Posts Tagged yoga poses during pregnancy
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.
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.