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怀孕12周如何做瑜伽

更新时间: 2021-01-30 14:25:31     

1、简易坐姿,两手智慧手印轻放膝上,调整气息。

2、将腿分别两侧打开,到合适自己的角度,两脚面向上,尽量伸直双腿,延伸脊柱。

3、两手体前扶地,试着重心前移,胯部张开,双腿伸展,自然均匀地腹式呼吸,10秒左右(根据自己孕周数,身体前倾幅度要适中。开始练习会有些酸痛感,熟练后便很轻松)。

4、缓慢侧转身,后面腿稍弯,胯部摆正。挺胸,眼睛平视,手两侧支撑,体会大腿根部的加强延伸(如果接下来的单手臂上举体式让你感觉不舒服,那就只做到此,试着头部后仰,尽量挺拔腰背,吸气头收回,放松,身体回正。反向练习后,放松,结束)。

关键词: 怀孕 如何

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