Posts Tagged ‘prenatal yoga asana’
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.
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.
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.
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).