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孕妇瑜伽包括哪些内容？不同的时期有不同的练习方法！

发布日期：2024-06-19 12:12:25编辑：网络收集

不少孕妈妈会选择做孕妇瑜伽来舒缓孕期不适，其性质温和且好处多；但其实即使是风险较低的孕妇瑜伽，孕妈妈们都要小心挑选适合自己的训练方式。在不同怀孕时期里，准妈妈的体质会一直转变，按照怀孕期选择适合自己的瑜伽训练内容，才能照顾不同时期的身心需求。

以下建议，将会根据妊娠第一孕期（第1周到第13周）、第二孕期（第14周到第27周）和第三孕期（从第28周开始）的体质变化分析，从而选出相对合适的瑜伽训练；一方面减低伤胎风险，另一方面又可以调理身体，舒缓怀孕期间的身心不适。

第一孕期：胚胎未稳修复瑜伽养神又静心

妊娠第一期，也许有部份妈妈还未察觉自己已经怀孕，可是内分泌系统已经急剧改变。正因如此，体内血液量会开始不断增加，心脏负荷亦会上升，同时有尿频等反应；心理情绪也会伴随荷尔蒙改变而变得不稳定，部分孕妇更会出现精神疲乏。这段期间胚胎刚开始发育并在子宫内层着床，胎位尚未稳定，流产风险较高。

妊娠初期的准妈妈最重要是保持充足休息和营养饮食，为宝宝提供稳定的发育环境。因此高温瑜伽、憋气式呼吸及其他会大幅增加血压、消耗大量血含氧量，以及容易造成物理性压力及冲击等训练方式，皆不宜进行，以确保营养供应稳定，让宝宝顺利成长。

故此，修复瑜伽就比较适合妊娠第一期孕妇。训练重点旨在深层放松身心，可借助不同辅助工具，让身体在最舒适的情况下获得训练，同时减轻精神压力，平衡身心。练习需要专业老师的帮助。上课前应先告知导师身体状况及妊娠症状，以供老师为你设计出一套合适的动作，及在必要时提供相关训练协助。

这有助于加强脊柱并减轻背部疼痛。

仅在怀孕的前三个月才建议使用这种姿势，应在26周后避免使用。它有助于改善血液循环，并增强肩膀和手腕。

如何做：

怀孕期间通常不提倡向前弯的姿势，但这是一个例外，对腿和背部都有好处。

这是一种冷静的姿势，非常适合在运动后使身体平静下来并放松身心。

如何做

第二孕期：负荷渐增改善血液循环最恰当

妊娠第二期孕妈妈腹部开始明显隆起，胎儿相对稳定，宝宝身体器官及四肢快速发育，婴儿体重增加，令妈妈的身体重心前倾之余，胎儿开始为内脏带来压力，部分孕妇会因此感到呼吸不畅顺、血液循环减慢、水肿、抽筋及肌肉酸痛等症状。与此同时，准妈妈身体钙质大量流失，筋骨变松，训练时要着力减轻骨骼负担。

此阶段训练应针对改善血液循环，从而舒缓孕妇水肿、抽筋及肌肉酸痛。节奏轻缓的阴瑜伽可针对人体组织训练，深层肌肉放松，是准妈妈的好选择。进行修复瑜伽或者阴瑜伽时，可请导师挑选几个可改善身体血液循环的动作，按步就班地改善孕期不适。

随着腹部变大和体重增加，你的运动可能会受到限制，并且你需要练习不使腹部承受任何压力的体位训练。这是你在中孕期可以安全执行的一些体式。

这个姿势有益于整个身体并且有益于增强它。

这种体式可以增强体重增加时会拉紧的肌肉，也可以为分娩做好准备。在这里锻炼中背部，大腿，脚踝和子宫

这种体式减轻了孕期消化问题中常见的不适。它还可以增加盆腔区域的血液供应并增强盆腔肌肉，从而有助于分娩。

第三孕期：迎接宝宝练就柔软骨盆助顺产

自28周后起，准妈妈进入妊娠期的最后阶段。此时，宝宝发育大致成形，胎动感觉最为明显。而在这个阶段，可继续进行讲求静心及提升血液循环的训练，唯一可加强练习的就是提升骨盆柔软度，以助顺产，但未必适合所有孕妇。

孕妈妈能否成功顺产，要视乎子宫持续强烈收缩的能力、婴儿体积、胎位是否正常、妈妈耐痛程度及产道柔软度。借瑜伽动作打开骨盆，有助拉松骨盘底软组织，提升产道柔软度。例如蝴蝶式、侧卧提腿等动作，都可以舒缓令产道过紧的情况。可是如果孕妇有阴道过短、耻骨过阔及胎位不正等问题，就不宜进行相关训练，以免引起骨盆不适，引致早产。

此外，妈妈在怀孕满12周后，便可以进行孕妇按摩，以全天然人手按摩手法，安全又舒适地缓和孕期不适，促进身体血液循环，帮助减轻怀孕带来的腰酸背痛、抽筋、水肿，也有助于顺产及产后修身。即使因为体质问题未能练习孕妇瑜珈，也可以做孕妇按摩来放松身心；若能练习瑜伽并定期进行孕妇按摩，效果更是事半功倍。

Pranayam是孕晚期练习的重要组成部分，可帮助你放松和集中精力，同时专注于有规律的呼吸。

如何执行：

这种体式结合了伸展运动和呼吸功能，可以帮助你专注于呼吸，从而为备孕做好准备。

这是一个很好的体式，可减轻与怀孕有关的消化系统疾病，并提高臀部的柔韧性。

这种体式有助于缓解下背部疼痛并在骨盆周围创造空间，从而通过打开髋关节和释放腰椎为身体做好分娩准备。

怀孕期间应避免的几个瑜伽练

不管那个时期，孕妇都应避免以下瑜伽姿势。它们会对母亲和婴儿产生不利的副作用。

孕妇瑜伽的安全提示

已经确定瑜伽对孕妇是安全的。实际上，这对母子都是有益的。但是，在练习产前瑜伽时，请牢记以下一些安全提示。

怀孕期间定期运动不仅可以确保身体健康，有助于减轻分娩负担，而且还有助于分娩后的康复。此外，在怀孕期间进行锻炼也对婴儿的健康有益！

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