Contract And Relax

Start with large muscle groups, such as arms and legs. Contract entire muscle group tightly. Relax muscles from contraction and notice how relaxed muscles feel. Move on to other major muscle groups. Contract and relax each one. Do the same with smaller muscle groups, such as the face, neck, and hands. Sit or lie down and concentrate on relaxing the entire body. Remember how each muscle group feels when relaxed. Contract and relax any muscle group if not sure it's relaxed. Keep all muscles relaxed for as long as possible. Change positions. Go through the same relaxation procedure to prepare for position changes that may happen during labour.

Reduces mother's pain via concentrated relaxation.

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YOGA
Chandra

Yama Niyama Asana Pranayama Pratyahara Dharana Dhyana Samadhi

许多人在练习中，过度的关注肌肉等外在的层面，忽略了呼吸，久而久之，肌肉的感觉便会覆盖在一
切觉知之上，导致身体越来越僵硬，表现在体式进
阶难，练习效果不稳固，甚至让失眠、精神萎靡、肩颈疼痛、腰痛等问题反复发生。

Chandra

Ashtanga Yoga/Flow Yoga/Ayurveda/PT...