Yoga (Yoga) is to raise awareness and help people realize their full potential through the system. Yoga postures use ancient and easy-to-master techniques to improve people's physical, mental, emotional and spiritual abilities. It is a way of achieving harmony between body, mind and spirit.
The ancient Indians believed that people could be one with heaven. They practiced different ways of yoga practice and integrated into daily life: morality, self-forgetting movements, stable minds, religious responsibilities, desirelessness, meditation and the universe. Nature and creation.
Pregnant yoga and ordinary yoga are different and more soothing, just to let pregnant mothers exercise and relax . For expectant mothers during pregnancy, yoga is a sport that is very suitable for pregnant mothers, but it varies from person to person.
Advantages of practicing yoga during pregnancy
　　 Exercise during pregnancy is conducive to the healthy development of the fetal brain and muscles, which is conducive to the mother's normal pregnancy and smooth delivery, yoga is a good way. Throughout pregnancy, pregnant women can practice different yoga postures, but they must be based on individual needs and comfort. Yoga exercises vary from person to person and must be coordinated with the person's physical condition. If you feel uncomfortable during practice. You can use a practice posture that is more suitable for you.
There are some kinds of dangerous movements that have been specifically targeted at pregnant mothers.
Experts advise: the abdominal breathing method of yoga is good for the body even if you do not exercise.
First, what should you pay attention to during yoga practice for pregnant women? 　　
　   Pregnant women practicing yoga To do moderate exercise, we must determine the quantitative criteria for moderate exercise. So how can we determine the standard of moderate exercise? We have a very simple test method: follow the FITT principle, which is the number, intensity, time and type of exercise.
1 , the number of exercises
The latest research shows that in addition to illness, most pregnant women should exercise for at least 30 minutes a day . If you don't exercise regularly, do you want to run a few kilometers or play tennis every day, and gradually increase your activity during exercise. If you have started regular exercise before pregnancy, you should stick to it as long as you don't feel uncomfortable, but adjust the amount of activity. Making a good plan is a good start to exercise. You should exercise 3 times a week . If you have less than 3 times , you will not be able to improve your heart and lungs. Then gradually increase the number of activities, if the body feels too tired, it is necessary to reduce the amount of activity.
2 , exercise intensity
Moderate exercise intensity is the key during the entire pregnancy —the intensity is too small to exercise, and too much intensity will be too tired or even dangerous. Exercise intensity must be carefully planned, so don't be too demanding. Because the heart rate of pregnant women is already 15-20 times faster than normal people , so they can't be tired anymore. Measuring heart rate is an effective method to determine whether the exercise intensity is too big or too low. The correspondence between heart rate and age is as follows. It can be measured by heart rate meter. It can also be used to measure the pulse and put the index finger and middle finger of one hand in another. The inner side of the wrist of the hand, that is, the lower part of the thumb, touches the pulse. If you can't touch it, you can feel a strong pulse in the neck, that is, put the index finger and middle finger on the side of the neck, about three under the jaw. Point to. Measure the number of heartbeats in ten seconds and multiply by six to get your heart rate.
Another simple method is “ speech test â€. When you exercise, you can talk continuously without stopping to gasp, indicating that your heart rate is within the normal range, and the exercise intensity is appropriate. If you are asthmatic and have difficulty speaking, you should reduce the amount of 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.
Sichuan Soper Science & Technilogy Co., Ltd , https://www.Soper.com.cn