Archive for the ‘Do and Dont Prenatal Yoga’ Category
Are you pregnant and looking for an exercise to stay fit while at home? You may try prenatal yoga which offers many health benefits for you and your babies. However, before considering this kind of physical activity, you must gather first all prenatal yoga information and safety tips to maximize its welfare for your pregnancy.
What Are the Benefits of Prenatal Yoga?
Prenatal yoga is a moderate form of exercise which involves focused breathing, mental centring, and stretching. It is believed to be safe for pregnant women who have no yoga experience or done little before. It is recommended to do prenatal yoga after the first trimester of pregnancy. Below are among of its benefits:
- Sleep Improvement
- Lesser anxiety and stress
- Reduced preterm labor and pregnancy-induced conditions that delay baby’s growth
- Strengthens and tones muscles for giving birth
- Supports posture and enhances blood circulation
What Are the Safety Tips For Prenatal Yoga?
Having apt knowledge on how to protect your and your baby’s safety is important in yoga. Mother-to-be should seek the advice of their prenatal health-care provider to discuss their medical history and possible health risks of yoga to their pregnancy. Realistic goals must be set to achieve the real benefits of this exercise and determine the frequency of workout and poses to be done. Furthermore, pregnant women should not overdo the exercise to avoid unwanted risks and bad effects.
After considering these safety tips in yoga, you are now ready to do the exercise at home. So, it is really safe to do it especially on your own?
Practicing yoga at home is said to be a safe activity for mothers carrying their beloved and precious babies provided that they are equipped with enough knowledge about the do’s and don’ts. Pregnant women should have the right equipment including chair, two folded blankets, and yoga strap. They should also have comfortable clothing that would allow them to move and stretch easily.
Prenatal yoga could be practiced at any hard flooring. You just need to allot more space for your mat while performing different poses. Mother-to-be can also practice yoga near the television and DVD player. They can purchase CD or DVD for yoga music that would add up to their wonderful feeling while exercising and relaxing. Create your own routine provided that the positions are just right for you and your baby’s needs.
Keep in mind that practicing prenatal yoga requires self-discipline and proper training. Just remember to be safe for yourself and your baby whether you do it at home or in a yoga school. It’s good for you! You can now improve the bond with your baby and reduce the stress during pregnancy!
This is the stage where the joints of a pregnant woman loosen up. It only shows that prompt caution is needed to avoid unwanted health defects and outraging pains during child delivery or childbirth. In this case, prenatal yoga exercises will be a little different unlike that of the first trimester. Yoga experts and physicians play a vital role in promoting a better health for pregnant moms. In this trimester, stretching is very much important. It will help enhance muscle strength and avoid unnecessary crumps and tensions. Even bone strength is improved in practicing prenatal yoga.
Here are some of the most effective prenatal yoga tips to better improve vitality during the second trimester of pregnancy:
- First of all, look for the best yoga instructor. How to find one? Get a quick research or ask experienced relatives or friends.
- Secondly, enrol in a trusted yoga class under a very reasonable price. Consider not spending too much because there are enormous choices out there and there are a lot of yoga centers offering beneficial and cost-efficient classes for pregnant moms.
- Proper, slow, and deep breathing is very much important. Begin with a warm-up exercise.
- You can also read good prenatal yoga books for more information about the do’s and don’ts of doing such.
- Balancing is also as essential as stretching during this stage. It moderates the formulation of body energy leading to a more relaxing feeling.
- You can do yoga exercising yourself. But, make sure that you know what to do before you start. There are side effects if the positions are not properly done.
- Sun salutation pose is one of the most suggested positions in this trimester. Forward bends and even standing poses would help a lot too in promoting leg balances. Pregnant moms during this phase are starting to lose their balance. So, strengthening the muscles and joints is absolutely important.
- Add new poses in your yoga routine. It may help develop leg strength and reduce back pains. However, it is still advisable to ask for expert advices on the poses that you could execute based on your current health condition. Physicians know what yoga positions are useful and pregnant moms need to take note of them.
- End the yoga with shavasana. Shavasana is the yoga term for period of relaxation. Deep breathing can help improve blood circulation too.
In reality, there are more activities to enjoy while being pregnant. This period in a woman’s life should not be regarded as a mere pain, but should be considered as a blessing from above. So, do the best that you can do to make you and your baby as healthy as you can be.
Selecting a partner for you and your baby’s over-all vitality is the most crucial part. We are all aware that attending a prenatal yoga class is one option or method to strengthen the immune system and muscles of a pregnant woman and protect as well the beautiful life inside her tummy. Spiritual disciple is also the term for prenatal yoga. This does not help pregnant moms physically, but it helps them achieve the utmost satisfaction on several life aspects – physical, emotional, mental, and spiritual. Maintaining a good meditation while in the midst of pregnancy is very essential.
Here, we are going to discuss some points to ponder before you enter a prenatal yoga class. Seeking for an expert’s help regarding the proper execution of prenatal yoga exercises is important. From all walks of life, yoga is needed to avoid harmful environmental and natural effects to the body.
How Can I Search for the Best Prenatal Yoga Class?
Do not overlook the value of using the power of the internet. It might be very hazardous for pregnant moms but it does not mean that you need to do it and spend too much time in front of your monitor. Ask for a family member’s help or assistance. There are several prenatal yoga classes that are being advertised online. Plus, you could visit the nearest yoga centers in your area. Ask and talk to your physician about your current condition and they could let you know which proper class you may attend.
Attending yoga class or even doing it right at the comfort of your homes is one of the most important recommendations of physicians to pregnant women.
Yoga instructors are experts in the said field. You could let them know about your condition and your health status and they can identify your needs immediately in practicing yoga per se. Prenatal yoga classes have different styles and structures along the way. But, to better complement both the execution of the yoga exercises to your body needs, getting useful tips from the experts is absolutely necessary.
Prenatal yoga contributes a lot of positive aura and effects to a woman’s vitality. The excellence of a certain yoga class depends on the effectiveness of yoga instructors. Thus, socializing with other pregnant moms during the class fosters a better feeling and sense of community for child-carrying women. Thus, prenatal yoga classes eliminate anxiety and depression among pregnant moms. Know your limitations too and equip yourselves with enough knowledge about how prenatal yoga works for your body.
You wouldn’t want to add up more pain to your physical strength during pregnancy, would you? Practicing prenatal yoga is the best way to relieve yourself from back pains, muscle tensions, and abnormal heart rate that might badly affect the baby inside you. Doing a prenatal yoga will make a pregnant woman feel more comfortable about her pregnancy not just because it can build a stronger body against pains, but because it can positively pamper their emotional and mental aspects too.
In this article, we are going to tackle the importance of practicing a safe prenatal yoga or exercise. We will highlight as well the healthy benefits that doing such activity could offer pregnant women.
There are also several yoga classes where pregnant moms could attend to. They have wide variety of options with regards to what kind of yoga exercise suits your condition. All yoga class instructors are experts when it comes to the proper execution of each exercise or position. They will let you know the best approaches in practicing yoga.
Best Practices and Precautions in Practicing Prenatal Yoga
There are different pregnancy periods or stages. In executing prenatal exercises, there is a so called trimester-by-trimester guideline. This means that the yoga practice will gradually increase as the division of child delivery stage (after the first, second, and third months) gets nearer or closer. As the baby grows, the ideal form of exercise to be done would still be based on the current condition of the pregnant mom. Here are some of the best practices and precautions in doing prenatal yoga as the child delivery stage gets nearer.
Do’s and Don’ts in Prenatal Yoga
- Side stretching can help reduce the heavy feeling in your abdomen. The overcrowded mood can be narrowed by doing a gate pose.
- The cat-cow position or doing a head down back to the belly can help get the desired position of the baby before the delivery stage arrives. This position is also recommended by physicians to pregnant moms if the delivery needs to be extended due to the existing or current position of the baby. This is to secure the ease of child delivery as well.
- Do not overstretch. It can make a pregnant woman’s ligaments and joints to soften or weaken due to overstretching.
- Do not twist your belly during the yoga exercise. It can lead to the compression of internal organs and worst, it can affect the uterus.
- Do not breathe fast like in any other exercise schemes. You may practice birthing breath instead.
How to begin with Yoga – What is the right way to start Yoga
Yoga needs attitude – a very positive and fun-loving demeanor. A calm, secluded area in your house and some loose fitting clothes, like tracks or stretch pants along with a healthy balance diet (also known as static food) prepares you immensely in your Yoga exercises. Yoga practices must be done keeping a four hour gap between your meals and you can do them by lying down on a mat, with a pillow and blanket if needed. There are innumerable yoga information options available in the markets and if you wish to know more about the Basic Yoga Postures or Asana, you can avail it by purchasing ad Introduction to Yoga cards, DVD or videos or else get them from this website too.
What outfit to adorn and food-habits to take of while doing Yoga:
Yoga is very convenient and can be done by people of all ages; also it can be done almost anywhere, without any specific equipment. In case, you want to join a studio, always look for one that maintains cleanliness, has quietude and good-ventilation as well as is free from any kind of distractions. You can sleep on a mat, or use a blanket or towel as support while doing sitting or lying-down postures. Wear something comfortable and loose such as leotards, sweat pants or shorts. You can also put-on socks or soft-shoes while doing yoga, but more often traditional yoga practices are done bare-footed. 15 minutes before you begin with your yoga regimen it is vital for you to clean your nostrils and throat, empty your stomach and drink a warm glass of water. Ideally yoga practices should be done on an empty stomach or an hour or two after meals. In case you feel hungry, have a glass of juice, an energy bar or some fruits an hour prior to your class, so that you do not feel hungry during the practice session.
What is the time-duration of the Yoga practices?
Yoga practices done in early-mornings are the best way to reenergize and rejuvenate your body and mind. Yoga Breathing and Meditation Exercises done at night are beneficial as they induce good, deep slumber. Like other exercises, yoga should start with warm-ups and simple postures and then gradually take up more difficult poses as your body should be conditioned for it by that time. Remember not to overdo it and exert yourself. If you feel tired or some strain, take a break and rest awhile. Time duration of yoga exercises is flexible form 15 minutes to more, depending upon your body’s comfort level. They need not be lengthy or cumbersome. Do make sure you do it regularly though and also add 15 minutes of Meditation and breathing exercises as they will help immensely and give excellent results.
Props for Yoga Practices:
As stated above, you do not need any specific equipment or prop for practicing yoga as it’s too simple and convenient. You just need to have good focus and a positive attitude and healthy approach towards your lifestyle. Of course there are some yoga props that are available and using them can assist you in supporting your postures, maintain balance and alignment. More so, these props also lessen the stress and provide support to your muscles, so that you give minimal effort to a posture and save energy levels too. Old-aged people or people suffering from ailments can benefit by using these props as they aid them in achieving deeper poses and the required support to execute those poses.
Some common yoga props are as follows:-
- chair with arm rests
- strap or belt
- wooden or foam block or a phone book
- non-slip mat
- cotton or wool blanket
Precautionary Measures with Yoga practices:
|You need to be focused and pay attention to all the asanas while performing them. The changing motions are equally important as accomplishing the given pose. If the posture gives you pain or discomfort, you should discontinue it and not strain yourself. Repeat each asana up to 3 times, preferably do it correctly the first time instead of doing it clumsily all the time. Yoga isn’t a rigorous regime, so just maintain the schedule and do the practices on a regular basis as this will balance all the different muscle groups of your body.|
Pregnant women need to be strong enough to meet with the physicals demands of the body, the birth, labor and motherhood. Yoga undoubtedly ensures total relaxation of body, mind and soul during pregnancy. It helps the mind and body to de-stress and keeps you emotionally and physically composed. Though pregnancy is the most beautiful stage in a woman’s life, it also happens to be a time of rapidly occurring emotional upheavals due to hormonal changes and uneasiness. Working women find it equally more taxing. This is the time when you need nurturing and tranquility. Yoga can be one of the best alternatives to feel rejuvenated, reenergize and for your general well-being. More so, it also is a way of connecting to the baby growing inside you in an inexplicable way.
During pregnancy if women diligently practice yoga and related exercises, they most certainly enhance their physical as well as mental strength. Yoga is very safe and provides flexibility in the connective tissues and body muscles. Also, with the help of yoga, meditation and breathing exercises (Pranayama) women can improve their concentration levels and learn more about their growing body too. This makes you acutely aware of your surroundings so that you are more in-sync with your body’s needs and after the baby’s birth gives you better mental clarity and calmness too. All in all, doing yoga during pregnancy not only improves blood and oxygen circulation, gives more strength and vitality but also helps in the overall development of the child and mother.
- During your first trimester it is inadvisable to lie flat on your stomach or back because the baby’s weight on your uterus can constricts a major vein and this can hamper the availability of oxygen to the baby.
- Inverted postures performed during normal yoga sessions like shoulder stands and headstands, should be absolutely avoided.
- It is important to understand your body and its needs and act accordingly. Thus, when you are doing yoga and need to change your pose, you could feel light-headed, particularly women suffering from low blood pressure. This happens due to the shift of the center of gravity because of a growing belly, so do not fret if some poses are tricky to balance.
- Pregnancy escalates the production of relaxing hormones, so that the uterus can expand and soften the connective tissue. Hence, you may have a feeling of suppleness and would want to stretch deeper into a pose. This is not advisable either as overdoing the exercises can lead to injuries to the body.
- Abdominal poses and stretches should be avoided at all cost and incase of any giddiness or cramps, stop your exercises promptly, especially if your due date is close by.
- If you encounter any fluid leakage or spotting, kindly consult your health care practitioner as in a few cases you could be asked to stop your yoga sessions.
- You need to hold on to a pose for around 3 slow breaths, so understand your body and accordingly little by little increase the number of counts advised.
- It is important to also make sure that you aren’t overdoing it or staining yourself. Hence, if you feel drained-out, slow down or even stop doing the exercises.
- Do not rush into a pose and space-out, as you need to do the exercises keeping in mind that your belly is larger than it actually is.
- You can become more attuned to your pregnant body by the time you come into your forth month and start feeling the baby’s movements inside of you. This is the time when you will have gained more weight on your belly as well.