Many of the yoga postures we practice are ones that women instinctively use during and birth. ] They widen the pelvic diameter, help to position the baby properly, and prepare you psychologically for birth. When you practice yoga you learn to breathe and release sensations of stiffness as your muscles stretch, this helps to prepare the mind and body for birth.
Below are reasons why pregnant women everywhere practice yoga. I am sure after knowing the benefits you will not think of skipping yoga during your pregnancy period.
- [It is important to practice relaxation breathing exercises prior to labor. ] This will allow for easier childbirth because the body will be trained to remain calm.
- As the body changes, aches and pains are inevitable, with regular prenatal yoga, stretches and poses can soothe sore and tender muscles.
- [Strength is needed at every stage of pregnancy, especially as weight is gained. Building strength will increase mobility, balance, and circulation.
- Yoga decreases lower back pain, nausea, headaches, and shortness of breath.]
- Breathing techniques used in yoga can help reduce or manage the shortness of breath that may accompany pregnancy and helps women learn how to breathe through a physical challenge such as labor.
- Decrease the risk of preterm labor, or pregnancy-induced hypertension, and intrauterine growth restriction (a condition that slows a baby’s growth).
- It helps in faster muscle recovery after childbirth.
- Yoga relaxes the body while preparing the muscles of the lower body for use in childbirth.
- Yoga helps the expectant mother to prepare her body and mind for giving birth comfortably.A regimen of specifically targeted asanas correct posture, improve balance, flexibility and reinforce the pelvic muscles.
Yoga helps to relieve many of the common discomforts of pregnancy, such as lower back pain. Practicing yoga before, during and after pregnancy can help the new mother in faster recovery and on to an enjoyable motherhood experience.
Yoga Poses During Pregnancy:
[When you are pregnant, there is no better option for you to stay fit than yoga. These exercises and aasanas not only keep you healthy but are also extremely beneficial to your baby. Try these best yoga exercises for pregnant women and enjoy many health benefits.cat cow pose
warrior 11
bridge pose
cobblers pose(badha konasana)
warrior 1
corpse pose
child’s pose
tree pose
meditation
Cobblers pose
This technique is said to improve the health of the reproductive system.During pregnancy, it aids in opening up the pelvis, therefore ensuring an easy and fast labor.
It is also said to calm the mind and improve blood circulation. This yoga practice can be performed as follows:
Sit on a mat and stretch out your legs.
Fold your knees and bring your feet at the center.
Then straighten your back.]Using your palms hold your feet for a few seconds.
Release.
Repeat this about 4 times.
warrior 1
This technique helps you explore your upper body. It helps to open up your chest and strengthen your legs. This technique helps restore the health of your spine and help make space for the growing uterus.
Also, it helps your mind relax and stay focused and maintain balance. It can be performed as follows;
Place your feet apart in a hip-width position.
Pivot on the left foot.
Make your right foot to face forward.
Lower the pelvis, then assume a lunge.
Look forward and lift your arms above your head.
Hold that position as long as possible.
Release the pose.
Repeat the process with the left foot forward.
corpse pose
This technique aims at relaxing your body and mind. It boosts your energy instantly and hence it’s convenient for battling any fatigue during the pregnancy.
Also, it helps in fighting off any side effects of pregnancy such as pain, morning sickness, and nausea. This pose can be performed as follows:
Lie on your back.
Let your palms rest beside you while facing upwards.
Close your eyes and then relax- your arms should be alongside your body.
Savasana or corpse pose
How to do it: Lie down on your back on the yoga mat. Place your arms by your side and allow the palm to face upwards. Now spread your legs slightly wider than your shoulders and allow your feet to drop down to either side. Relax all the muscles in your body and close your eyes. Breathe in and out gently. Hold this position for as long as possible. Benefits: This is a very simple asana to prevent any stress and to help release any anxiety. This is a highly recommended yoga exercise for pregnancy especially if you are having trouble sleeping.
Breathe.
Child pose
This is a resting pose. It helps to focus on your breath, breathe more deeply, and also it’s a good position to rest between labor contractions.
This is a great position that will help you find peace and promote a healthy and a happy pregnancy. It’s safe for all trimesters.
Relax and move your knees apart, then rest your head on your fists, hand, or on the floor. You should avoid this position if your pubic symphysis is sore or open. Relax in this position, eyes closed.
Child’s pose with bent knees
How to do it: Kneel down on your yoga mat with the heel touching the buttocks. Keep your feet together if possible. Then bend forward with your arms extended forward and the palm resting on the floor. Inch forward as you widen your knees, keeping your feet together. Try to touch your head and chest to the floor slowly or go as further down as you can. Hold this position for a couple of seconds and then roll back up. Benefits: This is one of the best yoga exercises for pregnant women as it helps widen the hips, reduces anxiety and relieves stress.
Tree Pose
This is a balancing technique. It helps strengthening your legs and core. It also improves posture and alleviates back pain. How to perform this pose:
Feet on the ground, shift your weight forward and backward until you gain balance.
Shift your weight to one foot.
You can also lift one of your foot to your ankle to gain balance.
Bring the foot higher to your inner thigh.
Put your hands in a prayer position.
Hold this for 5 breaths.
You can also raise the arms above your head.
Repeat with the other leg.
This technique is safe for all stages during pregnancy.
mediatation
Over the years, meditation has been used to manage a lot of conditions such as depression, stress, anxiety, and much more.
During the last trimester of your pregnancy, meditation can help to move gracefully as you approach labor. It will help you ascertain a more peaceful state of mind by avoiding stress and anxiety especially if you are giving birth for the first time.
Tips:
There are some poses, however, that you should avoid while pregnant. They include plank cross, locust pose, boat pose, plow pose, and much more. Consult with your doctor on the best exercises.
Here’re some guidelines you need to know before practicing yoga:
- Do what feels right.
Starting yoga especially in your last trimester can be challenging while it’s really important in preparing both your mind and body for labor and pregnancy-related demands.
To avoid accidents or extreme positions, you should practice yoga poses with the guidance of a trained tutor.
When choosing which yoga poses to perform, listen to your body and do what you feel comfortable doing. Since all women do not have the same challenges and experience during pregnancy, avoid doing poses that your friends are doing if they don’t feel right to you.
- Do fewer poses.
In case you are into physical exercises, it’s important to soften your training to avoid harming both your body and the health of the baby. Also, avoid long hours of training. You can talk to your doctor to guide you on the most convenient techniques to practice.
During pregnancy, your body tends to have higher temperatures and it may feel hotter than usual. It’s recommended to avoid practicing yoga in a heated environment. Perform these techniques in a suitable environment with fresh and adequate ventilation.
- Don’t get distracted.
Reduce distraction while practicing yoga. For instance, a telephone can interfere with proper meditation.
- Stay comfortable.
Wear loose and comfortable clothing.
- Do not eat before yoga.
Practice yoga on empty stomach. Most techniques are effective in the morning.
- Always warm up for a few minutes.
You can walk around, loosen your joints, move your limbs and warm up your muscles.
- Stay hydrated.
Make sure that you are well hydrated especially when practicing challenging and sweaty poses. Dehydration, especially during the last trimester of your pregnancy can have severe sequences such as false early labor or preterm labor.
Yoga techniques are the best kinds of workouts to try out during pregnancy. Especially if practiced together with mild exercises such as walking, it can help the expectant mother deal with both emotional and physical changes with ease.
Also, it will help mothers feel relaxed and stay in shape during the last trimester of pregnancy.
standing hip rotation
This moves will help strengthen your pelvis as well as relax.You can do this as follows:
Stand with feet wide apart but comfortable.
Slightly bend your knees.
Place your hands on your hips and rotate your hips.
Try to keep your upper body still.
Focus on rotating the hips and the belly.
Inhale while moving your hips forward and exhale while moving them backward.
Do this as many times as you wish.
Cat Cow:
Cat and camel pose
How to do it: Rest on the mat on all your fours. Now curve your back as much as possible. Hold for a few seconds and then arch your back as much as you can. Repeat at least 10 times. Benefits: Relieves pain in your back and shoulders, helps release any pressure in your belly and also opens your hips up.
This is a great pose for lengthening your spine and strengthen your core muscles.
This pose is a great technique for all pregnancy stages. It will help strengthen your belly as the pregnancy continues to grow.
This asana also relieves the back and allow a better circulation of spinal fluids and blood.
Practice belly breathing when performing this pose. It will aid in calming your mind and reducing morning sickness.
It should be done about 5 times for best results.
Warrior 11
This technique is great for strengthening your core and legs and as well as lengthen your spine. Even though this technique is a little bit challenging, it is said to help alleviate backaches during pregnancy.
Sukhasana or easy pose
How to do it: Cross your legs and sit down on the floor. Let the sole of your feet face outward under the legs. Lay your hands on your knees and keep your palm facing upwards. Inhale and exhale deeply with your eyes closed while you hold the pose. Benefits: This pose helps you fight stress and anxiety. It is also great to help relieve any pain in your hips.
Malasana or yoga squat
How to do it: Sit on your yoga mat and spread your legs out in front of you. Bend one knee at a time, keeping the knee upwards. Keep your foot as close to the buttock as possible. Your knee should be slightly wider apart than the shoulders. Now lift your buttock with your weight on your feet.
FAQ:
Can yoga cause a miscarriage?
A. Although there is no scientific evidence stating that yoga could cause a miscarriage, you must take extra care of yourself during your pregnancy, especially while performing yoga.
Q. Which yoga poses should be avoided during pregnancy?
A. Intense abdominal yoga poses, such as the boat pose, should be avoided during pregnancy. It can put excess pressure on your abdominal and uterus.
Q. Can twist hurt the fetus in the uterus?
A. Closed twists can strain your abdominal muscles, which are already compromised due to the abdomen stretching to accommodate the growing uterus. Excessive twisting while doing yoga can limit the fetus’ space and restrict the blood flow to the uterus.
Q. Can yoga poses that require crossing legs be performed during pregnancy?
A. It is not advised to do yoga poses that require you to sit in a crossed leg position. It can cause birth complications, high blood pressure, and varicose veins.
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