Archive for category Exercises during pregnancy
To understand the significance of yoga in our circulatory system; let’s first understand the function of this system. Everyone is aware of the importance of the circulatory system and role played by it in our life. It is also known as the cardio vascular system and it comprises of the heart and the blood vessels. Heart pumps the blood which is carried to the different parts of our body by the blood vessels.
The circulatory system comprises of two parts the blood system and the lymphatic system. The lymphatic system ensures that all the waste from the circulatory system is removed.
The blood system is helped by the heart which pumps the blood but the lymphatic system doesn’t have any organ which will help in flushing out the waste, the entire onus lies on the muscles which fulfils its task by the contraction and expansion. This is where yoga comes into play.he nutrients and oxygen are also transported to the different organs via the blood. Heart comprises of four chambers, the two auricles and two ventricles. Each of this auricle and ventricle has different roles to perform. The right auricle collects the de-oxygenated blood and pumps it to the right ventricle which sent it to the lungs so that it becomes mixed with oxygen and gets oxygenated; from there it is brought back to the left auricle and pumped into the left ventricle and from there the arteries carry it to different parts of the body. These arteries are thick walled and the main artery is referred to as aorta. The arteries branch into sub arteries which divide into thin walled capillaries. The capillaries are the one which supply the oxy gen and nutrients to all the organs and in turn collect all the toxic waste from these organs and they are carried back to the heart through veins and the entire process is repeated. When the blood is carried by the veins there is a fear of blood flowing back because of less pressure, hence the veins are provided with valves.
Yoga is an ancient form of exercise which ensures our overall well being. Itb looks into our mental as well as our physical development. It comprises of breathing exercises accompanied by various postures which not only helps the heart to pump effectively but also it helps in strengthening the muscles. These exercises have been existing from time immemorial and it has stood the test of time. Over the years it has evolved according to the requirement of that particular generation. In yoga there are many postures and position which will enable you to make your muscles stronger so that it can function very efficiently in removing the waste from the blood, thus making sure that your body is healthy. This in turn augments your immune system ensuring that you are able to with stand all the infections raiding your body.
Yoga is a sure short way to healthy living; it improves your circulatory system by ensuring that the heart pumps the blood to all parts of the body efficiently and the muscles expand and contract effectively so as to enable the removal of all waste from the blood. The breathing exercises also ensure that the intake of oxygen is very good and it is transported to all the organs which are able to function very efficiently. That is the main reason why pre-natal yoga is suggested to the pregnant ladies so that they are able to reap all the benefits.
Without doubt one can say yoga plays a very important role in our circulatory system.
In a professional surrounding, one of the most important aspects is an environment which is totally relaxed. Google has become a leader amongst other companies in the world in terms of its productivity. Every individual working here has an access to various relaxing items which include beds, slides, libraries canteens as well as relaxation equipment. This has actually contributed immensely to it being the world’s most productive places. This is clear to see through the kind of innovative ideas that come out of Google. This goes to show that, it is not necessarily about the length of time one takes but the end results. This has helped to make workers quite happy without having any fear of being judged each time they decide to take a break. Businesses that have become successful know full well that stress cannot produce good results and when reduced achievement will begin to rise proportionally. Google also has a Yoga center within its premises.
High stressful levels within the corporate world are directly responsible for the counter productiveness when it comes to the dealings within an office. On the other hand, calmer and relaxed individuals tend to remained focused thereby producing better results. In order to achieve this, making use of Yoga will help to relieve stress. Another benefit one can experience from Yoga is a better posture which is gained by practicing steady and controlled breathing each time you carry out a routine.
Through the breathing learning process, a good number of corporates usually found this exercise to be a bit strange. This is because they have never before gone through breathing, sitting and even standing exercises. Maintaining incorrect sitting positions is a problem which is quite serious especially when you have to spend a good time of the day sitted in front of a monitor. With the right kind of posture and breathing, you will allow your body to align itself in the correct manner thereby preventing any problems linked to bad posture.
If an individual is obese or suffering from joint pains, this can be treated as a special case and special Yoga class is created in order to address the needs of every individual. When it comes to problems related to blood pressure and diseases of the kidney, Yoga Kriyas is known to treat this. Through balance enhancing workouts present in Yoga, one is able to deal with immobility and lack of balance. This is important especially for people working in sedentary environments.
Yoga is also has mental benefits. This can be seen in the fact that is has the ability to focus our thoughts to more positive things. In a business environment, hatha is the best form of Yoga in use as it helps in physiological and mental cleansing. Through hatha Yoga, executives will therefore acquire the necessary tools to help them effectively handle stress on a day to day basis. Yoga has varying techniques with each one being use to address different problems. It is therefore necessary to make use of a professional instructor who will be able to use the most appropriate techniques depending on an individual’s situation. It is therefore clear to see that Yoga plays a big role in creating a good working environment for workers.
In today’s world, staying healthy and fit is something that is given the utmost priority by one and all. We would want to turn to something that might relieve us from the stress that we go through in our day to day life, and Yoga is the way towards that. Yoga has been in practice since ages to attain both physical as well as mental health. Though it is beneficial for the people of all ages, but it has special benefits to offer during pregnancy. Yoga practice during pregnancy, not only helps the healthy growth of the mother and the baby, but also prepares the mother for easy child birth. While practising yoga during pregnancy, there are certain things that should be kept in mind to avoid any unwanted situation to occur. Here we are going to discuss the three common mistakes that many pregnant women commit while doing yoga.
First Mistake : Not knowing the right exercises
There are numerous styles and postures of Yoga which might attract people seeing their final results. Women during pregnancy think that doing any fitness exercise would help them have a healthy and relaxed pregnancy, but the reality is far away from this. There are some exercises which would help you in your condition, and at the same time there are some exercises which might cause you some harm instead of doing good. Hence, before you jump in, know your condition well and then do the yoga exercises which suit more specifically to it. You may achieve physical and mental health. Often people set a goal which is too high for their condition and achieving that is not healthy for their pregnancy. Keep a goal which is achievable, without having to strain your body too much.
Second Mistake: Joining a class in a hurry
The decision that you will be taking a step towards a healthy pregnancy by joining the yoga classes, should not be taken in a hurry. This is one mistake that most women commit, without considering the kind of batches they will be joining, the timings and the other facilities in the yoga center. As a result, many of them discontinue after a few weeks. This is why; you must select a class that suits your condition and requirements. The ideal solution would be to join the beginner level class, with lesser people, so that the yoga trainer can attend to you conveniently.
Third Mistake: Practising under a wrong Guru
Teaching the Yoga techniques is not as simple as it may seem. The teacher has to be an expert and preferable have worked as an aid with a professional Guru. We often do not check the qualification of the trainer and just get enrolled and start practicing under him. Nowadays, anyone who has learnt a few yoga techniques starts claiming himself to be an expert. Doing the Yoga exercises under such armature and inexperienced teacher might not get you the desired results that you had aimed for. So, always find out about the background of your trainer, before you join under him.
Keeping the above discussed points in mind and working according to your requirements and condition would make your pregnancy and the child birth a happy experience.
Yoga is best defined as a science through which an individual gets to attain harmony and physical balance which also includes that of the mind as well as the soul. This system enables us to achieve the right kind of philosophy and personal happiness. In order to attain this oneness, there has to be a powerful psychological discipline together with ancient theories. Yoga is made up of various workouts of poses.
Such kinds of poses include that of a cat or cow. These poses are connected and require you to start getting on all fours across the floor. This is followed by having the back arched on an upright position similar to that of a cornered cat and lowering your back which gives you the pose of a cow.
Out of the different types of exercises, the forward bend is quite common and is known to be quite effective when it comes to the stretching of various muscles which include the hamstring as well as the lower back. The forward bend also has other benefits linked to it and it includes increased mobility of the spine. It also helps in getting rid of tension from the back part of the neck and from the shoulders as well. This exercise may turn out to be a bit uncomfortable if you happen to be injured in any of these areas. However, continued workouts will allow the injuries to recover and continue to strengthen these areas.
The back bend is a counterpart of the forward bend. This exercise helps to strengthen the chest, hips as well as the area around the rib cage. Other than making the arms stronger, they help to make the shoulders stronger and flexible. This specific workout is considered to be one of the best when it comes to helping the spine gain more stability while at the same time relieving the tension gathering around the front section of the body as well as the hips. The connection shared between these two workouts is a good example of physical balance brought about by Yoga
Another good example Yoga poses is the Hatha. It was first practiced in India in the fifteenth century. This group of exercises helps in relaxation as well as healing. By making use of these exercises and doing so in the correct manner together with the right breathing workouts and meditation, you will begin to experience increased vitality, improved physical health and a much stronger psychological health.
Twist is another example of a simple Yoga workout. They help to make the back stronger at the same time helping to stretch out the abdominal as well as back muscles. The spine also becomes more flexible. The body also experiences a remarkable boost in the circulation of blood and a better supply of oxygen within the cells. It is the supply of fresh blood containing oxygen that your internal bodily functions will improve. The different mentioned exercises, work together to produce positive energies and the release of forces which move all across the body to give you numerous benefits.
On numerous past occasions have studies indicated that the foetus or unborn child is capable of experience while in the mother’s womb. If this is news to you, mom, then it’s time to listen up: yoga for pregnant women will give you the power to deal with the fears, stresses and other emotional burdens usually associated with pregnancy. It will also help prepare your body for the big delivery to ensure that everything goes smoothly. After all, statistics indicate that Cesarean sections are fewer among women who practice prenatal yoga.
The Physical Benefits of Yoga (For Pregnant Women)
The fact of the matter is that yoga in itself is a low-impact activity. In the instance of pregnancy and exercise, yoga is ideal due to the following reasons:
- As your baby grows, it absorbs calcium and other minerals from your bones, making them a little weaker. Yoga’s low-impact benefit will ensure that your risk of injury is greatly reduced.
- As your pregnancy advances, your body secretes relaxing to help relax your muscles. High-impact activities can be potentially hazardous to your muscles, ligaments and joints while yoga for pregnant women takes this into account, supplying you with exercises safe and conducive to your physical state.
- Yoga has the power to make your pregnancy easier. Using the right yoga positions will exercise those muscles that are used during child birth. The stronger those muscles are and the more stamina they have, the easier you’ll be able to cope when the time comes.
The Emotional Side
But there’s more to yoga for pregnant women. While the obvious benefit of exercises during pregnancy may lean toward the physical realm, you should keep in mind that yoga is also a mental and spiritual activity, with the capability of improving your concentration as well as state of mind. This is achieved through meditation – a well known and powerful exercise that helps you gain control over your emotions and thoughts.
And to add that final touch to the list of abstract benefits, consider the pranayama: a powerful breathing technique capable of clearing your body and mind of unwanted tensions and supplying your body with a boost in oxygen, and therefore a boost in energy.
What To Do Next
Even the most experience yoga practitioners will recommend a daily yoga routine to ensure mom’s optimal physical and mental state, and therefore baby’s, too. This routine should be filled with physical exercises accompanied with meditation and breathing exercises, so be sure to make enough time.
Aside from making the time, care should also be taken regarding the different exercises chosen. The rule of thumb is to choose a beginner yoga exercise routine that consists of all the necessary activities, even if you have previous yoga experience. And once you have the routine you’d like to follow, there’s one thing that remains: get it checked by a trained professional and confirm it with your local health care expert. That way both you and baby will be safe, healthy and happy for the duration of the pregnancy.
I hope this Explained Yoga For Pregnant Women
More than thirty million people practice yoga in American today. Yoga may bring to mind a human body contorted into an impossible position, and yet, it is so much more than that image conveys. There are numerous reasons for taking a yoga class, but most Americans want to find a way to relax and improve their overall health. This means they want something that addresses not only the physical, muscular aspects, but their cardiovascular and mental health, as well. Yoga is a perfect way to achieve all these goals, and this is especially true for pregnant women.
This ancient, gentle art originated in India, and because of its very nature, is extremely adaptable. Because of this, there are numerous courses now offered, which have been specifically geared for expectant mothers. In fact, yoga for pregnant woman can make an incredible difference, not only in keeping you fit and flexible, but in providing a means of relaxation and stress relief. When you combine yoga with a light cardiovascular exercise, such as walking, you have a prenatal workout that can most certainly guarantee some amazing results, both during and after your pregnancy.
Exercises during pregnancy can be both safe and beneficial. Not only does a workout program keep you in shape, a gentle art such as yoga can benefit expectant mothers in a myriad of other ways. Most women combat such discomforts as fatigue, weight gain, tenderness, swelling, mood swings, cravings, constipation, leg cramps, and headaches, to name a few. Yoga for pregnant women, however, is an excellent way to combat all these things, not to mention the emotional benefits, in terms of stress relief and relaxation.
Yoga not only ensures a relatively smooth pregnancy, but the relaxation techniques help during labor. Relaxation techniques and breathing practices can help relieve tension around the cervix and birth canal, making your delivery much easier. The mental health benefits of yoga for pregnant women are phenomenal, as well. One very practical aspect of this, is simply attending a yoga class geared for pregnant women. You will meet other moms-to-be, which ultimately provides you with a support group. Yoga also stresses focusing on the moment, and deriving joy from each and every day. This can be extremely advantageous when your hormones are chaotic. Yoga also stimulates the production of beta-endorphins, which can generate a sense of comfort and relief.
Pregnancy and exercise do not have to be mutually exclusive, if you choose a gentle art like yoga. Despite the fact that it can be very physically demanding, yoga is adaptable, making prenatal workout programs very doable, and extremely effective. It’s always wise to check with your physician before starting any exercise program, and certainly, there are some yoga poses that are not recommended for expectant mothers. Nonetheless, when you enroll in a prenatal yoga class, you will work with a trained instructor who can gear a workout routine to meet your specific needs. There is no doubt that yoga is the perfect way to mesh pregnancy and exercise, safely and effectively.
When we think of yoga, often times what comes to mind is a body that’s been contorted into an impossible position. However, yoga is far more than that. In fact, for centuries, it’s been used to help people center themselves and relieve stress. This gentle art originated in India, and has become a very popular way of increasing strength and flexibility, as well as relieving tension. In fact, in many countries, yoga for pregnant women is the only viable option. Yoga is an excellent way to stay lithe, and get ready for birth.
If you are considering yoga exercises during pregnancy, it is always advisable to consult your physician first. Yoga is a flexible art, and has been adapted for pregnant women. However, every woman is unique, and only your doctor can evaluate your particular circumstances, and endorse an exercise program. One of the poses, or asanas, recommended for moms-to-be, is the Cat-Cow, or Pelvic Tilt. This position is good for relieving back pain, which is a common complaint during pregnancy. The Cobbler or Tailor’s pose is a sitting position that will help open the pelvis. Squatting is something you can do every day. It helps you relax and open the pelvis. It also strengthens the upper legs. As you begin to feel heavier in the later stages of your pregnancy, be sure to use props to help you with the squatting, like yoga blocks or stacked books. You can rest your bottom on these. Be sure to focus on your breathing, and let your breath drop deep down in your belly.
During pregnancy, you can also do some of the standing poses, like Warrior I, Warrior II, and Tree. All these poses will help to strengthen your joints. They also improve your balance. In fact, the Warrior poses actually help ease sciatica and backache. The Downward-Facing Dog is a pose that can energize your entire body, but do not try it during your third trimester. You can also use the side-lying position. It is an excellent resting pose at the end of your workout.
Your yoga teacher may recommend some variations with these poses, and they will probably offer you many other poses that are safe exercises during pregnancy. Like any exercises during pregnancy, however, there are some yoga techniques and positions you need to avoid. It would be wise to skip poses that require you to lie on your stomach or back for longer than a few minutes. This is most especially true after your first trimester. Other things to avoid would be the deep forward and back bends, as well as deep twists. Also, skip the head and shoulder stands during pregnancy, and any positions that make the abdominal muscles stretch too much.
With a bit of caution and common sense, Yoga for pregnant women is an excellent way to stay fit, and prepare for childbirth. With a qualified instructor, you can set up a very effective program that seamlessly meshes pregnancy and exercise.
There is no doubt that pregnancy is a time of tremendous adjustment for women. Raging hormones, weight gain, and stretch marks are just a few of the changes they experience. However, despite everything else that is changing, one thing remains the same. You have to take good care of your body, and that includes exercising. Some women feel that pregnancy and exercise simply cannot coexist, but this is not the case at all.
True, your exercise routine may need to be altered somewhat, to accommodate some of your bodily changes, but for the most part, you can maintain a healthy exercise routine. Although there are many exercises that can be done during pregnancy, one very popular choice for many women is the art of yoga. Not only does yoga provide woman with safe and effective exercises during pregnancy, it can also help them deal with the mental and emotional toll, as well.
Yoga is an extremely versatile discipline, and as such, it can be modified to meet the needs of moms-to-be. In fact, prenatal yoga helps relieve the mental stress of pregnancy, and at the same time, it keeps your body fit during and after the pregnancy months. With correct guidance, by a qualified trainer, yoga will increase your flexibility, balance and strength. It also helps to relieve fatigue, weight gain, mood swings, cramps and swelling.
A regular routine of yoga can be easily incorporated into your daily life, and it will keep you healthier and more relaxed as you progress through the pregnancy. It can also help combat postnatal stress and depression. Many woman wonder if yoga is safe for an expectant mother. The answer is yes, of course. Yoga is an ideal exercise for pregnant women, but every woman’s body and circumstances are unique.
You always want to consult your physician before starting any exercise routine. Certainly, there are some yoga exercises that should not be used by pregnant women, but there just as many that are safe and beneficial. Basic yoga breathing techniques are essential for the control of the prana, or energy. With just a few simple Pranayamas, or breathing controls, you can learn to release emotional tension, and you decrease the likelihood of experiencing postnatal depression. With any yoga workout, you certainly want to start out with some asanas, but make sure they are simple. You don’t want to overstretch your muscles and ligaments.
You will also need to choose exercises, based on the trimester of your pregnancy. Keep in mind that if any yoga posture causes you discomfort, in any way, it is best to simply stop using that pose. Many classes offer yoga for pregnant women, and they provide a trained instructor to guide you through the learning process. As with any exercise program, there are some things a pregnant mom needs to avoid, but if it’s practiced with care and guided by a competent instructor, pregnant woman can safely enjoy the many physical, mental and emotional benefits yoga has to offer.
Pregnancy is a natural part of procreation. However, no one promises that it will be an easy ride. Most women experience a number of discomforts and difficulties, and some go through quite a few dramatic changes. Some of the distresses pregnant women might face are things like backache, constipation, hemorrhoids, fatigue, headaches, heartburn, mood swings, muscle cramps, nausea and vomiting, nosebleeds, varicose veins, swelling of the feet, legs, face and hands, lower abdominal and pelvic discomfort, shortness of breath, and stretch marks. There are more, but these give you an idea just how dramatic a chance pregnancy can be for women.
The good news is, there are a number of things expectant mothers can do to help relieve or even alleviate these discomforts, and actually improve their chances of having a smooth, relatively easy pregnancy, delivery, and postpartum recovery. Yoga is one of the answers.
Pregnancy and exercise are not mutually exclusive. In fact, proper exercises during pregnancy are a very important part of any healthy routine. Coupled with a mild aerobic program, such as walking, yoga is an excellent choice. Not only does it help to keep the expectant mother flexible and fit, it can also provide very positive ways of dealing with stress and anxiety.
Yoga actually has five vital tools for pregnant women. The first of these tools are the yoga exercises themselves. These poses can work on the reproductive organs and pelvis, aiding in a smooth pregnancy and relatively gentle birth. They also ensure optimal blood supply and nutrients for your developing baby. The second vital tool of yoga is Pranayama, or breathing. Yoga offers powerful techniques for breathing which ensure an abundant supply of oxygen for both the expectant mother, and her developing child. These breathing techniques also help relieve stress.
The third vial tool is Bandhas and Mudras. The gestures provide psychophysical stimulation, which has a powerful effect on the reproductive organs. The fourth vital tool provided by yoga is Meditation. This therapeutic tool brings about a remarkable awareness of self, and of your unborn child. It also helps moms-to-be deal with the inevitable stress and anxieties of pregnancy. The fifth and final tool of yoga is Deep Relaxation. Yoga Nidra, or sleep, is very helpful during pregnancy. It provides both physical and mental relaxation, and helps to prepare you for childbirth.
Of course, as with any exercise program, it is important to play it smart.
Start by checking with your physician. Each mother-to-be is unique, and only your doctor knows for sure if a workout program like yoga is right for your situation. When you get the ‘go ahead’, seek out yoga classes geared for expectant mothers, and actually, this type of class has become quite popular.
Some yoga poses do not work well for pregnant women. However, within a class setting, you will have a competent and qualified instructor to guide you through your workout. Yoga for pregnant women is not only safe, but it is very beneficial, as well.