Yoga poses for relieving constipation in pregnant women

Yoga relieves constipation in pregnant women - triangle sideways pose

Maternal constipation is one of the most common problems during pregnancy. Although it will not have much effect on the fetus, it is very painful for the expectant mother. Diet and good living habits are essential, and some simple yoga movements can also help prevent and relieve symptoms of constipation in pregnant women.

Step 1:

Stand, inhale, feet one leg apart, arms out to the sides, right toes facing right (place a yoga block next to your right foot, turn your left toes slightly inward, keeping your hips straight ahead)

Step 2:

After entering the third trimester, you can not use yoga blocks, but place your elbows directly on your thighs, which can reduce the difficulty and avoid excessive abdominal pressure.

Yoga relieves constipation in pregnant women - standing cat stretch

Step 1:

Stand with your feet slightly wider than your hips and your hands slightly above your knees. Inhale, stretch the spine

Step 2:

Inhale, stretch your spine

The third step:

Inhale, stretch your spine, lift your head, and lift your hips, doing this 7+ times.

Yoga relieves constipation in pregnant women - side lying twist pose

Step 1:

Lie flat on the mat, bend your legs, hip-width apart, and the soles of your feet on the ground. Inhale, spread your arms in a straight line with your shoulders, palms down.

Step 2:

On an exhale, drop your legs to the right, turn your head to the left, keep your shoulders as close to the ground as possible, and twist your abs slightly.

Precautions for pregnant women practicing yoga

Note 1: You can choose to participate in yoga experience courses

Generally speaking, formal yoga training centers will provide free experience classes. On the one hand, you will know if this yoga training class meets your needs. On the other hand, you can also learn from the mothers-to-be who signed up for this yoga training class and listen to their opinions.

Note 2: Choose the right clothes

Pregnant women practicing yoga, you need to make sure to wear loose and comfortable clothing that is light and breathable. Often, sportswear and maternity clothing stores carry track and yoga clothes in a variety of sizes. It is best to practice maternity yoga barefoot, so there is no need to think about shoes.

Note 3: Practice under the guidance of a doctor

Regardless of previous yoga practice, expectant mothers must obtain permission from a doctor or midwife to practice yoga under the guidance of an experienced and qualified yoga instructor. For pregnant mothers who have never practiced yoga or exercise infrequently and have a history of miscarriage, practice yoga should be more cautious, and it is recommended to start practicing yoga in the second trimester.

Tips:

Pregnant women practicing yoga must be based on personal needs and comfort. The practice of yoga varies from person to person and must be coordinated with the person's physical condition. If you feel uncomfortable while practicing, you can change to a practice position that is more suitable for you.