Archive for the ‘Yoga For Beginners’ 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!
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.
We all know that mental, emotional, and physical challenges are the biggest strains during pregnancy. Necessary adjustments need to be done in accordance to meeting excellent health condition. Thus, prenatal yoga is something worth your time and effort while in the middle of this exciting challenge. More so, the good thing about conducting acceptable or allowable forms of pregnancy exercise is that it can positively contribute to the over-all vitality of pregnant women and their babies. Let us provide you with the best practical advices on how beginners could deal with prenatal yoga.
Recommended Prenatal Yoga Poses for Beginners
There are various yoga positions that a pregnant woman must properly execute so as not to compromise the health of the baby and hers too. In this article, we will discuss the most effective yoga positions in the first three months to improve body system in the midst of giving a new life.
Outward manifestation of body changes cannot be noticed yet in the first trimester, but this stage is critical. The very first thing to do is to “listen to your body”. Tune in with your health condition. That is an easy thing to do because you need expert physicians and experienced moms around while in the middle of the challenge. For yoga classes, the exercise is gentle for the first trimester.
Prenatal yoga asanas that are allowed are standing pose, balancing pose, extended side angle pose, and extended triangle pose. These aforementioned yoga poses during pregnancy are highly important in the first trimester because they can help enhance muscle strength and promote proper blood circulation. The uterus needs to be stretched properly so that the muscles around would not be covered with any tension that could badly affect the baby inside.
The manifestation of a pregnant woman’s body changes is obvious during the second and third trimesters. Morning sickness and vomiting will be experienced in the first and second trimesters, but will be lessened in the third trimester. As you belly grows, the yoga exercises and poses during the first trimester will be a bit different now. Here are the recommended poses for the second and third trimester of pregnancy: Flapping Fish Pose (Matsya Kridasan), Thunderbolt Pose (Vajrasan), Hand Raising Pose (Hasta Utthanasan), and Waist Rotating Pose (Kati Chakrasan). These poses can help stimulate proper blood circulation and relax the muscles in all parts of the body. This can relatively avoid severe back pain which is the most common discomfort during pregnancy. Look for prenatal yoga experts and get valuable advices from them too.
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.|
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.
It has been scientifically proven that Yoga can most certainly be beneficial during pregnancy. However, one needs to know the exact way of doing it.
Yoga encompasses 5 important tools for pregnancy which need to be followed religiously as this will improve your health and facilitate an effortless pregnancy for you.
Along with helping you to have a painless, easy and natural childbirth, yoga also enhances the overall growth of the foetus, especially the mental and physical aspects.
Every woman wants to make sure the baby is healthy and yoga most definitely helps in doing so.
The 5 important tools are as follows:
- Yoga asana – These postures work upon the pelvic muscles and reproductive organs to guarantee a smooth sailing and relaxed childbirth. To a certain extent, these asana also make sure the developing foetus is getting best nutrients and supply of blood.
- Pranayama or Breathing Exercises – Your overall body fitness during pregnancy depends on the adequate supply of oxygen you and the foetus receive. Therefore, with these ideal breathing exercises you can ensure the best life force for yourself and your baby.
- Mudras and Bandhas (Gestures & Locks) – A woman’s reproductive organs can have a powerful result with the psycho-physical stimulation of these locks and gestures.
- Meditation – Meditation is considered to be therapeutic and can assist you to reconcile with the deepest of conflicts, worries, apprehensions or neuroses, which are part and parcel of pregnancy. Meditating regularly can create an unbelievable awareness that can connect you with your baby on an inexplicable level.
- Deep & Complete Relaxation – For mental as well as physical relaxation and while preparing for childbirth, there is nothing that works better than Yoga Nidra (Yogic sleep).
The initial warm-up session for yoga is very easy and not at all time-consuming. The start-up session comprises of the following steps:
- Initial Warm Ups – It is necessary for your body to warm up and relax your spine, shoulder muscles, lower back and groin. Therefore, these warm up exercises cushion your body muscles for smoother transitions into different asana practices. Beginners are advised to do just the warm-ups in the initial stages.
- Standing Postures – these exercises help better your digestive system, increase blood circulation and weight loss. They facilitate clean coordination of the feet and body as they opens hips, gives more strength to your back and body movements as well as stretching your legs for better mobility.
- Sitting Postures – with the help of these postures you can balance your breathing and pranks and the transition from one asana to the other is done with more calm, rejuvenating you at the same time. Sitting poses provide stamina and flexibility to the spine and also help in getting shapely legs and buttocks.
- Twists – twisting loosens up your back muscles, relaxing your stiff spine and back-aches, as well as more suppleness in your shoulders. More so, it enhances blood circulation and body nutrients that are required in the body for strengthening the inter-vertebral discs.
- Supine and Prone Postures – help in flexibility of spine and relieve abdominal tensions. It also strengthens your legs, arms and back muscles and relax your groins and hips.
- Inverted and Balance Postures – Pregnant women need to be calm, relaxed and have quietude around them as this improves their concentration levels. These postures help you achieve this and by defying gravity, give you well-coordinated muscles, graceful and nimble motions at the same time make you feel fresher and rejuvenated.
- Backbends – these exercises can be very beneficial for the kidneys and the adrenal glands. It adds more suppleness to your spine and releases stress in your pelvic girdle, shoulder muscles and the front body.
- Finishing Postures – are utmost important for you, just like the warm-ups, they help in cooling down your body after practicing all the asana. Hence they are called cooling-down Yoga exercises as well.