Archive for the ‘Prenatal Yoga- Third Timester’ 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.
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.
Once you are in your third trimester, you may find prenatal yoga more tiring than you did in your second trimester. This could be because of your growing belly and heaviness. Normal routine things like tying your own shoe-laces, walking up the stairs or turning over in bed may not seem that normal anymore, in fact it could all feel even more awkward than before. Thus, you can now lighten up with your yoga poses, especially ones that compress the belly, but that does not mean you have to stop doing it at all. You can do prenatal yoga as long as you feel up to it and do take extra precaution when you near your due date.
Working women may not have a chance to take up prenatal yoga exercises until after their maternity leave. They need not to worry as they too can do some light, gentle yoga postures and stretches.
Modification of your yoga postures is a must in your third trimester as it may not be possible for you to deeply take a pose. Again you can just relax and use some assistance like props such as a block or chair. Make sure to balance your legs to hip-width distance to adjust your swollen belly. Of course, because of your growing belly, you will feel the shift of center of gravity, so take care and slowly go in and out of a posture. Avoid postures that need your knees to be higher than your pelvis during the last two months of your pregnancy. This could make it difficult to balance your baby’s position in the uterus. By the third trimester you should have made a special bond with your baby growing inside, so while you do your poses, intuitively work-upon the needs of your child and your body.
Being Mentally Prepared:
Yoga not only helps you at a physical level, but also prepares you at a mental level wherein you are ready for childbirth. This is because yoga teaches you to listen to your body as well as to be less anticipating during childbirth. All of this is done by paying attention in your breathing techniques, like taking long deep breaths through the nose and exhaling through the mouth.
Adaptations during Third Trimester:
It is recommended to decrease the count of inversions when you are nearing 36 weeks of pregnancy. Avoid any poses that may alter the baby’s position in the wrong way as by this time the baby will be moving into the birth position. Unless your baby is breech you should avoid with exercises like Bridge Pose and Legs Up the Wall as these postures can help the baby to turn. Added to that poses that are done on all fours also aid in turning a breach child. Squats are considered to be safe until the end of your pregnancy, except if there is a risk of pre-term labor. Downward Dogs pose is a mild inversion, substituting hands and knees pose which may be avoided as well.
Normal Precautionary Measures:
Throughout your pregnancy, the body triggers a hormone called relaxin, which softens your inflexible parts (like bones and ligaments) to make space and accommodate the baby and prepare for child birth too. However, overstretching can make the softened ligaments very vulnerable, so you should avoid going deeper into a posture unless you are accustomed to it, as overstretching the ligament could lead to severe injuries that may not heal easily. Last but not the least; be especially watchful of your knees too.