Top 5 best yoga exercises for a healthy 3-month pregnant woman with a well-developed baby

Practicing yoga in the first 3 months of pregnancy is a miraculous method to help pregnant women have a supple, toned body, reduce stress and prevent common symptoms of pregnancy such as edema, morning sickness ... Each stage Pregnant, pregnant women will have yoga exercises in accordance with their health status. The following article will provide yoga exercises for pregnant women in the first 3 months. Let's find out together!

Benefits when practicing yoga in the first 3 months

Hormonal balance, good blood circulation and physical enhancement.

Practicing yoga during the first 3 months of pregnancy helps mothers not gain much weight and get in shape quickly. In addition, babies are born with a healthy, standard weight.

Help pregnant mother feel comfortable, sleep well, sleep more deeply.

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

The mother's body becomes more supple, the ligaments and muscles become more elastic. Reduce the risk of cramps, pain in the late pregnancy.

Practicing yoga helps pregnant mothers easily take breath when pushing.

 

Yoga brings many wonderful benefits to the mother's body

Where should pregnant yoga practice?

You can practice yoga at the gym or yoga at home. However, if you're just getting started with yoga, it's still better to join a yoga class for pregnant mums.

 

Yoga class attracts many pregnant mothers

In yoga classes for pregnant women, you can practice the poses that best suit your health during pregnancy. Coming to the gym also helps you feel more secure about safe positions for your baby. In addition, you have the opportunity to meet pregnant mothers like you. Since then, mothers share practice experiences and chat about issues related to pregnancy. Once you have mastered it, you can keep doing yoga at home alone.

How intense is the first 3 months of pregnancy yoga?

You can exercise 1-2 times / week for 60 - 75 minutes per session at the gym. If you practice at home, you can set aside 30 minutes a day. Start by practicing the breathing technique for 15 minutes. Next is to practice the postures that focus on the hips, arms and stretching positions for the next 15 minutes. His mother, pregnant mother can combine more sports or walking.

 

Pay attention to which movements are suitable for each stage of pregnancy and practice correctly so as not to adversely affect the fetus

5 yoga exercises that moms should try in the first 3 months of pregnancy

Unit 1

Sitting on the training mat, hands on the floor, palms facing the ground and hips. The legs are wide open, the soles of the feet are forward and the feet are facing in, open 20 times in a row.

Lesson 2

Lie on your back on the exercise mat and place a small, soft pillow under your back if pregnant women find it difficult. Use your hands to keep your body balance, and keep your legs apart as much as possible.

Lesson 3

Stand upright in mountain position, then rotate your body in the direction of your left foot. Right toe rotates 45 degrees to the left. Next, push forward, then lower so that your left leg and the floor are parallel. Raise your hands to the ceiling, open up your chest and hold this pose for ~ 30-60 seconds. Finally, return to the original position and switch sides to complete the first 3 months of pregnancy yoga.

 

Warrior pose 1

Lesson 4

Stand up straight and focus on left foot. At the same time, raise right knee, keeping right foot facing inside left thigh, toes facing the floor. Keep your pelvis in balance, hands clasped on hips, eyes straight. The mother elected to keep this position from 30-60 seconds and then switch sides.

Lesson 5

Stand up straight with your legs crossed, lower your knees. Then bring your arms up in front of you and twist your forearms together. The palm of the hand is facing the ceiling. At the same time, right leg crossed over left leg, hook right toe to calf of left leg. Please hold for 30 seconds and then return to the original state then switch sides!

 

Eagle Pose Pose

Things to keep in mind when practicing yoga in the first 3 months

During the first 3 months of pregnancy, practice the most basic, gentle movements. Do not practice too difficult poses.

In the first three months of pregnancy, pregnant women do not need to learn yoga in pregnancy for too long. Should practice within 15-30 minutes. After practicing, you should go for a walk to relax your body and avoid eating and drinking when you are finished.

During the first 3 months of pregnancy, mothers should not practice at home. Get help from a gym trainer or hire a home instructor.

During the yoga practice, if pregnant women feel tired, stressed. Or if you have bleeding, stop exercising immediately. Then notify your trainer to change the exercise to another more suitable.

Hopefully this article has helped you have more useful knowledge about yoga in the first 3 months. In addition, pregnant mothers should learn more about yoga for pregnant women in the middle and last 3 months, to make appropriate adjustments. Wishing you and your baby healthy, round mother, square child!

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