Yoga During Pregnancy

May 22, 2012  •  Leave a Comment

A FIT PREGNANCY

 

Yoga works great for pregnancy. That’s wonderful and TRUE. But do you know how?

Yoga has 5 vital tools for pregnancy. When followed together, they work wonders on your health and your capability to have a smooth pregnancy.

Smooth pregnancy and a natural childbirth are just some of the benefits of yoga. But more importantly, yoga does wonders on the physical and mental development of the foetus.

Ensuring a healthy baby is every woman’s dream and yoga helps you do just that.

So what are these 5 tools:

Yoga Exercises – These gently work on the reproductive organs and pelvis to ensure a smooth pregnancy and a relatively easy childbirth. At the subtle level, these ensure optimum supply of blood and nutrients to the developing foetus.

Breathing or Pranayama – These powerful techniques ensure the abundant supply of oxygenand a better life force for you and your child. These methods work on your fitness during pregnancy.

Mudras and Bandhas – The psycho-physical stimulation of these gestures and locks have powerful effects on a woman’s reproductive organs.

Meditation – As a therapeutic tool, meditation will help you resolve the deepest of neuroses, fears and conflicts, which are so common during pregnancy. Meditation brings with it anincredible awareness which helps you connect with your child in a way that is impossible to explain.

Deep Relaxation – Yoga Nidra (Yogic sleep) is particularly effective during pregnancy for physical and mental relaxation as well as for childbirth preparation.

For easy pregnancy yoga exercises and relaxation, you may use the specially designed "Twintex" yoga mats .They are soft yet firm which is what you require. 

To get the phenomenal benefits of yoga on your pregnancy, practice these easy routines regularly. Not only will you be on your way to a delightful pregnancy but you will give your child an opportunity for best development.

Here's an excerpt from Fitness Expert, Tracey Mallett

Yoga can be very beneficial for pregnant women — it helps you breathe and relax, which in turn can help you adjust to the physical demands of pregnancy, labor, birth, and motherhood. It calms both mind and body, providing the physical and emotional stress relief your body needs throughout the experience of pregnancy. Taking a prenatal yoga class is also a great way to meet other moms-to-be and embark on this journey together.

You do need to take a few precautions, though:

* If you're attending a regular yoga class (one not specifically geared to pregnant women), be sure to tell the instructor you're pregnant, and which trimester you're in.

* Don't do any asanas (poses) on your back after the first trimester — it can reduce blood flow to the uterus.

* Avoid poses that stretch the muscles too much, particularly the abdominals. You're more at risk for strains, pulls, and other injuries right now because the pregnancy hormone relaxin, which allows the uterus to expand, also softens connective tissue.

* From the second trimester on — when your center of gravity really starts to shift — do any standing poses with your heel to the wall or use a chair for support, to avoid losing your
balance and risking injury to yourself or your baby.

* Steer clear of Bikram or "hot" yoga — working out in an overheated room overheating could endanger the health of a growing fetus, according to 
studies.

* When bending forward, hinge from the hips, leading with the breastbone and extending the spine from the crown of the head down to the tailbone. This allows more space for the ribs to move, which makes breathing easier. * Keep the pelvis in a neutral position during poses by engaging the abdominals and slightly tucking the tailbone down and in. This helps relax the muscles of your buttocks (your glutes) and the hip flexors, which can help reduce or prevent 
sciatic pain down the back of the leg, a common side effect of pregnancy. It also helps prevent injury to the connective tissue that stabilizes your pelvis. * If you're bending forward while seated, place a towel or yoga strap behind your feet and hold both ends. Bend from the hips and lift the chest, to avoid compressing your abdomen. If your belly is too big for this movement, try placing a rolled-up towel under your buttocks to elevate the body, and open the legs about hip-width apart, to give your belly more room to come forward.

* When practicing twisting poses, twist more from the shoulders and back than from the waist, to avoid putting any pressure on your abdomen. Go only so far in the twist as feels comfortable — deep twists are not advisable in pregnancy.

* Listen carefully to your body. If you feel any discomfort, stop. You will probably need to modify each pose as your body changes. A good instructor can help you customize your yoga to suit the stage of pregnancy you're in.

In general, these poses are safe in pregnancy:

Butterfly stretch
Cat-Cow
Cobra (in the first trimester, if you feel comfortable doing this face-down pose)
Seated forward bend (with modifications as described above)
Side angle pose
Standing forward bend (with chair for modification)
Triangle pose (with chair for modification)


These poses should be avoided:

Backbends
Balancing poses on one leg (unless supported by chair or wall)
Camel
Handstands
Headstands
Upward bow



Comments

No comments posted.
Loading...

Subscribe
RSS
Recent Posts
Yoga During Pregnancy
Keywords
pregnancy yoga
Archive
January February March April May (1) June July August September October November December
January February March April May June July August September October November December
January February March April May June July August September October November December
January February March April May June July August September October November December
January February March April May June July August September October November December
January February March April May June July August September October November December
January February March April May June July August September October November December
January February March April May June July August September October November December
January February March April May June July August September October November December
January February March April May June July August September October November December