The exercises of Yoga for pregnant women stretch and tone up the muscles, relax the joints and increase the flexibility of the body, helping the pregnant woman to adapt to changes in the physical that occur during pregnancy. Read what are the 5 good reasons to do exercises in pregnancy.
Some exercises of Yoga for pregnant women can be the following:
Sitting in a comfortable position, with your back upright, legs crossed, one hand under the belly and another in the chest, do deep breaths and soft, inhaling for 4 seconds and exhaling for 6, as shown in the image. Repeat the exercise about 7 times.
Lying down with the feet flat on the floor and hands stretched out to the side of the torso, inhale deeply and as you exhale, lift the hips from the floor, as shown in the image. Maintain this position for 4 to 6 seconds, breathe in and while exhaling lower the hips slowly and with care. Repeat the exercise about 7 times.
In the position 4 support, inspire for 4 seconds relaxing the belly as shown in the image 1. Then exhale and lift the back, for 6 seconds, as shown in image 2. Repeat the exercise about 7 times.
On foot, take a step forward and to inspire to lift the arms by the body to interlace the hands over the head. Then as you exhale, bend the knee of the front leg, keeping the back stretched, as shown in the image. Maintain this position for 5 breaths and repeat about 7 times.
Yoga exercises for pregnant women must be made a minimum of 2 times per week, however, can be performed every day.