After doing the exercises, be sure to take a 10-30-minute break for rest and relaxation.

Lie comfortably on one side, bending one leg in the knee. Put under your head one or two pillows and one more - between your legs to support the upper thigh.

Lie on your back for 1-2 minutes, then turn over on your side again.

Note. After the 34th week of pregnancy, avoid lying on your back, because in such a pose your child receives less oxygen. When you want to change position and relax, you can stand for a while on your knees, putting a pillow under them.

While performing the exercise, focus on the rhythm of your breathing, allowing the body to relax gradually, with each exit. During a gradual relaxation, our attention first concentrates on the toes and then goes to the feet, rises to the ankles, knees and t. Relaxing one part of the body, we move to the other, until we reach the head.

So start relaxing from the toes to the transition on the feet, ankles, knees and hips. Having weakened completely legs and felt that they had become soft and heavy, go to the trunk. Feel the soft curve of your back and remove the tension of the upper back and shoulders.

Feel how relaxed your stomach is.

Then let your forearms, hands - palms and fingers relax: exhale and release them from tension. Finally, relax your neck.

Feel the muscles of the face become soft. Imagine how fatigue flies from your face, freeing your eyebrows, eyes, lips.

Focusing on inhaling and exhaling, feeling soft waves of your breath, remain lying, feeling the whole relaxed body.

Stay in this state for a while, feel how your baby is resting along with you. After completing the relaxation exercises, you can drink herbal tea or fruit juice. And if you want to sleep after such a session, do it without hesitation health. Sumy. Ua.