Archive for category Pregnancy and exercise
Yoga has been practised in India for about four thousand years. However in this day and age it has become popular all across the world and in a variety of styles and practices. The popularity of Yoga does not only come about as a result of numerous forms of workouts in use but also due to the benefits enjoyed by a large number of individuals who practice Yoga on a regular basis. These benefits can be placed under three varying groups which include physical, mental and spiritual. The level of importance of each benefit usually varies from one individual to another founded on individual notions and motivations. However anyone can enjoy all the three benefits after continued practice of Yoga.
Physical benefits are usually experienced first. Yoga is at it’s core a group of exercises. Some disciplines will use these exercises to prepare the body for a deeper meditative process, but they will still experience physical benefits from performing them as exercises. The deep breathing exercise has immediate health benefits due to increasing the intake of oxygen into the system. This oxygen is transported by the blood to our organs and tissues, which will become sick without sufficient oxygen and nutrients. Frequently these tissues and organs are starved of nutrients due to a number of reasons including poor air intake or quality, bad circulation or disease within the body. Yoga increases the oxygen intake, removes blockages in the circulation to ensure it’s safe delivery and also stimulates the lymphatic system to aid in the removal of toxins from our system, leaving our bodies auto immune system more free to deal with invading disease or viruses.
Beyond this internal health which many people take for granted, Yoga will also greatly increase a persons balance, flexibility and muscle strength.
Many people see this as the most import benefit that we can gain from Yoga. It will of course depend on what your priorities are but the mental benefits of Yoga are certainly impressive. The ability to focus on ones breathing has a natural consequence of allowing extraneous thoughts to melt away and a state of calmness to be introduced. This is not a feat to be taken lightly as it provides a valuable skill in the ability to remain calm amidst turmoil. A mother can use this when everything happens at once in the home, a businessperson can use it to focus on a single task despite everyone around him being panicked or a soldier can use it to block out the bullets and noise and focus on an important task.
Yoga also requires a high level of discipline from those practicing it – both the discipline required to perform the exercises themselves and the discipline needed to stick to a regular exercise regime. Again this is something that comes surprisingly easy to people once they have mastered the basis of the Yoga breathing exercises. These exercises help a lot during the child birth and make the process easy.
Generally newcomers to yoga will not understand these benefits for some time. There are a number of benefits that can fall into the ‘spiritual’ category. Yoga itself is built around a philosophy that includes it’s own set of ethics, but these are seldom taught as part of Western Yoga practise. Instead the spiritual benefits we talk about tend to be a persona acceptance of yourself and contentment with your place in life. For some people it goes beyond that but discussing spiritual feelings is always difficult to do so broadly. Overall the level of spiritual satisfaction you get is likely to depend on your own personal beliefs. The expecting mothers feel relaxation and stay calm.
The ancient art of yoga has been accepted as an important part of self care during the pregnancy as many believe that yoga is an excellent way to prepare oneself for pregnancy, child-birth and mother hood.
The larger goal of yoga is the unison of body, mind and spirit which is achieved by the effective synchronization of movement, breath and consciousness. Yoga helps in the achievement of all round development of the being including the physical, emotional and spiritual aspects of health. Yoga greatly helps during pregnancy as during the pre-natal period, the body, mind as well as emotions undergo constant changes.
Some of the yoga poses which can benefit during pregnancy are:
The lower back is one of the most common problem areas for pregnant women. The Cat pose relaxes the spine and increases the elasticity of the lower back which is very soothing and relaxing for a pregnant woman. This pose also improves the blood circulation. The Cat pose also allows the weight of the uterus to come off the pelvis as well as the abdominal organs.
Another yoga pose, which is great for pregnant women, is the hands and knees pose. The hand and knees pose which is also one of the common delivery positions, relaxes the entire back by lengthening it. Lateral bend pose, head to knee pose and child pose also can be practiced during pregnancy, as they have added benefits for pregnant women. The Warrior pose is also highly recommended during pregnancy. All these poses strengthen and relax the muscles, release tension and improve posture. Deep breathing which is an integral part of yoga is a must for releasing fatigue and has great benefits for both the mother-to-be and the fetus; deep breathing is also highly recommended by physicians during delivery and is an integral part of the birthing process.
Yoga poses prepare a pregnant woman for the delivery by providing mental tranquility, allowing her to connect to her inner self, building her strength as well as confidence. Yoga also teaches her to yield and surrender which is required during motherhood as well as the birthing process.
The breathing, meditation and relaxation involved in yoga can help her to stay calm and relaxed during labour and the birthing process. The yoga poses perfectly complement the preparation of a woman to confront the physical and emotional changes without any qualms. Because of its connection with spirituality, yoga serves as a context for a pregnant woman to understand that pregnancy and motherhood are much more than just a physical experience.
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.
The internet is a big space, with a lot of information floating around on virtually every subject. And it’s no different when it comes to yoga for pregnant women. In this article we’ll be touching on a couple of essential bits of information to look out for as you gather information about one of the best forms of exercise available for all mothers-to-be around the world.
Pregnancy and Exercise
But first, let’s dispel a very common myth: exercises during pregnancy are bad. Not so. In fact, yoga for pregnant women is beneficial in the following ways:
Mind: Certain yoga principles and/or techniques focus specifically on eliminating the fears, anxiety and other negative emotions usually associated with pregnancy. Successfully applied, this will ensure that your pregnancy is what it was intended to be: one of the most beautiful experiences of your life.
Body: Is there ever an easy pregnancy? Well, probably “no” – not if you don’t help it along. Yoga for pregnant women supplies you with exercises during pregnancy that specifically target those muscles that will enhance the natural experience. Additionally, you’ll be glad to know that there are certain positions that help eliminate some of the tell-tale pregnancy signs: weight gain, bad posture, back pain, the droopy abdomen and stretch marks, to name but a few.
Soul: Moving into the abstract realm, yoga for pregnant women also has its benefits here. It’s based on principles that are thousands of years old and with one soul intention: to move you into that higher place – an experience that will provide you with the insightful wisdom to ensure that your maternal blooming is enhanced. Don’t believe us? Try it.
What to look out for
To enjoy all previously mentioned benefits, look out for the following subjects on your research expedition:
Yoga Exercises / Positions: These supply you with a beneficial foundation, a platform that will turn a normal pregnancy into a super pregnancy. As mentioned before, different yoga positions target different parts of the body, ensuring that all those problems are solved, before they even started! Do note that it is widely encouraged for all pregnant women to choose those positions best suited for beginners, regardless of their yoga skill level.
Pranayama: These refer to breathing exercises – but provide you, the beautiful mother-to-be, with a couple of added, secret benefits. By learning to master them you’ll find that you’ve got more focus, increased control over yourself, more energy and much less stress. Combining pranayama with the yoga positions is a recipe for success!
Meditation: Become aware today, through meditation. Your troubles will dissolve, your fears will dissipate and you will once again be able to see the beauty of the life around you, the beauty of the life within you. Regular meditation will also help prepare your mind, and therefore your body, for D-day (Delivery Day).
Pregnancy and exercise can be combined – should be combined – when it comes to yoga for pregnant women. But there are a couple of ground rules you should be aware of before you attempt any exercise:
- When it gets uncomfortable, stop. Remember that your baby feels whatever you feel.
- Your baby has no way to deal with the heat generated by your body through strenuous exercise. During the first trimester this can affect your child’s development if hyperthermia sets in. Remember to take it easy.
- Make a point of seeing your physician on a regular basis, even when things are fine. Discuss your exercise with him / her and keep them informed about your physical and/or emotional discomforts.
Certainly, yoga is a very beneficial exercise program for pregnant women. A good yoga routine can help you breathe and relax, and this in turn aids in the physical, mental and emotional demands of pregnancy, labor, birth and motherhood. Yoga can calm both the mind and body, which provides physical and emotional relief from stress and anxiety. Taking a prenatal yoga class is also a great way to meet other expectant mothers, which can build a strong support group for you.
Yoga is a gentle art that originated in India. By its very nature, it is extremely adaptable. That is why it makes such a great prenatal workout option. Because a woman’s body is continually changing, exercises during pregnancy must be carefully monitored and adapted. A prenatal yoga class will gear instruction to meet these needs. If you choose to attend a regular yoga workout, be sure to inform your instructor that you are pregnant, and which trimester you are in, and then follow their guidance.
It is always best to check with your doctor before starting any kind of exercise program. Pregnancy and exercise can coexist quite nicely, but you need to remember there are simply some things that are not safe for pregnant women. If you are practicing yoga, you will want to stay away from the asanas that have you lying on your back, after your first trimester. They can reduce the amount of blood flowing to the uterus. You will also want to stay away from poses that might stretch your muscles too much,especially your abdominal muscles. During pregnancy, the hormone relaxin is more prevalent. It allows the uterus to expand, and softens connective tissue. This means, if stretching is too strenuous, you are at greater risk for strains, pulls and other injuries. Back bends, headstands, handstands, the Camel and Upward Bow, are all poses you want to avoid during your pregnancy.
From your second trimester on, your center of gravity will begin shifting. So if you do standing poses opt to use props, such as a chair or the wall. Also, stay away from Bikram, or ‘hot’ yoga. Research has shown that workingout in an overheated room can endanger a growing fetus. Generally, caution needs to be taken with all exercises during pregnancy, but a competent yoga instructor will know how to help you do that. One of the main rules of thumb you will want to follow is simply to listen to your own body. If you feel discomfort, you need to stop. You may need to have poses modified as your body changes, but a good instructor already knows this. They will help you customize your workout routine so it suits your stage of pregnancy, and your personal needs.
Yoga for pregnant women is not only safe, but it holds a wealth of benefits, as well. Not only can pregnant women keep their bodies toned and in good physical shape, but yoga can help them relax, breathe, and relieve tension.