At the onset of pregnancy, women think more about health and pay attention to physical activity.
But for those who have never been fond of yoga, it is better not to rush right away with a fight. It is worth paying attention to meditation and breathing practices that do not involve physical exertion.
Those who have already practiced can continue, but use only certain asanas, not forgetting about caution.
The benefits of yoga for pregnant women
Yoga will not completely save you from nausea, drowsiness and other phenomena associated with a special situation.
But overall well-being improves as women:
they get rid of pain in the neck, lower back, because the whole spine relaxes;
maintain joint mobility;
strengthen the pelvic floor muscles.
The expectant mother increases the chances of avoiding breaks, as well as getting into shape faster after the birth of the child.
Pranayama classes teach how to breathe properly and relax with the help of breathing. During training, you can find psychological support — to comprehend your situation, calm your mind together with other girls.
In the emotional aspect of yoga:
relieves fatigue and tension;
frees from negative emotions;
improves mood;
helps to avoid emotional swings caused by hormones.
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How to properly engage in pregnancy?
Those who were engaged before pregnancy should switch to a gentle mode.
- In the first trimester, the body gets used to changes: temperature changes, hormonal background, the position of organs inside the abdomen.
Relaxing exercises, joint gymnastics relieve general tension. You can practice inverted asanas when the stomach and legs are located above the head, as well as lying on your back.
The benefits are huge: swelling decreases, lymph flow increases.
Although inverted poses look intimidating in the performance of a pregnant woman, they are permissible. The main thing is the correct technique of execution: there should be no strong pressure on the neck, head and throat, the stomach is as free as possible.
- In the second trimester, the body adapted to the changes, and the fetus strengthened.
You can practice standing poses, shallow bends, inverted poses, simple balances, exercises for stretching the lower back and developing hip joints.
- In the third trimester, the abdomen increases noticeably, which loads the lower back.
Exercises should relieve tension in this part of the body and improve blood circulation in the legs and pelvis. For convenience, additional equipment is often used — pillows, chairs.
Precautions
Like any workout, yoga has contraindications — it is better to consult a doctor beforehand. The risks are as follows:
vaginal bleeding;
severe anemia;
high pressure;
diseases of the cardiovascular system, etc.
The best way to protect yourself as much as possible is to train with a competent coach. And do not forget about comfortable clothes and the body’s water balance.
Any pose that is not comfortable for a girl should not be performed, even if it is very useful. Experts have compiled a list of “forbidden” poses and positions that cannot be done during pregnancy:
deep twists;
pulling forward;
lying on your stomach poses;
deep bends, especially to straight legs;
asanas with tension of the abdominal muscles and the press;
intensive pranayamas (with long breath retention);
jumps and sharp turns.
