Yoga is a cumulative discipline of spiritual, mental and physical exercises with the main goal of achieving a balance between body, mind, and spirit.
Prenatal yoga
Prenatal yoga is a great way for the preparation of the mothers for delivery. Hatha (gentle) yoga is the best choice for pregnant women. If you are pregnant and you are trying to find ways for relaxation or you just want to stay in shape, you should try prenatal yoga. Furthermore, it can have а positive effect for the mothers and babies health. Before you start with the workout you should find out the countless positive benefits and the safety tips.
Positive benefits
Many studies show that prenatal yoga is safe and it’s beneficial for pregnant women and their baby’s. The main focus is stretching, breathing and concentration. Also, it’s useful for a number of aspects such as:
– Improves sleep,
– Reducing stress and anxiety,
– Increases strength, flexibility, and endurance of the muscles needed for childbirth,
– Reducing pain in the lower back, nausea, and headaches,
– Regulates breathing,
– Reducing the risk of premature birth and hypertension in the pregnancy.
Other benefits are: improving overall circulation, declining of morning sickness, tension reducing and swelling of the legs. Positive effects of prenatal yoga are the increased energy and stamina, better mood and good digestion.
Practicing yoga before labor and delivery will make the process of childbirth to be easy and fast.
If you have any concerns about these exercises, consult your gynecologist and yoga instructor. They always can give you the best advice.
Is it safe during the pregnancy?
Yes, it is safe. But you should know that some yoga poses must be avoided during pregnancy. If you are a beginner, do the exercises under the instructor supervision. You should also avoid some uncomfortable poses. If you feel pain during the exercises stop immediately and consult your doctor.
Yoga exercises or some poses in some cases must be avoided. So if you carry two or more babies, have increased pressure or a serious illness you shouldn’t exercise. Also, you shouldn’t exercise if you previously had a premature birth, miscarriage or vaginal bleeding. However, yoga exercises for proper breathing, body relaxation, and meditation are allowed for all pregnant women without any restrictions.
You should avoid the following poses during pregnancy
- Exertion and rotation, especially in the abdomen
- Tumbling poses (standing on your head, arms or legs)
- You should avoid yoga poses aimed for abs stretching
- Lying on your stomach and lying on your back, especially after the first trimester.
Equipment and clothes
For the comfort and easy movement, you should wear yoga clothes. Cotton and Lycra are the best choices. Besides this, you must have yoga mat and blanket for additional comfort.
Workout tips for each trimester
First trimester
Listen to your body and feel when it tells you that it’s time to stop and rest. Also, the final exercises for relaxation do it with lying on the side, instead of lying on the back. With this, you will avoid the additional pressure on the vessel which carries blood from the uterus to the heart. Before, during and after the exercise, drink a sufficient amount of liquid (water is always the best choice).
Second trimester
In the second trimester, you have more energy, but you may also feel some dizziness. Try to do the standing poses with leaning on a wall, chair or something else. During this period, you should also avoid lying on the stomach or back.
Third trimester
The accent of the third trimester is on the breathing. All exercises should be done easily and careful.
