1~3个月孕妇瑜伽动作(1~3个月孕妇瑜伽动作图片)
首先要注意的是,怀孕的前3个月不能练习瑜伽。其次,没有练习经验的准妈妈要在老师指导下练习。
孕期瑜伽16式
如果没有特别说明
每个体式保持10次呼吸
1.简易坐![](https://p3-sign.toutiaoimg.com/pgc-image/1540344077953243a5d39ec~tplv-tt-large.jpeg?x-expires=1969654037&x-signature=PVlYFJJgKsijwmT%2BiGYBol7fkJA%3D)
双腿简单盘坐,双手放在腹部两侧,脊柱立直,保持5分钟
2.侧面拉伸![](https://p3-sign.toutiaoimg.com/pgc-image/1540344077964524fd0cbc2~tplv-tt-large.jpeg?x-expires=1969654037&x-signature=K%2FVIWn%2Frz1N1kTlvNPr9%2F0g2Kk0%3D)
简易坐,左手在外侧撑地,右手向上延展,保持胸腔打开,膝盖下沉
3.活动脊柱 ![](https://p3-sign.toutiaoimg.com/pgc-image/154034407797726f4922b71~tplv-tt-large.jpeg?x-expires=1969654037&x-signature=sKeZm511LYOsseytvBOEV%2FIUAHk%3D)
简易坐,双手扶住膝盖,顺时针逆时针各转动上半身5次
4.猫伸展![](https://p3-sign.toutiaoimg.com/pgc-image/1540344077970be7fdc69ad~tplv-tt-large.jpeg?x-expires=1969654037&x-signature=wdts%2Fs9frn4BpilrWA3fHsrLx3M%3D)
膝盖放在折叠的毛毯上,手对齐肩膀,腰椎下沉,胸椎延展
5.金刚坐变体![](https://p3-sign.toutiaoimg.com/pgc-image/154034407798538995b8ea8~tplv-tt-large.jpeg?x-expires=1969654037&x-signature=huZfrbiE5rt%2BiqiMJbwWv4YaRwE%3D)
双脚踩地,臀部坐脚跟,膝盖放在毛毯上,脊柱立直,保持1分钟
6.斜板式变体![](https://p3-sign.toutiaoimg.com/pgc-image/15403440779816945e58ae2~tplv-tt-large.jpeg?x-expires=1969654037&x-signature=DttdI3FTWWF9%2BmSk3WPdROGVFvA%3D)
右腿伸直,左膝盖着地,左手撑地,右手向上延展,保持10次呼吸,换边7.战士二式![](https://p3-sign.toutiaoimg.com/pgc-image/1540344078145f1ccaeb293~tplv-tt-large.jpeg?x-expires=1969654037&x-signature=GgQS%2FhrP3JeOIg4V%2F%2BYQTZN%2Brp4%3D)
弯曲右膝盖90度,脚尖朝前,左腿伸直髋部打开,双手打开侧平举,保持10次呼吸,换边
8.三角式![](https://p3-sign.toutiaoimg.com/pgc-image/1540344078211954233d043~tplv-tt-large.jpeg?x-expires=1969654037&x-signature=TGwH4QH6gU4S4gtmZF49eBrQsa8%3D)
右手撑在砖块上,左手向上延展,保持10次呼吸,换边
9.女神式![](https://p3-sign.toutiaoimg.com/pgc-image/15403440781505ec7cba10d~tplv-tt-large.jpeg?x-expires=1969654037&x-signature=kpz8DzYfZU6X%2BJfHXBZD94s97nI%3D)
屈膝度,脚尖膝盖朝外,双手上举
10.双角式扭转![](https://p3-sign.toutiaoimg.com/pgc-image/1540344078182cb10ccc3a6~tplv-tt-large.jpeg?x-expires=1969654037&x-signature=jnenGp7vWrVAS4a0quYHOX5dVfw%3D)
左手撑住砖块,右手向上,髋部摆正
11.瑜伽蹲![](https://p3-sign.toutiaoimg.com/pgc-image/1540344078345525e5ae522~tplv-tt-large.jpeg?x-expires=1969654037&x-signature=aK9wj4HdcxzSvBpV75nWbuyZHOk%3D)
膝盖脚尖向外,脚跟踩在毛毯上
12.蜥蜴式![](https://p3-sign.toutiaoimg.com/pgc-image/15403440783802e9b38249a~tplv-tt-large.jpeg?x-expires=1969654037&x-signature=uw5iWbG%2BUw0aNoKyeVbYKl9k1j0%3D)
左膝盖放在毛毯上,手肘放在瑜伽砖
13.坐角式![](https://p3-sign.toutiaoimg.com/pgc-image/15403440784054e87efd898~tplv-tt-large.jpeg?x-expires=1969654037&x-signature=kfJzyw6JV4CHao6u2m2s8pkdoO8%3D)
双脚回勾,大腿外旋,手肘撑地
14.束角式![](https://p3-sign.toutiaoimg.com/pgc-image/1540344078383ee09dad79b~tplv-tt-large.jpeg?x-expires=1969654037&x-signature=AMxXhjQd5OrxX90JNBl5F2N%2Bgus%3D)
脚掌相对,远离腹部,膝盖下沉
15.简易坐![](https://p3-sign.toutiaoimg.com/pgc-image/15403440784132651ab04dc~tplv-tt-large.jpeg?x-expires=1969654037&x-signature=WoGWug7EqVPW0RNI%2BSdiDK1g1Uk%3D)
双腿盘坐,双手打开侧平举
16.仰卧束脚式![](https://p3-sign.toutiaoimg.com/pgc-image/1540344078509ce9c69d266~tplv-tt-large.jpeg?x-expires=1969654037&x-signature=Rl2321EgnKRXx3N50cVJs1xdGKU%3D)
脚掌相对,臀部坐在毛毯上,背部放在抱枕上,抱枕用瑜伽砖支撑,保持10分钟
你 孕 期 会 练 瑜 伽 吗 ?