Yoga exercises to maintain pleasant stay and comfort should not be too tired, do not be too hard so as not to cause discomfort and pain. There is a stretching exercise should be feeling, every action should be done naturally elegant and stretch, all the two most important aspects of yoga posture is stable and comfortable, each action to find the body parts and feel the most comfortable and relaxing, but Be careful not to over-stretch the muscles, as long as a position in the stretch to the greatest extent, to maintain this position for some time, and to feel comfortable as the limit, with the ability to stretch and relaxation will be very helpful delivery. If you practice a difficult position, I feel, we might find a chair, or if the wall by, or with the help of his family friends in order to balance the body's strength.
At times I want to continue to practice, but the body is not allowed to forget, when inner conflicts will arise. But remember, if too intense physical activity, intensity, too, the first 2 days will feel stiff body, body aches.
Practicing yoga, thoughts do not wander around, to focus on breathing, physical exercise and self-perceived.
Static posture in yoga postures, such as stretch overlooking the surface-type dog in this position (see page 73), the body should remain still. On the contrary there are dynamic posture, such as the cat stretch type (see page 46), the body should move, in the static and dynamic postures, or to maintain comfortable breathing gently.
Most of the yoga postures will focus on the activities of a particular body part, it is necessary to do the exercises after a relative position, the body in the opposite direction of flexion, which will relax the muscles and spine, restore physical coordination symmetry. Such as the shoulder inverted (see page 74) This position will contract the throat muscles, balance the secretion of thyroid and parathyroid function. In contrast, fish-type position (see page 57), we can expand the throat muscles, so that the blood oxygen into the gland, the relative position can also be a relax position.
Points to note
. The body to balance both sides of the exercises, physical exercises done on one side, the other side to repeat (the other side side of the body strong and flexible than is normal.) Start with the right side began to practice, practice on the left, because it will help the digestive system's natural peristalsis, yoga exercises are all in order to promote and enhance bodily functions.
. Book suggests a number of times certain posture exercises, but this is not hard and fast rules, according to the actual situation of individuals and practice times can be more or less.
. Exercise coordinated with the breath. Each action should be accompanied by breath and breathing, the basic principle is that up or stretch the body when the suction, which is the logical approach. Only in this way the lungs have room for expansion, the body flexion or contraction of breath, which helps the lungs of the gas discharge.
. Do not hold your breath during pregnancy, and do not practice at all times of suspended interest because the fetus needs oxygen supply.
. In the exercise of which, after each finished one position should be relaxed, so that heart rate and breathing returned to normal, it is very important.
. Close your eyes and exhausted force can be more focused note (standing should open their eyes for balance.)
. Body weight change during pregnancy, so in practice or a balanced position when inverted, can make use of walls, chairs to support, but also allows family members or friends to help maintain balance.
. Belly bulge face down after exercise to avoid the position.
. The third stage of pregnancy, the supine position can cause lower blood pressure, this is because the uterus to the placental transport of blood pressure has caused the blood vessels. To relax, to side, or put the following in the hip side of a cushion, a certain tilt the back.
. Do not practice the final stage of pregnancy, inverted, because this time the fetus has formed a head down position.
. If you feel pain in practice, coaching advice to immediately stop this practice may be made a little mistake trainer can help you correct the time, remember to also consider the fetus and its own security.
. Exercise to reverse the position back to the uplift to be careful not to squeeze the abdomen, the focus is to reverse the spine, ribs and shoulders.
. Never in practice after the post-bending action to reverse the waist to do directly, or do after reversing bending waist finish, after bending will be "open" spine, if excessive reverse the lumbar spine may be broken.
. Full stomach can not practice. 4 hours after a meal, eat less 2 hours after the time to practice yoga, bowel and bladder to feel relaxed, without feeling the load.
. If the vein or venous blood clots Zhang Qu, do not do folding leg position.
. When bending forward from the hip stretch, and do not bend the spine.
. If you have high blood pressure, not to arms over his head.
. Exercise Do not clench the teeth, jaw to relax.
. Do not force the body to exercise the muscles tremble, if this phenomenon try to relax or to stop the practice.
. With the increase of time to pregnancy, lying on the ground after the body becomes increasingly difficult to stand up (below). The easiest way to roll it toward the right side of the body, the left hand stays (Figure 1), forced prop up the body and sit up (Figure 2). Then, kneeling on one leg and then slowly stand up and stand
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