22 yoga exercises for pregnant women in the first 3 months of pregnancy are easy to give birth and ready to go through the air

Yoga for pregnant women is exercises designed specifically for pregnant women that not only help pregnant mothers improve their health, but also bring a lot of benefits to the "baby" in the abdomen. Let's join aFamilyToday Health to learn 14 yoga exercises to help pregnant mothers become supple and healthy, fetus develops properly!

You've just received the good news that a new little angel has an image in you. It's wonderful, congratulations pregnant mother. There's nothing happier being a mother than being a mother, but being pregnant also makes you tired. And in the first trimester of pregnancy, you will sometimes feel tired, head-on, and afraid of foods you used to enjoy. These are signs that you are experiencing morning sickness. ( 1 ) ( 2 ) ( 3 )

Did you know that morning sickness symptoms can be improved with yoga exercises specifically designed for pregnant women? Plus, the benefits yoga brings during pregnancy will surprise you. In particular, yoga can help pregnant women overcome depression . Isn't this a great opportunity to get acquainted with yoga?

 

Yoga for pregnant mothers in the first 3 months (prenatal yoga)

Prenatal yoga is a type of yoga specially designed for pregnant women. This type of yoga can help pregnant mothers have physical and mental preparation before giving birth.

Yoga helps focus on practicing breathing postures, hips area and restoring energy when pregnant mothers feel tired due to hormonal changes during pregnancy. For pregnant women, regular yoga exercises not only keep mothers healthy and active, but also bring great benefits to the fetus.

1. When is the best time to start prenatal yoga?

In fact, if you don't have any unusual health problems, you can start practicing yoga exercises as soon as you find out you're pregnant. However, it is better and safer for you to consult an obstetrician before starting the exercise.

Most doctors allow pregnant women to start exercising from the second trimester of pregnancy. This is because usually after the 12th week of pregnancy, morning sickness should go away and you can now comfortably move on.

2. Where is the best place to practice yoga?

You can do yoga at the gym or do it yourself at home. However, if this is your first time getting used to yoga, you better come join a yoga class for pregnant women at the gym.

In the yoga studio, you can practice the poses that best suit your own pregnancy health. In addition, even when practicing yoga, you still run the risk of having difficulty with some of the yoga exercises designed specifically for pregnant mothers. Coming to the gym also helps you feel more secure about safe positions for your baby in the belly.

At the gym, you have the opportunity to meet pregnant moms, so you can easily share practice experiences and exchange issues related to pregnancy. After practicing the exercises thoroughly, you can keep practicing yoga for pregnant women at home.

3. What intensity should yoga practice for pregnant women?

You can practice 1-2 times a week in the yoga room for 60 - 75 minutes per session. If you practice at home, you can practice for 30 minutes a day. You can start out by practicing the breathing technique for 15 minutes and practicing the postures that focus on the hips, arms, and stretches for 15 minutes afterwards. You can combine yoga with other sports such as swimming or walking.

In particular, when practicing yoga in each trimester, you also need to pay attention to what movements to practice in each stage of pregnancy and practice correctly so as not to adversely affect the fetus.

Benefits of practicing yoga during pregnancy

Create a hormonal balance, increase physical fitness and help blood circulation better.

Improve the amount of oxygen circulating through the placenta thanks to regular practice of deep breathing.

Help you sleep well, sleep deeper.

Practicing yoga during pregnancy prevents you from gaining too much weight, helping you quickly get in shape after giving birth . At the same time, a baby is born with a healthy, standard weight.

You will be more supple, ligaments and muscles become more elastic, helping to reduce the  cramps during pregnancy , pain during pregnancy in late pregnancy.

Reduce the risk of premature birth, high blood pressure and maintain adequate amniotic fluid.

Practicing yoga breathing exercises makes it easy to take your breath during labor.

14 yoga poses for pregnant women to help the body firmer and healthier

Notes when practicing 14 yoga moves for pregnant women that aFamilyToday Health introduces below:

For each yoga pose, you should practice for 5-8 deep breaths through your nose, repeat 3 times.

When practicing, you should not hold your breath because deep breathing and proper breathing are very important for both mother and baby.

If during any of these movements you feel dizzy, stop and return to Tadasana (mountain pose) position. Dizziness usually occurs when you breathe incorrectly.

If your dizziness does not improve after you have stopped exercising or resting, talk to your trainer or an obstetrician for specific instructions.

1. Mountain Pose (Tadasana)

 

 

Implementation steps

Stand with your feet hip-width apart, with your feet parallel to each other. Based on the current state of your stomach during pregnancy, this position will help you stand up more easily.

Keep your arms on either side of your body.

Close your eyes and slowly relax your face and shoulder muscles.

Alternative method

Place your hands in front of your chest and then close your eyes and take a deep breath. Remember to do this step before you practice to regulate your breathing, focus and balance.

 

 

Put your hands together and then lift and extend your arms. Just like that, keep pulling upwards until the palms of your hands are clasped and held firmly on top of your head.

 

 

The last step, you straighten your arms and tilt your torso in turn to the sides.

 

 

This pose can help warm the body.

2. Yoga for pregnant women: Seat posture (Uttakatasana)

Implementation steps

Stand up straight, then bend your knees as if you were in a chair. Remember, don't put pressure on your abdomen, and you need to keep your pelvis.

 

 

Raise and extend your arms along your torso and keep your hands flexible.

 

 

3. Tree Pose (Vrksasana)

Implementation steps

Prepare in the Tadasana pose, then place palms on waist, bend right knee and place right foot on left thigh. If this is too difficult, place your feet on your calves, focus on one point and keep your balance.

 

 

Once you have your balance, extend your arms out, pull upwards, and clasp your hands above the top of your head.

 

 

Alternative method

Being pregnant can make it difficult to keep your balance while doing exercises like this, but with support, you can exercise easily. You can practice with a wall or chair.

 

 

4. Half straightening pose (Ardha Uttanasana)

Implementation steps

Prepare in Tadasana pose, then place a block of yoga bricks vertically in front of you. Place your hands on the block and adjust the pelvis so that the shoulders and pelvis are parallel.

 

 

You may need a chair or a wall to support. When you practice with a chair or wall, place your arms on the support in front of you while the palms are facing inward, your arms pressed to the sides of your ears.

 

 

5. Straightening pose (Uttanasana)

Implementation steps

Prepare in Tadasana, then place palms on waist, bend over and let palms touch the floor.

 

 

If your hand does not reach the floor, place a yoga block in front of your toes and place the palm of your hand on the block.

 

 

If you feel dizzy, stop and return to Tadasana position.

6. Yoga exercises for pregnant women: Warrior II pose (Virabhadrasana II)

Implementation steps

 

 

In Tadasana position, you step right foot back, toes facing right. The forelegs are folded and keep the toes facing forward.

Extend arms to 2 sides, parallel to shoulder, note that the right arms are parallel. Focus on looking at the fingers in front of you.

Put the palms on the waist and return the back steps to the same position, returning to Tadasana. Do the same with the other leg.

7. Expanded triangle pose (Utthita Trikonasana)

Implementation steps

 

 

Prepare in Warrior II pose, then straighten your front legs. Bring your hand forward and grab your big toe or ankle. If it feels too difficult, you can place the yoga block next to your foreleg and place your hand on it.

Extend your arms, hold out your chest, and look directly at the fingers above your head. Relax your shoulder, neck, and facial muscles.

Switch to upright position and put your hands on both sides, then put your hands on the waist and return to Tadasana. Do the same with the other party.

8. Side straightening (Parsvottanasana)

Implementation steps

From Tadasana posture, you step right foot back, direct your body forward, legs straight, feet turn 45 degrees to the side, then clasp your hands behind your back and extend your chest, stretch your shoulders.

 

 

Release your hands and bend your torso close to your thighs, but remember to leave space between your abdomen, and place your palms on the floor next to your front leg. If it is difficult to touch the floor, place a block of bricks next to your foot and place your hand on it.

 

 

Raise your body back up to a standing position and then stand in Tadasana. Do the same with the other party.

9. Warrior pose III (Virabhadrasana III)

Implementation steps

From Tadasana pose, place the block in front of the foot, then do a half straightening (Ardha Uttanasana). Put your hands on the block, notice the pelvis parallel to the shoulder, then raise one leg up. You can do this like that or you can also lift it up by clasping your hands and placing them in front of your chest, while focusing on one spot for balance.

 

 

Once you have your balance, you can spread your arms out and perform the Warrior III (Warrior III) pose perfectly. Remember to always pay attention to your balance.

 

 

If you find it too difficult, now is the time to need the help of the rail, rail or chair. Place your hand on the support bar, chair or railing, then lift 1 leg up and stretch backwards, doing the same with the other leg.

 

 

10. Dog pose stretching (Adho Mukha Svanasana)

Implementation steps

Prepare in a Table Top pose, place palms and knees on the yoga mat, press on toes, and focus on looking forward.

 

 

Raise knees, hold feet, and lift heels onto the mat. Arms straight, chest straight and this is the perfect Downward Dog position.

 

 

Alternative method

If you feel pain in the tendon of your leg when you straighten your leg, but you still have to keep your heel on the mat, correct this by bending your knees but still extending your chest.

You can do this with a husband or friend.

11. Low body mango (Anjeneyasana)

Implementation steps

Prepare in a Table Top pose, place palms and knees on the yoga mat, press on toes, and focus on looking forward.

 

 

Place the block in front of the foot and place the palm of the hand on the tile, step right foot forward.

 

 

When you feel your knees are stable and comfortable, you can remove your hands from the brick, put your hands behind your back, firmly clench your hands into fists, then stick your chest out.

 

 

Return to downward dog pose and then repeat towards the left.

If you feel a little discomfort in your knees, use a thin blanket or cotton towel under your knees.

12. The extended leg straightening posture (Prasarita Padotanasana)

Implementation steps

Preparing in Tadasana pose, step right foot back and stretch to one side, arms outstretched to the sides.

 

 

Bend forward and place palms on the floor.

 

 

If you are having trouble placing your hands on the floor, place your hands on the tile.

 

 

Alternative method

With your right arm outstretched while focusing on your fingers, relax your shoulder, neck, and facial muscles, gradually lowering your arm until your hand touches the floor or the tile.

 

 

Do the same with the other party

Then return to the low kneading position and Tadasana.

13. Yoga exercise for pregnant women: Goddess posture / half squatting (Utkata Konasana)

Implementation steps

In Tadasana posture, you clasp your hands together on top of your head, stretch your legs out, toes point to the sides, focus on looking ahead.

 

 

Fold your elbows and knees at the same time, paying attention to rhythmic breathing along with body movements.

 

 

Return to Tadasana posture. Note that when doing this exercise, you should inhale while standing up and exhale when bending your elbows and knees.

14. Complete squatting posture (Malasana)

Implementation steps

Prepare in the Tadasana pose, then straighten your legs, toes facing the side, bend your knees to enter a squatting position, trying to put pressure on your heels.

Put your hands in front of your chest, pull your elbows up in front of your knees, keep your back straight, open your shoulders and extend your chest.

 

 

If you find it difficult to put pressure on your heels, use yoga tiles to support, your feet will be wider and the posture is more standard.

During the last 3 months of pregnancy, using yoga tiles will help you perform this pose more easily.

 

 

Finish this pose by sitting on the mat and returning to Tadasana.

You can do this at home every day.

8 yoga exercises to help pregnant moms get ready to run out

Although there are many hormones that help you get ready for excess, it will be even more advantageous to practice pelvic elasticity regularly during pregnancy. Here are 8 useful postures to help pregnant woman's pelvis more flexible and stable for childbirth.

1. Exercises for pregnant women: Easy posture (sukhasana)

 

 

The name of this move also speaks to its meaning, the easy position is the easiest posture to extend the hip area and can be exercised at any time. Although it looks easy, not everyone can do it.

You can do this at the beginning of the yoga exercise in combination with breathing exercises to regulate your body and mind. You can also practice in a relaxing time at the end of the class.

Benefit

This yoga posture for pregnant women will help widen your hips and pelvis as well as stretch your spine to expand the chest area. The combination with respiratory exercise increases concentration, balance and composure, positively affects the relief of phenomena such as fatigue, anxiety during pregnancy or before birth.

2. Child pose (Balasana)

 

 

This is the most awaited yoga pose every time you enter a yoga session because it feels extremely relaxing after a series of poses that require a lot of energy, especially when you are pregnant. This move is really so relaxing that you just wish you could only practice each yoga session.

Benefit

This posture is beneficial for widening your hips and thighs and stretching your anal bone. The movements also help reduce stress, stress and calm you, increase relaxation to be ready to welcome your baby. When doing this exercise, ask your husband to massage your back and hips so that you can relax your whole body.

3. Butterfly pose (Baddha Konasana)

 

The butterfly pose is very beneficial for widening the pelvis and also helps you relax your body and mind.

Benefit

This posture is beneficial for expanding pelvis and inner thighs, promoting the exchange of oxygen into the placenta, helping the baby to lie in the correct position towards the pelvis and helping the mother get used to the feeling of giving birth. It helps the body relax as well as supports the expansion process during contractions during childbirth.

4. Sitting posture with legs stretched forward (Upvistha Konasana)

 

 

This posture exercise is great for the pregnancy cycle of mothers, especially when you feel signs of movement in the abdomen and then lower back pain.

Benefit

This is the perfect yoga pose for pregnant women to widen the pelvis and anal bones. In addition, it also reduces the pressure on the spine, lower back and inner thighs. At the same time, this posture promotes the exchange of oxygen to supply the placenta.

5. Curving posture (Anjeneyasana)

 

 

If you often feel overwhelmed during pregnancy or you really enjoy doing energetic yoga exercises but for some reason your body doesn't allow it, you can try crescent lunge. . This movement is quite laborious and challenging for pregnant mothers, but it is ideal for women who are passionate about yoga before having a baby.

Benefit

This position is very good for widening the pelvis to prepare for a baby, helping the baby to lie in the right position, increasing the area in the uterus so that the baby can turn and help expand when the body is spasm.

6. Half-dove Pose (Ardha Kapotasana)

 

 

A common problem pregnant mothers experience is sciatica , a sharp pain in the pelvis. Sciatica is a burning hot phenomenon from the lower back to the thighs, calves, ankles and feet on one or both sides of the lower leg. Regular practice of half pigeon poses will help reduce or even eliminate pain and cramps completely.

Benefit

In addition to reducing or eliminating sciatica, this position also helps to widen the hips and pelvis to facilitate childbirth. The half-dove position also helps the baby to lie in the correct position, increasing the area in the uterus so that the baby can turn and help expand when the body contracts.

7. Squatting posture (Malasana)

 

 

The squatting posture is very suitable for exercise during pregnancy because it helps to effectively widen the pelvis. Some doctors even allow mothers to use this position during childbirth. A squatting position creates gravity to make the delivery easier.

Benefit

This is a pose that reduces or eliminates the tension in the spine, shoulders and neck, and increases the amount of oxygen brought into the body to the placenta, widens the pelvis and anus, eases pain and pain. tired.

8. Yoga exercises for pregnant women: Happy baby pose (Ananda Balasana)

 

 

Like its name suggests, this yoga posture for pregnant women will make you feel happier because during the exercise you will have to do many fun moves. Note that if you are in the last 3 months of pregnancy and are feeling more and more uncomfortable when lying on your back, you should avoid doing this or use a thin mattress or pillow to support your hips. more.

Benefit

When you lie down with your head touching the floor or carpet, this position can help eliminate nausea or dizziness caused by hormone changes in pregnancy. Besides, this posture also helps to stretch the muscles in the pelvic area and reduce cramps in the uterus area. Moreover, it also makes you feel more at ease when you fully stretch all parts of the body.

You must always remember to follow the instructions and pay attention to your health before doing any position. During pregnancy, there will be times when you feel tired from lack of sleep or due to fluctuating hormone levels, breathing properly while exercising helps you feel energized, while helping your circulatory system work well. than. That helps you feel refreshed and healthier. Wish you have moments of exercise full of energy and refreshment.

In addition to yoga, mothers can also choose exercises for pregnant women with many different methods depending on their preferences.

 

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