Posts Tagged Pregnancy and exercise
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Pregnancy Yoga For Would-Be-Mothers | optimumself.com – A lot of mothers who’ve done it say that Pregnancy Yoga boosts the mind and body. They claim it has helped to keep their pregnancy hassle-free; so what can Pregnancy Yoga do for you? Pregnancy Yoga helps keep the would-be-mom in shape during and post-pregnancy. Yoga is an ancient Indian form of exercise that takes a holistic approach to life.
Yoga for Pregnant Women : Live Fitness Now – Yoga for Pregnant Women. 0 · yoga booty ballet for pregnant women For women who are pregnant, working out should be taken seriously. Most women do not know what they can and cannot do. In the video below, experts Gillian Clark and Teigh …
Pregnancy Yoga For Would-Be-Mothers – Yoga for pregnant women can help would be mother get through their pregnancy with the least amount of discomfort. Pregnancy Yoga even helps in childbirth and in the post-delivery stages. Pregnancy Yoga’s stretching exercises help …
Yoga Poses for Menstruating, Menopausal, or Pregnant Women … – Learn how to do the squat prenatal yoga position for pregnant women in this free how-to video about yoga for pregnant women.Duration : 0:1:15[youtube.
Benefits of Prenatal Yoga : yogabeginner.net – When you are pregnant everyone has an opinion and an important skill to learn early on in the pregnancy is to be able to listen to these opinions, comment politely and then make up your own mind. There are as many different ways of having and raising children as there are children, and once your child is born you need to do what works for you and your family, not what worked for someone else. This doesn’t mean you should ignore advice that is given to you.
Yoga For Pregnant Women – What Are The Benefits? – Fatigue, weight gain, mood swings, tenderness, swelling, cravings, constipation, cramps, headaches. Pregnancy can really get you down. However, many women are turning to yoga for the duration of their pregnancies to alleviate many of …
» Are There Advantages In Yoga For Pregnant Women – There are many reasons to take a yoga class, but the main one for most Americans is to find relaxation and improve health not just muscular, but cardiovascular and mental health as well. Yoga for pregnant women can make all the difference in the mother’s mindset. When combating fatigue, weight gain, tenderness, swelling, mood swings, cravings, constipation, leg cramps and headaches, yoga practice can be the only respite.
CURRENCY » Blog Archive » Yoga For Pregnant Women by Amie Porter – Pregnancy is a physical as well as mental experience. Women
often becomes hyper aware of all the changes their bodies are
going through. Yoga allows pregnant women to adapt to these
changes more gracefully and to feel proud and a sense of
appreciation for their bodies.
Yoga for pregnant women
- it’s fun, safe and will supply every mother to be with a deeper sense of fulfilment. Pregnancy is, after all, not only a physical experience, but intensely mental and emotional, too. Yoga is an exercise beneficial to both mom and the little life growing inside, which makes it an ideal activity for those mommies aiming to provide their children with the best possible environment – on more than one level.
Pregnancy and Exercise
Before we get to the guidelines, there are a couple of don’ts that have to be mentioned before we get to the do’s. And prime among them, is the simple principle that should be adhered to at all times: if it’s uncomfortable for you, then it will probably be uncomfortable for baby, too. Here’s a quick list of things to take note of:
- The first and third trimesters should be approached with care. While the former indicates the stage where the brain and central nervous system of the foetus develops, the latter refers to the period closer to delivery.
- Exercises that increase your core body temperature should be avoided: your child has no way of releasing the increased body heat and could be detrimentally affected by the increase in temperature (especially during the early stages of development).
- Avoid exercises that put prolonged strain on major muscles: blood could be diverted from the foetus to those muscles working extra hard, even though you have a 40% increase in blood volume during pregnancy.
That being said, let’s get to the fun of yoga for pregnant women.
Yoga Guidelines (For Mom & Baby)
As far as exercises during pregnancy goes, yoga is one of the most accommodating and can even be practiced up until a couple of weeks before your child is due. It is recommended that you get an expert opinion on the recommended poses (as each pregnancy is unique, just like the child that grows inside every pregnant mommy), but the following will serve as good guidelines:
1. For the duration of your pregnancy, stay with a beginner’s program, even if you are adept in the art of yoga.
2. Relaxin’s secretion is increased during pregnancy – it helps the muscles relax. And while you may be able to perform some of the positions with increased ease, mom, it is recommended that you take care not to overdo it. This will protect your joints, muscles and ligaments.
3. Establish a daily routine that will allow you to practice. This should include meditation that will prove beneficial when the big day arrives (and will also serve as a way to de-stress during those hormonal changes).
4. Pranayama, or breathing exercises, are mom’s best friend. Take the time to acquaint yourself not only with the different techniques, but also their benefits to ensure that you get the best from yoga for yourself and your baby.
And last but not least…
5. Have fun! Your emotional state during pregnancy is of vital importance for you as well as your baby. This is the time where you blossom, mom, so make sure it counts.
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.
There was a time when pregnant women were encouraged to take things easy, but today’s women have more options. One of those options is yoga for pregnant women. In fact, in many countries prenatal yoga is as common as prenatal checkups. During pregnancy, it is important to stay in shape, and prenatal yoga is a great way to do that. Pregnancy and exercise can blend very well when you choose a gentle art such as yoga.
There are still a lot of people who simply don’t know about the benefits of yoga, especially for expectant moms. Actually, yoga is an excellent way to prepare yourself for the birth process. It is a gentle way to keep your body active and supple, and it can minimize many common symptoms of pregnancy, like constipation and morning sickness. Yoga teaches breath control, concentration, and relaxation. It also provides joint relief, and stress relief. Prenatal yoga can help expectant mothers prepare both their minds and bodies for labor and birth. It also keeps them fit and flexible.
Practicing yoga can actually ensure an easier labor and smoother delivery, by relieving tension in the birth canal and cervix, and by opening the pelvis. The breathing techniques taught with yoga, can prove handy during labor, and yoga can help women in restoring their body shape, abdomen, pelvic floor, and uterus. It can also help to relieve breast discomfort and upper back pain after childbirth.
Exercises during pregnancy can be quite safe, but as with any workout program, care needs to be taken, especially if you are pregnant. The place to start is with your physician. Every woman is unique, with individual circumstances. Only your doctor can tell you if a prenatal yoga program is right for you. Once you decide it is something that can work for you, choose your poses well. You will want to avoid poses that force you to lay on your back or belly, and stay away from inversion poses. You will want to avoid overstretching the abdomen. Also, the Bikram or ‘hot’ yoga is not recommended. Studies have shown that working out in an overheated room can jeopardize your fetus.
In the first trimester, standing poses are good choices, as they generate energy. They help to strengthen the legs, and they promote circulation. They may even help reduce leg cramps. Stretching poses, like the hamstring stretch, can help to avoid sciatica. Many people will hold tension in their necks and shoulders. Yoga can help ease this stress, in addition to increasing flexibility and toning muscles.
Many women find they are anxious to resume yoga exercises after the birth of their baby. Just as it helps with tone, flexibility and tension prior to birth, it can also help with those things after wards. However, most doctors will recommend a six-week recovery period after a vaginal birth, and a little longer for a cesarean. All-in-all, however, yoga for pregnant women is an ideal option for staying fit, and preparing for the birth of your child.
Some people have the misconception that yoga is a very quiet practice, and they see it linked to eastern religions and myths. Yoga did originate in ancient India, and it was an integral part of Hinduism, however today, most practitioners practice the secular version. Indeed, more than thirty million Americans practice yoga today, and in fact, prenatal yoga classes have become quite the rage.
Pregnancy and exercise can mesh quite well, if you are careful about the exercise program you embark upon. Yoga is a gentle art, and quite adaptable to the needs and modifications required during pregnancy. This makes it an ideal workout option for expectant moms. Of course, it‘s always best to start off by asking your doctor to approve any type of workout program, but once you have his blessings, yoga is certainly a viable exercise choice. In fact, many physicians recommend a mild cardiovascular workout, such as walking, combined with something like yoga, which enhances flexibility, muscle tone and overall fitness.
In your first trimester, there are yoga positions that can help with circulation, strengthening your legs, and increasing your energy levels. Such poses as The Mountain, The Triangle, The Warrior and The Tree, all provide relaxing stretches.
In the second and third trimesters, it is advisable to avoid any pose that requires you to lie on your back, as this can decrease blood flow to the uterus. You will also want to decrease your practice time, to avoid fatigue. Do not hold your poses too long, and use props for balance, as your center of gravity will begin to shift. It is okay to put pressure on your shoulders and back, but never on your abdomen. You will always start and end your workouts with a few minutes of relaxation. The classic Corpse Pose works well for this. During the last months of pregnancy, it can be hard to find a relaxation pose that’s comfortable. You might want to try a modified Child’s Pose, or Abdominal Corpse Pose.
Yoga practitioners believe that breathing exercises, or pranayama, will calm and control the flow of energy, which is known as prana. Pranayama is especially important for moms-to-be. Practicing breathing techniques increases the flow of oxygen, and helps to calm both the mind and body. If you want to prevent soggy abdomen, stretch marks and weight gain, it’s a good idea to practice the Modified Cobra pose on a daily basis. The Cat is a pose that is excellent for keeping your skin soft and elastic. It also strengthens the legs and pelvis, and helps your lower back stay limber. Both Wall Stretches and Squatting will help prepare your body for delivery.
The best way to incorporate pregnancy and exercise is to enroll in a prenatal yoga class. These classes gear their programs of yoga for pregnant women, making exercises during pregnancy effective and safe. A trained instructor will guide you through your workout, modify poses as needed, and make sure you are maximizing your workout, throughout your pregnancy.
Well done – you’re pregnant, mom! There’s no time more special than the one you’ve just entered and, as such, we’d like to make it even more special by sharing some of our secret facts as to why yoga for pregnant women is the new ‘sliced bread’. So without further ado, let’s get started:
1. No Fear – say it out loud! The truth is that yoga for pregnant women consists of an abundance of techniques that will help eliminate the usual pregnancy-related fear from your life. This will encourage greater piece of mind and reduced anxiety, which will be beneficial to you and your baby.
2. Better than conventional exercise. Medical experts agree that conventional exercises during pregnancy can be detrimental to your health as well as baby’s health. Here’s why: your baby has no way of releasing the body heat you generate. During the first trimester this can affect the development of his or her central nervous system and brain.By choosing the correct yoga routines, exercises during pregnancy not only become fun, but actively target those muscles used during delivery whilst passively stimulating others to ensure that your pregnancy is as comfortable as can be.
3. Prevention… is better than a cure. Say goodbye to stretch marks, weight gain, bad posture and the host of other pregnancy-related problems, before they even arrive! Yoga for pregnant women will ensure that you enjoy a peak physical state during pregnancy as well as after.
4. Grow within yourself. As you’re probably well aware, this new stage of your life heralds a change in the way you see the world. Yoga for pregnant women is based on principles rife with wisdom and techniques that provide you with invaluable insight for all those difficult choices that lie ahead.
5. Deep relaxation is what it’s all about. The changes that occur during pregnancy can become a strenuous experience. And to help the body recover, conventional wisdom states that sleep is the best solution. Yoga for pregnant women consists of deep relaxation techniques that encourage the nervous system to change from sympathetic to parasympathetic activity. In simple terms, this means you’ll be going from normal restorative rest to super restorative rest.
That being said, if that sounds like your cup of tea, here’s what to do next:Get in touch with someone who has an agreeable level of expertise when it comes to yoga for pregnant women. Having guidance to get a grip on the pregnancy and exercise will make the experience easier and more enjoyable.Take Care of yourself and your unborn child by choosing those routines that are easy to do and conducive to your pregnancy. These will more often than not consist of general or beginner positions and should be maintained for the duration of your pregnancy.
The key to success is daily practice. Having a routine and sticking to it will ensure that your body and mind adapts to the stimuli provided by yoga. You’ll be able to get into the mindset more quickly and resolve any emotional and physical discomforts with ease.
To help you quickly resolve any physical and emotional discomfort even easier check out this Complete DVD on Yoga
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.
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.