daily performing this simple yoga center, you'll be able to avoid toxicity, will gain the right skills and deep breathing, which effectively influence the metabolism and prevent the oxygen starvation of the fetus.You will learn to manage individual muscle groups that are well affect the overall tone of the body and is an excellent preparation for childbirth.A set of exercises yoga for pregnant women is needed for each expectant mother.
Choose a convenient time when you can fully concentrate on their feelings and feel the joy of the moment - no rush, rush, effortlessly.It is best to do a set of exercises, yoga for pregnant women in the first half of the day, not hungry, but not on a full stomach.He studied under the quiet music in the ventilated room, because now fresh air needs you more than ever!Increased blood circulation will be of enormous benefit not only to you, Noah baby.An important step classes are welcome and attitude.Feel the place where you are, sounds, smells, aware of their surroundings a
All the time follow your breath - it's like an endless thread on which are strung your movements.It should be soft, light and quiet.As soon notice that your breath hitched, was interrupted - rest: this means that you become tense, which means that nothing raskhoduesh his strength and energy.The quiet rhythm of your breathing, the more effective is the practice in all aspects: physiological, emotional, and mental.First grind hand, focusing on the heat between your hands, and then it's the warmth and attention to tell the ankles, knees, hips, wrists, elbows, shoulder joint: it is desirable in the sequence from the ground to the sky, rubbing in a circular motion joints.This will invigorate you, will facilitate the movement of blood and lymph.
Stand up straight, legs apart at 90-100 cm. Put your hands, spreading them to the sides at shoulder level, palms down, and keep parallel to the floor.Turn the right foot 90 ° to the right and the left a little to the right, keeping the left leg stretched and strained from the inside of the knee.Torso to the right, move the right hand to his right ankle.If it works, hand rely on the ground, and if it is difficult to make, use the special brick.Stretch your left arm up so that it continues the line of the right shoulder, and lengthen the torso.In this position, make more comfortable breathing cycles (1 cycle - take a breath), enjoying the way, "reveals" your body and returns to its original position.I do all the same for the other leg.Stand up straight, legs apart at 130-150 cm. Put your hands on the waist, legs slightly strained, pulling up the kneecaps.Exhale and bend low, putting his hands on the floor.
Pose deployed side angle
Stand up straight, do breath and legs spread wider than the previous set of exercises of yoga for pregnant women (120-135 cm).Take arms to the sides to shoulder level, palms down, turn the right foot to the right by 90 °, and left at 60 °, bend the right leg at the knee to a right angle between the thigh and the floor.Right hand put on the floor with the inner side of the right foot, stretch your left arm over the left ear, turning my head up.Repeat 7 times (and in the other direction).
Pose promotes intensive stretching the chest muscles
Stand up straight, palm unite behind him and move his shoulders and elbows back.For added convenience, you can use a towel or belt.Put the feet 90-100 cm, turn your torso to the right.Put your right foot 90 ° to the right, keeping the toes and heel in line with the body, and left at 75-80 ° to the right, stretching and straining her knee.Then leaned forward, stretching his back and extending his neck.Here you can also use the stand as a building block (located on its hands).If the brick is not, you can take a stack of books.Repeat the exercise 7 times (and the other way), watching the breath.
This position in a complex yoga exercises for pregnant women really reminds sipped dog: head and front paws down and hind legs up.Initially, Arise, so that the palms were placed strictly under shoulders and knees under the pelvic bone.Then, watching the smoothness of inhalation and exhalation, gently tear off your knees off the floor and gently pull the belly to the thighs - so that the back is flat and elongated in the lower back.Gradually, go on during the exercise straighten the legs, taking them stomach.It is important to exercise, stretched straight back, so the legs can slightly aside and bent at the knees (depending on your mobility daily lessons).Stay in this pose for a few breaths, then exhale, make a slow step forward and slowly, slowly rising.
In this asana the legs are extended at an obtuse angle in the sitting position.Sit straight, legs apart and pulling them apart.The maximum extent you can, increase the distance between the legs.Feet should be perpendicular to the floor, and the toes are directed vertically upwards.Hands are placed on the knees, the spine straight.Do the exercise in this position for a few breaths, then you can try to bend lower.It is important that you pleasure asana, breathing remained steady, and the spine straight.Watch your thighs fixed on the floor.Hip wrenched out and do not deviate in the direction of the foot.