the character. It has become a very popular sport in recent years. Regardless of gender, age or status, everyone likes to practice yoga. Some pregnant women also use yoga to stretch their bodies, which can also help with childbirth. But pregnant women are a special group after all, so they need to pay special attention when practicing yoga. So, what are the precautions for yoga during pregnancy?

1. Everyone’s situation is different. It is best to consult an obstetrician before arranging appropriate exercise.

2. Backbending movements will make the lower back of pregnant women, which is already under great pressure, even more fragile, so never do them.

3. When pregnant women are standing, they should always remind themselves to keep their feet parallel and avoid standing with their feet facing outward, which will put more pressure on the lumbar spine.

4. If a pregnant woman experiences dizziness, nausea or fatigue during exercise, she should stop immediately.

5. It is best to choose a yoga studio with relatively smooth air circulation, which is beneficial to the physical and mental health of the mother and fetus. If pregnant women experience abdominal pain or vaginal bleeding, they should go to the hospital for examination in time.

6. When pregnant women practice yoga, they should wear loose and comfortable clothes and wear shoes that fit well and are light.

7. Yoga lying positions are not suitable after the second trimester because they will compress the large blood vessels.

8. The abdominal muscles of pregnant women are already under great pressure. Abdominal training will create a greater burden and may even cause rupture of the rectus abdominis, making the lower back support even worse. It is absolutely not allowed to put your abdomen on the ground. When doing breathing exercises, make full use of possible breathing space but do not emphasize abdominal breathing or overly contract the abdomen.

Don't do sit-ups too early. Use your hands to support your abdomen when doing them to avoid tearing the rectus abdominis. Mothers who have undergone caesarean section need more time to recover. Remember to massage the wound frequently to help recovery.

9. Pregnant women’s heart rate should not be too fast when doing yoga, and it is best not to exceed the maximum heart rate. Maximum heart rate = (220-age)*60%.

10. During pregnancy, a woman's bulging abdomen has caused the chest cavity to shrink, and standing upside down will further compress the chest cavity.

11. During pregnancy, hormonal changes will cause more relaxin to be secreted, making the pregnant woman's body more flexible than usual. Do not over-stretch when doing exercises, otherwise you may get injured.

12. Deep twisting movements should also be avoided. You can only do simple rotation of the shoulders, neck and upper chest.

13. Pelvic tilt exercise. The easiest way is to stand with your body flat against the wall and try to rotate your tailbone forward, that is, try to slowly flatten your lower back, which was originally suspended in the air, against the wall. This can relieve lower back pain in pregnant women.

14. Squatting exercises can train the pelvic floor muscles of pregnant women. You can open your legs to shoulder width or slightly wider, with your toes pointing outward (this will make squatting easier), and then slowly half-squat. Open your feet wider and squat down completely. Then support your hands on the inside of your knees, put your hands together in front of your chest, and push your arms outwards.

15. Those whose abdomen is too heavy after 36 weeks, whose fetal position is still abnormal after 32 weeks, or who have hemorrhoids should not do the full squat. They can sit on a mat or yoga bricks to do the exercise.

The above 15 precautions about yoga during pregnancy are introduced. I hope that pregnant women who like to do yoga can keep them in mind and not force their bodies to do yoga movements. After all, the baby in the belly is the most important thing at the moment. Yoga is just an exercise that is conducive to childbirth, so just stop at the right time. In addition, after doing yoga, remember to supplement more calcium.