Morning sickness ▼ hormones rush in during pregnancy, especially in the sixth week of early pregnancy
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This rapid endocrine change may cause nausea, dizziness, headache, fatigue and drowsiness of pregnant mothers
. 
Because vomiting often occurs in the morning, it is also called “morning sickness”
. 
When you feel sick, try to rest your body, but don’t bend forward too deeply to avoid stimulating the stomach and the nerves connected to the stomach
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1、 Simple sitting 1
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Sitting posture, natural bending of legs
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If the back cannot be extended upward, a folded Yoga blanket can be placed under the hip
. 
The weight of the sciatic bones on both sides is equal, and the spine extends upward
. 
Sink your shoulders and place your hands naturally on your legs
. 
Breathe quietly
. 
2
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Put your hands on your chest
. 
Inhale and feel full chest; Exhale, the scapular muscles sink and push each other’s palms
. 
Repeat breathing for 7 rounds and slowly drop your hand
. 
II Neck movement 1
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Simple sitting
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Inhale and extend the spine upward; Exhale, slowly lower your head and retract your chin
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Stay in the forward flexion position of the neck for 3 rounds of breathing to experience the extension of the posterior muscles of the neck
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2
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Inhale and correct; When exhaling, hold the middle part of the back of the neck with the index finger and middle finger of both hands, bend the cervical spine back and lift the chin up
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Also stay for 3 rounds of breathing to experience the extension of the anterior cervical muscles
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3
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Inhale back and lower your hands
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Exhale and turn the neck to the right
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Keep your spine stretched and breathe for 3 rounds
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4
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Do the same in the opposite direction
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5
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Inhale and restore the neck
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Exhale, tilt your head to the right, gently assist with your right hand, extend your left arm to the side at the same height as your shoulder, stand your palm and push your palm outward
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Three rounds of breathing
. 
6
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The opposite is true
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3、 Sit in the angle type with the buttocks raised, the legs open to the side to a comfortable position, hook the feet, toes up, sit in the angle type
. 
Bend forward to rest
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Varicose veins ▼ during pregnancy, the body will secrete a hormone called relaxin
. 
Its purpose was to act on the pubic symphysis and sacroiliac joint of the pelvis, so as to expand the delivery channel and make the pregnant mother deliver smoothly
. 
However, relaxin not only acts on pelvis, but also on muscles, joints, ligaments and inner walls of blood vessels
. 
However, the blood flow during pregnancy increased than usual
. 
As a result, the pressure of blood vessels increases
. 
When the blood reflux becomes difficult, the blood is easy to accumulate in the lower part of the body, resulting in varicose veins on the thigh, vulva and rectum, especially in the middle and late stages of pregnancy
. 
The best way to prevent varicose veins is to avoid standing and squatting for a long time on the one hand, and actively exercise the strength of leg muscles on the other hand
. 
It can freely contract and relax the leg muscles, and the inverted posture can well promote the blood circulation of the legs
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1、 Warrior pose 2 1
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Sit in a yoga chair
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Legs open, knees and toes on each side facing outward
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Put your hands on your chest
.
2
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Move the weight of your hips to the right side of the chair
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Bend the left leg with the left knee and left foot tip to the left; Keep your right leg straight and your toes forward
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Lift your arms to shoulder height
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Keep breathing for 5 rounds and return to normal
.
The opposite is true
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2、 In the inverted arrow pose, a layer of Yoga blanket is placed under the hip and sacroiliac joint
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Turn sideways into a supine position with your legs against the wall
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The legs are the same width as the hips, and the yoga belt is tied to the middle of the thighs to fix the position of the legs
.
In this pose, you can completely relax and lie down, or you can hook your feet and push your legs to the sky
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3、 Supine beam angle and sitting angle 1
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Lie on your back with your feet opposite and lean against the wall
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Open your knees sideways
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Place your hands gently on your legs
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During the stay of this pose, the movement of pelvic floor muscle can be combined
.
2
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Spread your legs sideways and hook your feet
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When inhaling, tighten the leg muscles; Exhale and relax completely
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Repeat 7 rounds of breathing
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Note: do not lie on your back for more than 5 minutes in the middle and late pregnancy
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Chest tightness and dyspnea ▼ with the continuous enlargement of the uterus, the transverse septum rises and the stomach is squeezed
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In addition, the weight of the body increases, and the burden on the heart also increases
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Pregnant mothers often feel chest tightness and palpitations at a certain moment, or feel shortness of breath and out of breath after walking and exercise
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Therefore, during pregnancy, expectant mothers should exercise regularly to promote the normal operation of cardiopulmonary function
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And in the exercise, be extra careful about the exercise intensity
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Don’t be too fierce and strong, and don’t hold your breath
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1、 Body straightening 1
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Lie flat and place your legs on the yoga chair to experience the relaxation of your lower back
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Place your arms naturally on your side
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Be aware of your breathing
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When you exhale, sink your body weight to your back and give it to the ground safely
.
2
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Roll up one end of the Yoga blanket 2-3 fold and place it horizontally on the middle back under the armpits
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Stretch your legs and lie flat, or continue the lying method of practice 1
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Be aware of the changes in the chest during breathing and experience the changes in breathing after 5 minutes of such lying posture
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Note: do not lie on your back for more than 5 minutes in the middle and late pregnancy
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2、 In the Fish pose, bend your knees with your feet as wide as your hips
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Put the Yoga brick vertically between your shoulder blades in the middle back to feel the expansion of your chest and the lifting of your sternum
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Put your hands behind your head and stretch your neck to reduce the pressure on your neck
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3、 Breathing exercise 1
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High simple sitting
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Inhale, open your arms to the side, raise your head, and expand your chest
.
2
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Exhale, arms in, head down
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Repeat practice 1 and 2 for three rounds
.
3
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Inhale, arms up, head up
.
4
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Exhale, arms down, head down
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Repeat practice 3 and 4 for three rounds
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4、 In the beam angle pose, the bottom of the hip is padded up, the soles of the feet are opposite, and the knees are opened to the side
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With your hands behind you, gently place your fingers on the Yoga brick and rush your fingertips forward
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Inhale and experience chest expansion; When exhaling, gently push the brick with both hands to extend the spine upward and sink the shoulders
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Relaxation of low back pain ▼ low back pain is a problem for almost all pregnant mothers
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The legacy of back problems before pregnancy, the change of body center of gravity during pregnancy and the influence of relaxin will become the reasons for aggravating low back pain
.
Adjust your posture at any time and don’t let the lumbar spine be affected by too much uterine weight
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It is the best and most effective way to relieve back pain
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In addition, you need to stretch your back muscles and relax them often
.
1、 Supine rising leg yoga_ In) 1
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Lie on your back with your right leg extended upward and perpendicular to the ground
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The yoga belt is wrapped around the arch of the right foot and hold one side of the belt with both hands
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Stretch your left leg, hook your feet, toes up
.
Pay attention to the balanced stretching of the psoas muscles on both sides
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After holding for 1 minute, change your legs
.
2
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On the basis of practice 1, place a yoga brick under your left heel
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Take one end of the yoga belt and wrap it around your right foot
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Stretch your arms to the back of your head and grasp the belt with both hands
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Feel the stretch of your body
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Stay for 1 minute and vice versa
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2、 Cat stretch 1, four corner bench position
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Spread your fingers to the ground, and your arms and thighs are basically perpendicular to the ground
.
2
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Exhale, slightly retract the abdomen and extend the back muscles longitudinally
.
Be careful not to tighten your abdomen too tightly
.
3
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Inhale and extend at both ends
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Experience the stretch of the skin and muscles in the front of the body
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Repeat 3-5 rounds
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3、 Phantom chair pose 1
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Back against the wall, legs separated by the same width as hips
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Bend your knees and don’t exceed your toes
.
2
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Inhale and open your arms to the side at shoulder height
.
3
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Exhale with your upper body forward and your head tilted upward
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Put your hands on your hips
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Spinal extension
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Keep breathing for 3 rounds and restore
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4、 Bend forward 1
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Sit in a yoga chair with your legs apart to leave enough space for your abdomen
.
When exhaling, move your upper body forward slowly, put bricks under your head, and hold your hands on the ground
.
After 3-5 rounds of breathing, get up slowly（ Do not force, subject to physical comfort) 2
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Stand and bend forward with your hands on the yoga chair
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Legs apart, toes forward, thigh muscles up
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The ischium is backward and the spine is extended
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Keep breathing for 5-7 rounds
.
5、 Twist 1
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Slightly raise the center of gravity in the sitting position.
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