We warmly welcome everyone to participate in our newly launched public welfare yoga classes. Starting now, at 6 AM every morning, and 7 PM every evening, you can join our live broadcast and practice yoga synchronously. Reserve your spot in the public welfare yoga class and begin your journey to health.
Ran Yingying’s achievements are truly remarkable! In just three short months, she not only gained admission to Peking University, but also ranked first with outstanding results, truly embodying the goddess of academic excellence. On social media, Ran Yingying shared her experience of successfully entering Peking University during her pregnancy, sparking heated discussions among netizens. While some voices expressed skepticism, suggesting that her success was achieved through financial means, we cannot deny Ran Yingying’s long-standing talent and brave spirit. She was the top scorer in the middle school entrance exam of Zunyi city and has also served as a host for the CCTV Securities Information Channel, where her professional abilities and personal charm were widely recognized.
Ran Yingying’s decision to give birth to her third child and preserve the umbilical cord blood was made out of concern for her family, especially her husband Zou Shiming. As a boxer, Zou Shiming’s risk of injury in the ring and the potential for Parkinson’s disease later in life prompted Ran Yingying to make this decision, demonstrating her immense sacrifice and love for her family.
However, pregnancy is a challenging period, and women often encounter a variety of discomforts during this time. As the belly grows with the fetus, the increased weight can cause physical imbalance and back pain; digestive organs like the stomach can be compressed, leading to morning sickness and indigestion; the body produces additional fluids to soften the pelvis and other areas, which can result in edema. Additionally, drowsiness and stress are also common problems for pregnant women.
Nevertheless, practicing prenatal yoga can effectively alleviate the above symptoms. Yoga is beneficial for physical and mental balance, reducing back pain, easing morning sickness, and lowering anxiety, positively affecting both mother and baby. However, when practicing prenatal yoga, it is important to choose safe movements and postures to avoid unnecessary stress on the body. Selecting simple poses suitable for pregnant women, such as the “Cat Pose,” “Puppy Pose,” and “Prayer Pose,” and practicing under the guidance of a professional yoga instructor is essential for safety and effectiveness.
If you need relief from the following symptoms, yoga practices can be tried, as they can help reduce back pain, relieve swollen legs, promote digestion, and reduce stress.
Yoga poses for relieving swollen legs include:
- Find a step and gently place your lower leg under the step.
- Stretch and then lift and lower your heel, do 10 reps for one set.
- Sit or lie down and actively rotate around the ankle, extending the toes.
- Do 10 repetitions in each direction.
- Stand and use a massage ball or tennis ball starting from under the arch of your foot.
- Keep your heel downward and hold for a few breaths here.
- Then roll the ball under the foot, with toes resting on the ground.
- Maintain parallel feet during the whole movement.
- Move close to the wall, swing your legs up, and try to get your hips as close to the wall as possible.
- If your hamstrings are tight or your back hurts, keep an appropriate distance from the wall.
- Lay your arms naturally by your sides and take 10 deep breaths.
Yoga poses for strengthening abdominal muscles include:
- Separate knees as wide as the mat, and sit your hips back towards your heels.
- Stretch your arms forward and take 10 deep breaths.
- Sit on the ground with your legs as wide apart as possible.
- You can place your forearms on the ground and take 10 deep breaths.
Yoga poses for relieving back pain include:
- Sit down with your legs crossed and spine straight.
- Maintain deep breaths as you bend to the side, then switch sides.
- Stand with feet hip-width or wider apart.
- Bend forward from the hips, keeping your back as straight as possible until you reach your limit.
- Soften the knees, relax, and let your hands dangle or hold opposite elbows, take 10 deep breaths.
Yoga poses for easing hip tension are:
- Separate your legs wider than the yoga mat, toes turned out.
- Lower your hips into a squat while keeping your spine straight.
- Press your hands together in front of your chest. Take 10 deep breaths.
Poses for alleviating indigestion include:
- Stand with your left toes pointing forward.
- Tilt to the left, extend your arms, then switch sides.
- Sit down, bring the soles of your feet together, and hold your feet.
- As you get comfortable, fold forward for greater stretch, and take 10 deep breaths.
When feeling stressed:
- Practice inhaling for a count of four or five, and exhale for a count of four or five.
- Hold for a second after inhaling, then exhale letting your lungs empty for a beat.
- Repeat this breathing cycle for 10 rounds.
- Cross your legs comfortably, align the spine.
- Place both hands on your knees, close your eyes, and practice regulating your breath.
