孕妇呼吸舒心瑜伽

孕期为什么需要注重呼吸练习？

◎ 创建胸廓和横膈膜的弹性和活动力

◎ 增加血液中的氧浓度充分供应胎血循环

◎ 提升内核肌群和骨盆底肌群的力量及弹性

◎ 释放压力、稳定情绪

怀孕过程随着胎儿的长大，孕妈的呼吸会越来越急促，周数越大越明显，有时甚至连讲话都会喘。这是因为胎儿往上长大顶到横膈膜，横膈膜被挤压、压缩压扁所导致。而呼吸急促，不仅无法吸收足够氧气，也会促使孕妈被迫使用颈部与肩膀周遭的小呼吸肌群呼吸，更引发肩颈僵硬、甚至头痛或心悸等问题。

其实以上状况是可以避免的！

从怀孕初期就开始做呼吸的练习，随着周数的增加比较不会有喘不过气的现象，这样才能让不舒适的身体完全得到真正的舒缓。我们借由呼吸的练习，训练呼吸膈膜的扩张，同时强化我们的骨盆底肌群，只要骨盆底肌群稳定，它就有力量乘载胎儿日渐增加的重量，同时使增大的子宫避免压迫在下腔静脉，可以让血液顺利的回流到心脏，让有低血压症候群的人得到真正的舒缓，就不会有晕眩，头痛或心悸的现象。

希望借由流畅的动作，配合呼吸与身体的伸展，可以帮助孕妇倾听自己身体的变化并放松心情，保护自己同时也保护胎儿，让孕妇跟胎儿的身心灵都得到平衡并充满喜悦与平静！

每周五19:15~20:25
老师 Jenny卢

Why Is Breathwork Important During Pregnancy?

• Enhances mobility and flexibility of the rib cage and diaphragm

• Increases oxygen levels in the blood, supporting healthy fetal circulation

• Builds strength and elasticity in the core and pelvic floor muscles

• Helps release stress and regulate emotions

As the baby grows, many expecting mothers notice their breathing becoming more shallow and rapid—sometimes even feeling breathless while speaking. This is because the growing uterus pushes upward, compressing the diaphragm and making it harder to breathe deeply.

When this happens, the body compensates by overusing smaller breathing muscles around the neck and shoulders, which can lead to tension, headaches, or even heart palpitations.

The good news? This can be prevented.

By starting breathwork early in pregnancy, you can reduce shortness of breath in later stages. Breath training helps expand the diaphragm, strengthen the pelvic floor, and improve circulation. A stable pelvic floor better supports the growing baby and reduces pressure on the inferior vena cava, helping prevent symptoms like dizziness, headaches, and low blood pressure.

Through gentle movement, breathwork, and mindful stretching, mothers-to-be can tune into the changes in their bodies, find emotional balance, and create a nurturing space for both themselves and their babies. The goal is not just physical comfort—but also emotional peace and a joyful connection with your baby.

Class Time
Fridays 19:15–20:25
Instructor: Jenny Lu