Energy charge
Yoga exercises are paid no less attention to breathing exercises than to the position of the body. During the execution of the lungs, the breath remains superficial, the air is spread only in the upper part of the chest. The technique of deep breathing involves the flow of air into the stomach, which fills the body with more oxygen.
Deep breathing and exercise are very helpful during childbirth - it relaxes, removes panic and tension. If you are assigned to a cesarean, take a deep breath - so you can relax before the operation.
1. A high mountain from this position, which helps warm up muscles, most yoga complexes begin. Stand up, your legs are wider than your shoulders, your knees are slightly bent, your toes "look" straight ahead, your hands are folded in front of your chest. Close your eyes, breathing deeply (A).
Inhale and swing your arms through the sides upwards, slightly bending your back (B). Exhale and stand up straight, folding your arms in front of your chest (A). Try to take deep breaths.
2. Supporting triangle
The posture will strengthen all the muscles of the body. Stand up, your legs are wider than your shoulders. The toe of the right foot "looks" forward, the left one - turned to the side. Bend the left leg, placing the left palm on the thigh, eyes lowered (A).
Inhale and on exhalation exercise straighten your right arm up above the shoulder, look at the ceiling. With your left forearm, lean your elbows on your hip to support (B).
3. Exercise strengthening the squat
The pose will prepare your body for the birth process. Stand up, your legs are wider than your shoulders, behind you put a pile of cushions. Bend your knees, dropping into a deep squat, slowly sit on the pillows, palms folded in front of the chest.
Breath
Close your eyes, breathe deeply through your nose, while relaxing the pelvic floor muscles (around the vagina) with a set of yoga exercises for pregnant women. Hold in a pose for deep breaths - exhalations. Then go down on all fours for pose number 4. Attention! Do not do this exercise for any symptoms of premature birth.
4. Bends of a cat
This exercise can be performed even during childbirth. Stand on all fours, pulling your abdominal muscles. Inhale and gently bend the back, pointing the coccyx up, eyes raised to the ceiling (A). Exhale and round your back, pressing your chin to your chest (B).
Lower the buttocks on the heels and relax for one breath - the exhalation (B). Repeat the whole sequence 10 times. At the end, stay in the last position for 5 breaths - exhalations to relax.
Learning to breathe
During labor, try the ancient breathing technique and pranayama exercises (it will help to relax between attempts). Close your eyes, relax your facial muscles, place the tip of the tongue on the upper part of the sky, and your palms on your stomach. Slowly and deeply inhale through the nose, imagine how the airflow reaches the top of the head and penetrates into the deepest part of the abdomen. Exhale through the nose, pulling the stomach and letting all the air out.
Legs are crossed, palms are located under the abdomen. Close your eyes and breathe deeply through your nose, your facial muscles relax. Focus on relaxing the pelvic floor muscles. Slowly exhale and repeat the following sets of yoga exercises for pregnant women. It is known that yoga not only tones the cervix, but also helps to cope with the fear of childbirth.