Archive for the ‘Prenatal yoga- First Trimester’ Category
If you cannot go to a prenatal yoga class due to personal reasons, there is still a good chance to practice it at home provided that you are guided accordingly by experts. Stretching and breathing during pregnancy are two of the most important exercises to give a stronger vitality to babies and to your health as well as you carry a life inside you. Yogic breathing will help you find comfort, peace, and ease of mind. Yogic stretching will give you a stronger body as preparation for childbirth. Let us take a look at how pregnant moms could properly do prenatal yoga at home.
How to Practice Prenatal of Postnatal Yoga at Home
Search for the Most Relaxing Part of the House
Breathe in and breathe out. Feel the warmth or coolness of the air around the house. Since yoga is a form of motivational exercise, you need to execute it in a place where you feel relaxed, soothed, and comfortable. It may be inside your bedroom, in the living room, or perhaps in your balcony or garden. Wherever you feel that your spirit can be at ease, execute your yoga there.
Read and Practice the Proper Yoga Positions for Each Trimester
Consider learning the proper yoga positions for each trimester. The baby is growing and that means that his/her needs are also changing. Take time to read or consult a prenatal yoga expert. Do not just rely on what you see on exercising television channels, but you have to carefully understand the complexities of performing such activity as the baby starts to grow bigger. Consult your physician too. You have to be informed of your condition to better assess what position is okay and what is not. Ask for some assistance and do not put your babies at stake.
Know the Do’s and Don’ts of Prenatal Yoga
Since you are going to conduct the exercise just right at your home, there are several do’s and don’ts that you must not leave unnoticed. Being pregnant must not limit you to sleeping and eating. Breathing and stretching are two of the most important exercises that a pregnant woman needs to do. It has been proven that most moms who practice yoga before, during, and after childbirth are experiencing easy and convenient delivery. Medical experts and physicians are recommending the execution of prenatal yoga to strengthen a woman’s bones and muscles and improve blood circulation for the baby’s vitality.
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!
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.|
Yoga is one of the safest, easiest and best exercises during pregnancy. This is a natural method that prepares pregnant women for motherhood and childbirth. When you practice yoga diligently it ensures better strength, vitality for your growing body and also aligns your body with smooth and graceful movements. At the same time it ensures and develops positive thoughts, awareness, acceptance of the surroundings, peace, and tranquility and harmonizes all family members too. Yoga teaches excellent breathing and relaxation methods that you can use during pains and labor-time thus, reducing feelings of unease and stiffness in your upper and lower back which is a common pain endured by most pregnant women due to the baby’s weight.
It is recommended to find an instructor who understands the needs of a pregnant body. Prenatal yoga classes assist you and teach you safe practices during all stages of pregnancy. More so, always consult your doctor or midwife if yoga will be beneficial for you or not. In some cases, if a pregnant woman suffers from high blood pressure, or has any other pregnancy-related complications, it is vital to get your doctors go-ahead before starting or continuing the yoga sessions.
In the initial 3 months of your pregnancy, there are going to be some very important changes in your body. While doing your yoga postures, you will begin to feel the differences inside your body. It may not be as perceptive on your outer appearance, but surely, you will learn to listen to your body and its needs more intuitively, with the help of yoga. This is the very core of any yoga practices. There may be times when you may feel that you are attuned to your body needs and wants but learn to be more sensitive towards your body’s signals which it undoubtedly will give you. Doing so will help you get more familiar with your body and will lead you towards the perfect manner that will prepare you for childbirth.
Sometimes in the initial stages, i.e. the first trimester, some women wish to maintain privacy and not discuss their pregnancies with people. However, it is imperative to talk about it with your yoga instructor so that he/she can plan your exercises keeping your pregnancy in mind.
If you are a beginner, prenatal yoga classes conducted at your local yoga studio is the best place to go and start with your exercises. Initially you need to do low impact forms of exercises as they ought to be very beneficial for you. Incase you are suffering from morning sickness or are feeling uneasy, it is recommended to let the feelings subside a little, which should happen by the second trimester, and only then you start with the yoga regimen.
Moreover, at times in spite of not having morning sickness you may still feel exertion in your yoga sessions or it could also be possible that you may find the prenatal sessions equally slow. The best solution is to schedule your classes as per your mood and body needs for a particular day. Regular yoga practices can be combined with your normal exercises as it will be beneficial for your growing body. Just follow your yoga teacher’s instructions and do your day-to-day yoga as per your exercise chart.
Practicing yoga in the first trimester is your prerogative. But, it is advisable if you’ve had a high-risk pregnancy or miscarriage, to start with your yoga regimen until after the start of your second trimester.
Practicing Prenatal Yoga during pregnancy helps both the mother & child stay healthy and happy
Practicing Yoga during pregnancy prepares you for childbirth and is very easy, safe and relaxing. Yoga helps pregnant women in the following ways:-
1. Keeps you physically fit and healthy.
2. Teaches powerful breathing techniques and relaxation methods to do during labor.
3. Helps in acquiring the right poise, posture and grace while carrying a grown belly.
4. Strengthens the birthing muscles.
5. Decreases back pains and you can even prevent leg cramps and stiffness.
During pregnancy, a woman’s body undergoes many changes and yoga can help you adjust to your body’s demands. Depending on how far advanced stage of pregnancy you are in, you can adjust the postures.
I thoroughly enjoyed practicing prenatal yoga during my pregnancy; especially the time when after the end of the practice session you are told to lie on your left side and unite with your child for awhile.
It’s this time when the instructor gives you encouragement to focus your attention on positive thoughts and affirmations concerning the birth of your child. This leads to an overall feel-good feeling about a happy, positive and relaxed birth time.
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.