Posts Tagged Yoga for pregnant
Pregnancy is a period of anticipation for parents, albeit more so for women, and it is a time frame which is marked with trepidation till the time of delivery when the little bundle of joy is finally out into the world. Much of the fear is attributed to the number of possible risks and complications which the expecting mother is vulnerable to all through her pregnancy and some of the common health problems which are known to occur during pregnancy are high blood pressure, extreme weight gain, nausea, mood swings and an overwhelming feeling of fatigue. It is with the intention of overcoming these health problems that the concept of yoga and pregnancy evolved so that the women who indulged in this form of exercise not only enjoyed good health and focus through their tenure but also reverted back into their original shape soon after the delivery.
The course of yoga and pregnancy features a number of techniques which should be performed regularly through all the three trimesters and some of these yogic techniques are mentioned as follows:
- Tadasana or the mountain pose which is a standing yoga posture and is so named because it is strongly reminiscent of the immovable stability of the mountains. On practicing this asana regularly, the practitioner is likely to experience the peace of mind associated with stillness, strength and relaxed power all of which relieve the anxiety to a considerable extent.
- Trikonasana or the triangle pose which symbolizes the divine principle and hence is practiced for meditation at the end of every basic session.
- The warrior pose entails the stretching of arms and legs due to which its regular practices enhances the stamina and improves the balance and concentration of the practitioner. However, pregnancies which are fraught with high blood pressure and severe neck problems must restrain from practicing this posture.
- The standing side stretch pose entails the formation of a simple stretching posture in which one line of energy reaches upwards from the belly and outward through the arm and the second line travels downwards through the legs.
- Virasana or the hero pose is one of the most fundamental sitting postures which strengthens the arches of the feet, stretches the ankles and improves the overall posture.
- The fish yoga pose is recommended to pregnant women since it improves the flexibility of the spine apart from relieving the stiffness of neck and shoulder muscles.
- Bidalasana or the cat pose assists in building the co-ordination of movement and breathing both of which form the basis of yoga for pregnant women.
- The tree yoga pose strengthens the thigh, calves, ankles and back of the practitioner and also helps to improve the overall balance and concentration.
- Marichyasana or the sage twist yoga pose is a slightly complex asana to be performed during pregnancy and although it greatly benefits the spine or the abdominal organs, it should be performed only in the presence of an experienced instructor.
- Shavasana or the corpse pose is a classic relaxation pose in which one needs to lie down on one’s back and learn the ultimate relaxation technique.
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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.
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.
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
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.