However strange it may sound, the second trimester is suitable for active movement much more than the first one. By the fourth month the woman gets used to her position, the excitement recedes, the hormonal background normalizes. For pregnant women in the 2nd trimester, yoga should go beyond the boundaries of respiratory gymnastics, so that during the remaining months it is advisable to develop the mobility of the joints of the future parturient.
Yoga classes for pregnant women can truly become the salvation of women. Yoga will relieve shortness of breath, swelling, strengthen muscles and stretch ligaments, will charge with energy. By the way, those who already have experience in gymnastics or yoga for pregnant women know that in this position, exercises do not tire, but on the contrary, invigorate.
The best asana in yoga for pregnant women is "cat". Deflections of the waist, the development of the spine, which has to adjust to the increased load - this is exactly what you need right now.
Just do not try to use yoga exercises for pregnant women as a fat-burning exercise. At the 13th week, weight gain is activated and many women, out of habit, try to get themselves into training to drive out weight. Remember: in this position you should only practice in comfortable poses, in good health, and in no case, do not deal through I can not.
Exercises
- Standing up - the posture is stretched, the pelvis is forward, the buttocks are strained, hands, head and chest are turned to the right. We return hands forward, palms together. Make a right turn, stretch the arm back and up. Turn on the inhalation, lifting the chest, in the center we return on exhalation.
- The spine is stretched, the pelvis is fed forward, the chest cage is raised by inhalation. We spread the hand around the sides, alternately turn the palms of our hands up and down - the right hand looks at the sky, the left hand - into the ground, then we turn the head and change hands. In this position, stretch the arms out to the sides, fingers as wide as possible, rotate the shoulder joints.
- Lateral traction - stretched out by the spine, buttocks tightened. We bend to the right, we lower the right hand as low as possible along the leg, and raise the left cam in the cam. The exhalation is in the center, the inhalation is in tension.
- Stretch large pectoral muscles - for this you need to take your hand for some kind of support. Turn the body away from our support, the pelvis forward, chest high. We breathe belly. We change the hand and repeat the exercise.
- Legs are wide, feet outwards under 45⁰, inhale, on exhalation we slide on the right leg. We remove the pelvis back, the body is tilted forward - we make rides.
- The falls are the right leg in front, the left behind on the knee. Squeeze the buttocks and feed the pelvis forward - stretch the back of the thigh. Stretching we do on exhalation.
- Put palms down on the floor, tear off the back foot from the floor, pull it out and hold it on your toe.
- Execute exercise. 6 and 7 on the second leg.
- The legs are wider than the shoulders, we turn the stops to the left, we straighten the pelvis in the center, we strain the buttocks, we take the shoulders back and down. We slip the palm down and push off from the hip, lifting the chest. We stretch the right hand upwards, we remove the elbow by the head. We turn in the other direction.
- Wide incline - with the palms of the hand we wrap the hips inward, the back in the slope is even, do not bend. The legs are slightly "club-footed," we stretch forward from the chest. The same slope is convenient for making a wall or a support.
- The feet are shoulder width apart, parallel, hands together, palms connected. We crouch, bend our knees, pull the pelvis back, tilt the body forward.
- From the previous asana, crouching between the feet, if possible, the feet are parallel, elbows are bred from the inside wider. We open the chest, we take a comfortable position.
- We put our legs in Turkish, lean forward sitting, buttocks set as wide as possible. On exhalation we stretch forward, hands rest on the floor. We change the position of the legs and repeat the slope.
- Lifting the pelvis and exercise Kegel - lay on the floor, hands along the body, feet on the width of the shoulders. We perform lifting of the pelvis, buttocks while pressing under him. After 6 months of pregnancy, this exercise can be performed on all fours (if lying on the back uncomfortable) - we replace the lifting of the pelvis "cat". We stand on all fours, round our backs on inhalation and bend in exhalation.