Posts Tagged ‘yoga during pregnancy’
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.
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.
Pregnant women are asked by their physicians in their initial consultation to get a gentle exercise or prenatal yoga every now and then to make childbirth easier and to protect the baby inside them. That is a fact. Pregnant moms need to execute proper stretching or breathing exercises to avoid discomforts and pains during and after child delivery. However, there are still some things you must be cautious about in conducting the various prenatal yoga exercises. In this article, we are going to discuss the dangerous yoga postures during pregnancy to avoid high health risks for pregnant moms and especially for babies.
Poses, Postures, and Movements that have to be avoided during Prenatal Yoga
To avoid pregnancy complications, here are the poses and postures that a pregnant woman must not do during an exercise.
- Avoid the “Bow Pose,” or the so-called “Dhanura Asana” under the yoga terminology. This yoga position is not applicable to pregnant women. It might cause respiratory problems and can lead to breathing difficulties as well. This pose expands the chest and abdomen and might badly affect the curling baby inside you.
- Avoid “Standing on the Head” or the so-called “Sirsha Asanas”. Of course, who would want to do this position during pregnancy, right? However, there is still a need to let you all be aware what this yoga position might cause baby’s growth. In this pose, you need to balance your body weight and that can lead to muscle cramps and extreme nerve tensions too. That can badly affect your breathing and can lead to improper blood circulation.
- Avoid “Plow Pose,” or the so-called “Hala Asana”. Like Sirsha Asanas, this can create a great muscle tension in your body, especially in your tummy. Always remember to protect the muscles around your uterus by avoiding positions that might lead to improper blood circulation and excessive tensions.
The Importance of Maximizing the Yoga Benefits among Pregnant Women
It is true that the very reason why you are doing the prenatal yoga is to assure you and your baby’s safety. However, there are also side effects if you would not execute it properly. Asking an expert on how you could do it perfectly and also knowing the exercise time frame so as not to overstrain your body strength is highly important. In the end, maximizing the value and healthy benefits of prenatal yoga exercises can make you extraordinarily different from other moms out there who are suffering in their entire pregnancy. Stay fit as much as you can and always remember your love for that wonderful life inside you. That is going to be your motivation. Good luck on your safe childbirth.
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.
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.
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).
- 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.