The period of pregnancy is a time of pleasant excitement and preparation for the upcoming meeting with your beloved little man. And during the time, experts advise expectant mothers to create the most favorable conditions for the normal and harmonious formation and development of the baby, to apply a variety of useful practices for this. One of them is called yoga – a set of special exercises aimed at improving the physical and mental “form”, eliminating stress and promoting greater relaxation.
Yoga for pregnant women differs from yoga in a traditional set of special exercises that are tailored to the position of the woman. Such exercises are more designed for training and setting breathing, for maintaining the physical shape of the expectant mother, for eliminating anxiety and creating a sense of peace and harmony. What has – is the fact that you can practice yoga for pregnant women, starting from the first month of pregnancy. Moreover, such classes are only welcome, and finding suitable yoga courses is not difficult: many corresponding centers now offer their services to pregnant women.
The benefits of yoga for pregnant women
Yoga classes while carrying a baby can greatly improve the condition of a pregnant woman, prepare the body for childbirth, and provide favorable conditions for the development of the baby. So, during classes, a woman learns to control breathing, blood circulation improves and more complete saturation of the body with oxygen occurs (which excludes fetal hypoxia), the spine is relieved, tissues and joints become more elastic and pliable. Thus, yoga for pregnant women, used regularly, “turn on” all the body systems of the expectant mother, makes them work better, has a beneficial effect on the well-being of the pregnant woman, and her mood.
Despite the fact that yoga for pregnant women promises a woman exclusively benefit, before practicing this or that set of exercises, you should definitely consult with your doctor. The specialist will help you choose the most suitable training program, and will also be able to determine if the expectant mother has contraindications for training. These can be uterine hypertonicity and the existing threat of miscarriage, high blood pressure, problems of the cardiovascular system or the musculoskeletal system, late gestosis. However, in many cases, with the correct selection of a yoga program, the list of contraindications can even be narrowed, experts say.
But, even if there are no contraindications to training, yoga should still be done carefully. The main goal, in this case, is to improve health, drive out bad thoughts, prepare for the upcoming birth. And you should practice calmly and in moderation, without striving for the intensity of the posture. By the way, postures involving twisting, backbends from a lying position are usually excluded from the program. Also contraindicated for pregnant women during yoga classes.
But inverted poses are welcome – they contribute to the normalization of hormonal balance. Also useful in the II and III trimesters is the practice of standing poses, at the support. With their help, you can control weight, reduce the risk of edema and seizures, improve blood supply to the fetus, strengthen the spine, and the body as a whole.
While exercising, you need to monitor your feelings, listen to the reaction to the training of the body. At the slightest discomfort, you should immediately leave the position that caused it. The expectant mother should be especially careful at 12-14 weeks of pregnancy: at this stage, it is advisable to be present in the training program, except that the positions are inverted and lying on their back.
Yoga in the first trimester of pregnancy
If yoga was present in your life before pregnancy, now you just need to revise the sets of exercises that were practiced before the onset of the period of bearing the baby. And if you have only read and heard about yoga up to this moment, perhaps now the time has come now to try it yourself, what kind of practice is this and what is it “eaten” with? After all, the benefits of yoga during pregnancy is an indisputable fact.
Yoga classes during pregnancy
Many practitioners recognize that maternity yoga practitioners have excellent physical health and are optimistic. Asanas help to get rid of various painful sensations and relieve pain experienced during childbirth.
Basic yoga poses for pregnant women
A set of exercises for expectant mothers is developed taking into account their interesting position. Asanas strengthen the entire body by gently working on the joints and spine, which are subject to increased stress during pregnancy. Static yoga postures for pregnant women (2.3 trimesters) improve blood flow in the pelvic region, strengthen the muscles and spine directly involved in the process of childbirth. All exercises should be done smoothly and slowly.
For the developing embryo, any inverted postures in yoga for pregnant women are useful – this will help the fetus to sit more comfortably. Stretching exercises will make the tissues more elastic, and this will allow the expectant mother to avoid perineal injuries during childbirth.
Breathing exercises are especially recommended for pregnant women: they should be performed several times a day. They contribute to the supply of oxygen to the mother and baby. In addition, yoga classes during pregnancy are also useful during childbirth – they reduce pain, help to avoid weak labor. Those who have practiced yoga during pregnancy know that performing some asanas reduces toxicosis.
And one of the most important – yoga during pregnancy will help the expectant mother to forget about sudden mood swings and make her more confident. Because for any yogic practice, the main task is to come to inner harmony both physically and psychologically.
What yoga poses are not allowed for pregnant
If you were not familiar with yoga before pregnancy, keep in mind that the load should be increased very, very gradually. And if, while performing any asana, you feel severe discomfort or pain, stop immediately. Doing yoga during pregnancy will never cause pain, dizziness, or nausea if the asanas are done correctly.
Yoga for pregnant women excludes any exercises associated with the prone position or those for which it is necessary to strain the abdominal wall. If you are doing balance exercises, it is best to choose a chair or wall as a safety net.
And, finally, in some pathological conditions during pregnancy, any physical activity is prohibited by doctors. Therefore, if your pregnancy is abnormal, yoga during pregnancy can only be performed with the permission of your supervising gynecologist.