产前瑜伽可以帮助缓解压力，提高孕期的健康水平

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Butterfly. Cat. Pointer dog. More than pretty critters, these are yoga poses experts say could be part of a healthy pregnancy.

Though moving a growing belly through a series of poses might seem like the last thing a pregnant woman would want to do, health experts say it's high on the list of activities that could help ease her through the body-altering experience of creating a new life.

瑜伽可以适应很多健康状况. Erin Michos, director of women's cardiovascular health research and an associate professor of medicine at Johns Hopkins University School of Medicine in Baltimore. "There are modifications that can be done to adapt to the physical constraints of pregnancy."

联邦体育活动指南 recommend pregnant and postpartum women get at least 150 minutes of moderate-intensity physical activity per week, 符合所有成年人的指南.

Michos与人合著了一篇文章 2021年美国心脏协会报告 论身心健康的关系, said yoga could give pregnant women a lot of bang for their exercise buck because it provides both physical and mental health benefits. It is generally safe during pregnancy if the woman is healthy and having a healthy pregnancy, she said.

米科斯说:“这是一项低影响的活动，很多人都能做。.

瑜伽已经被证明可以减轻压力和焦虑, which can contribute to complications such as premature births and low birthweight. It may also help lower blood pressure, which can be critical to maintaining a healthy pregnancy. 此外， 2021年的分析 in the Journal of Maternal and Child Health found prenatal yoga could shorten labor and reduce labor pain.

"Good mental health during pregnancy helps women to better deal with their life situation during this period, 还能促进分娩期间和分娩后更好的应对,帕特里夏·马丁内斯-米兰达说, a physiotherapist and doctoral student at the Universidad de Sevilla in Spain. 她与人合著了一篇 2023年的分析 in the International Journal of Environmental Research and Public Health that suggested prenatal yoga could improve the mental health of pregnant women but that stronger research is needed.

"Yoga is a mind-body-spirit exercise that combines breathing techniques, 冥想和姿势或动作, which can be easily adapted to the different needs of the person and is used to manage a wide variety of immunological, 神经肌肉, 心理, 情绪和疼痛状况," she said.

However, there are some precautions pregnant women should take, Martinez-Miranda said.

All pregnant women should check with a health care professional before starting any fitness routine, 迪娜·皮内利说, 他是长岛的瑜伽教练，曾三次心脏病发作.

Some poses should be avoided, especially as the expectant mother's belly grows, she said.

For example, positions that involve lying flat on the belly should be avoided because they place pressure on the stomach. Likewise, 任何类型的反演, 头比心低, 比如倒立, should be avoided because those poses force blood to rush away from the heart. "Do not do any of the upside-down things," Pinelli说, or anything that creates a risk of falling.

"No headstands or handstands because her balance will be off from the growing belly," she said. “你不希望她有可能摔倒，尤其是趴着."

Using the wall for support or props such as blocks can help with balance during pregnancy, Pinelli说. “当你把手伸下去的时候，把手伸到离地举起的一块石头上. 这给了他们更多的肚子空间，”她说.

她说，毯子和枕头也可以提供支持. "This helps with comfort and relaxation as well, and that's what the practice of yoga is all about."

Some poses, 比如孩子的姿势, will be easier to do in the early stages of pregnancy but need to be dropped as the pregnancy progresses, Pinelli说. “未来是他们需要更加谨慎的地方."

米克斯在16周后说, women should not lie on their back for long periods of time because it can decrease blood flow to the heart, 这反过来又会减少流向胎盘的血液.

Women with high-risk pregnancies may not be able to do yoga at all, she said.

“但对绝大多数女性来说, 特别是如果她们在怀孕前锻炼和活跃, 他们可以在怀孕期间继续这项活动,米克斯说.