The yoga is one of the most suitable sports for practice during the pregnancy , both for the physical benefits of their appearance as relaxing as appropriate for a step change in the body and in the lives of women such as pregnancy. Whether you're already practicing as if you are newbie, you may want to consult your doctor before beginning. In Get Easy Tips we explain how to do yoga in pregnancy.
1. Subta Baddha Konasana. Lie on a mat with your knees bent and feet touching. The heels must bring them to the body, but no force posture and knees as close to the ground you can. You must place blankets or cushions to lie down on them.
2. Gato. On the mat, stand with knees and palms touching the floor. Then bend down imitating the posture cats often do, as hiding his head between his shoulders.
3. Parvatasana. Sitting cross-legged, hands intertwined with his arms outstretched.
4. Savasana. Lie on your side, placing the leg is higher, doubled, on a cushion.
5. Setu Bandha. By doing this posture of the bridge you should avoid straining the neck. Help yourself to some pillows to elevate the pelvis.
Instructions
- The yoga is a sport that has no place sudden movements. Anyway, we insist that before practice during pregnancy is recommended that you consult your physician.
- In a pregnancy, the digestive organs are more pressing by the physical changes of this state. Therefore, you should not eat in the two hours before the practice of yoga. For the same reason, you should avoid all abdominal exercises involving understanding.
- If you practice yoga in a sports center , your instructor commentates all details related to your pregnancy , for example, if you gained the tension, if you suffer a lot of nausea, if you are uneasy, etc.. Thus, you can adapt the exercises to your needs.
- Always after consulting your doctor, if you have never practiced yoga waits until the third month of pregnancy to start.
- The long deep breathing practiced in yoga is very suitable during pregnancy . On the one hand, will reduce the tensions peculiar to pregnancy and, second, learn to breathe properly and also benefit the fetus.
- It's taking the air through your nose, slowly and retain the air before releasing it. The latter process should be twice longer than inspiration.
- Then find five suitable yoga postures to practice during pregnancy :
1. Subta Baddha Konasana. Lie on a mat with your knees bent and feet touching. The heels must bring them to the body, but no force posture and knees as close to the ground you can. You must place blankets or cushions to lie down on them.
2. Gato. On the mat, stand with knees and palms touching the floor. Then bend down imitating the posture cats often do, as hiding his head between his shoulders.
3. Parvatasana. Sitting cross-legged, hands intertwined with his arms outstretched.
4. Savasana. Lie on your side, placing the leg is higher, doubled, on a cushion.
5. Setu Bandha. By doing this posture of the bridge you should avoid straining the neck. Help yourself to some pillows to elevate the pelvis.
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