孕期妈咪看着肚子日益渐大,随之而来双腿承受力加大,同时心情也会很紧张,这时候可做孕期瑜伽来舒缓紧张,同时增强腿力,缓解身体疼痛,有助于生产。
![](https://p3-sign.toutiaoimg.com/pgc-image/1531359434374fc61c4f4c0~tplv-tt-large.jpeg?x-expires=1969747723&x-signature=7PFUl9QPSu8Po1iJ6cMeQF%2FDrqc%3D)
在怀孕期间尝试用这个序列做一个热身或练习,无论是还没当妈咪的或者快要当妈咪的都可以收藏起哦!
![](https://p3-sign.toutiaoimg.com/pgc-image/1531359434360cba63b4390~tplv-tt-large.jpeg?x-expires=1969747723&x-signature=SBoZTo7iuDjV62fqteZh1soydnw%3D)
怀孕期间开始任何瑜伽练习之前一定要咨询医生,在专业的瑜伽老师指导下练习!!
01
![](https://p3-sign.toutiaoimg.com/pgc-image/1531359434169e2f84cee0c~tplv-tt-large.jpeg?x-expires=1969747723&x-signature=0ZqySR7P3LtWAxFgEgGw8Hadklg%3D)
从山式开始,脚分开与髋同宽,掌心合十放在胸腔。
02
![](https://p3-sign.toutiaoimg.com/pgc-image/153135943421174a72665ac~tplv-tt-large.jpeg?x-expires=1969747723&x-signature=nPw3Slx2f0%2B5Bs1oVmyY%2FwCfAcQ%3D)
吸气,手臂体前上举,头顶合十。
03
![](https://p3-sign.toutiaoimg.com/pgc-image/15313594341821a1594f42a~tplv-tt-large.jpeg?x-expires=1969747723&x-signature=TcujK9Qp29tvtUxKruSfD0Eq5NY%3D)
呼气,双臂向旁侧伸展,手指张开伸展。
04
![](https://p3-sign.toutiaoimg.com/pgc-image/153135943436012c8c3961a~tplv-tt-large.jpeg?x-expires=1969747723&x-signature=sLjah7Ut0h1Y%2B88kAIIjv%2BsJO60%3D)
吸气,双臂在体前互抱手肘,呼气,屈膝下蹲来到幻椅式。
05
![](https://p3-sign.toutiaoimg.com/pgc-image/1531359434720f33055e2c7~tplv-tt-large.jpeg?x-expires=1969747723&x-signature=zXXuaIph1iZzaRCM3gy2Are2IdI%3D)
保持腿部不动,吸气,身体水平向左转,呼气,回到中间。
06
![](https://p3-sign.toutiaoimg.com/pgc-image/15313594346916c0237dcbc~tplv-tt-large.jpeg?x-expires=1969747723&x-signature=%2BwVCcflPnCgVwAR672Oq3gPzgYk%3D)
吸气,身体水平向右转,呼气,回到中间。
07
![](https://p3-sign.toutiaoimg.com/pgc-image/15313594348999854879564~tplv-tt-large.jpeg?x-expires=1969747723&x-signature=K57ZqHQm4ZMU8U%2BguMUGWnN9L8c%3D)
双脚分开略比髋宽,脚尖外展45度,双手合十于胸前,呼气,慢慢屈膝下蹲,脊柱向上延展,保持5次呼吸。
08
![](https://p3-sign.toutiaoimg.com/pgc-image/1531359434894e7ed9563f5~tplv-tt-large.jpeg?x-expires=1969747723&x-signature=%2BHtadNnT4zycODr%2Bef%2BpvzWW4sg%3D)
坐立在毯子上,屈膝,脚掌相对,双手抓住双脚,吸气,延展脊柱。
09
![](https://p3-sign.toutiaoimg.com/pgc-image/1531359434926363a1b01e0~tplv-tt-large.jpeg?x-expires=1969747723&x-signature=Y83RNJyi1SUAREhmiHNQFnmOyhM%3D)
腿部保持不动,把右手放在左膝上,呼气,上半身向左扭转。(主要是上背部和肩膀的扭转)吸气,回到中间。
10
![](https://p3-sign.toutiaoimg.com/pgc-image/153135943488470ab1d431d~tplv-tt-large.jpeg?x-expires=1969747723&x-signature=vDSqcIgpTaLFEpmNJmDdMnvmjwI%3D)
把左手放在右膝上,呼气,上半身向右扭转。吸气,回到中间。
11
![](https://p3-sign.toutiaoimg.com/pgc-image/153135943518383515385ab~tplv-tt-large.jpeg?x-expires=1969747723&x-signature=9dPeRRHX8A1V2apv5NmjnOKCzk0%3D)
四脚跪姿(双肩在手腕正上方,臀部在双膝的正上方),吸气,伸直右臂向前,伸直左腿,抬离平行地面。呼气,回到四脚跪姿。
12
![](https://p3-sign.toutiaoimg.com/pgc-image/15313594352195557cb8017~tplv-tt-large.jpeg?x-expires=1969747723&x-signature=NhT%2BHfZzpOEDbHdRtLgkv3%2FKUsQ%3D)
吸气,伸直左臂向前,伸直右腿,抬离平行地面。呼气,回到四脚跪姿
13
![](https://p3-sign.toutiaoimg.com/pgc-image/1531359435397f1901264ee~tplv-tt-large.jpeg?x-expires=1969747723&x-signature=lMtFTR9Gu72kEZ5YG9F9Tvn1lgI%3D)
臀部坐在脚跟或垫子上,吸气,手臂体前上举到头顶,十指交扣,反转掌心。吸气,延展脊柱,呼气,向右侧屈。吸气回到中间。
14
![](https://p3-sign.toutiaoimg.com/pgc-image/1531359435389e47db3b5da~tplv-tt-large.jpeg?x-expires=1969747723&x-signature=7%2BdMwW0jgJ1c7iV7siCB1U30rp0%3D)
呼气,向左侧屈。再次吸气回到中间。