Yoga during pregnancy is good for you and your baby . Obviously, your doctor must give you consent for physical activity. Generally, during pregnancy, gentle gymnastics such as yoga to stay in shape and not take too many pounds is recommended. Yoga during pregnancy is the perfect activity to stay fit because it works the whole body by adapting postures according to the growth of your belly and your emotions. The ideal is to take a prenatal yoga course because they are sessions practiced specifically for the pregnant woman.
The nine months of pregnancy are months in which physical changes are manifold. On the one hand there is this belly which, slowly and progressively, grows, decisively changing the structure of your body. On the other hand, blood circulation slows down, breathing becomes more labored, extra kilos are taken , breasts swell, legs swell, back bends and sometimes hurts. These drawbacks can be alleviated, if not completely eliminated, by regular physical activity .
Prenatal yoga: what it is
Prenatal yoga is a physical, body and respiratory practice for pregnant women.
It helps improve breathing and, therefore, is very useful in pregnancy, because better oxygenation of the mother’s blood transmits more oxygen to the baby, thus promoting its optimal development.
In addition, it is also an excellent childbirth preparation course and teaches you to maintain correct posture in everyday life. Thanks to a greater knowledge of your body, you feel more agile despite your belly and weight.
Yoga during pregnancy consists of simple movements and stretches that strengthen and make the muscles more elastic, highly stressed in the months preceding the birth.
During these yoga sessions, you learn to do many things:
- listen to your body and your emotions
- to hear the baby and communicate with it
- share your emotions with other moms
- accept the changes of your body
Yoga and childbirth preparation
There are several positions that help you work on opening the hips. These are exercises that help prepare for childbirth.
During childbirth, breathing is very important. Yoga during pregnancy teaches you the different breathing techniques that will help you manage exertion and control pain.
Yoga during pregnancy: the benefits
Of all the disciplines, one of the most suitable is Yoga . It is said that the pregnant woman is spontaneously in a state similar to that which is achieved with yoga, thanks to the greater introspection and perception of the body , produced by the thought turned to what she carries within herself. Everything that happens “outside” of her loses importance compared to the great journey she is making.
Practicing yoga instills serenity, alleviates the ailments of pregnancy (such as back pain, nausea, worry) and is ideal for maintaining shape before and after childbirth.
In addition, it helps improve breathing, essential in pregnancy, because better oxygenation of the maternal blood transmits more oxygen to the baby, thus promoting its optimal development.
Yoga during pregnancy helps you maintain a toned muscle, also promotes circulation and therefore you run the risk of suffering from water retention.
There are several workouts that can be performed, depending on the month of pregnancy.
So, yoga yes, as long as it is done safely, that is, always with the positive opinion of your doctor and taking into account the changes that your body undergoes in pregnancy and the needs, yours and your baby.
Posture : as the belly grows, its weight goes to weigh more and more on the back and increases lordosis, therefore, in performing the positions, it is important to be very careful to acquire a correct posture.
Supine hypotension syndrome : when you are lying down, especially after the fourth month, the weight of the fetus goes to block the vena cava , which carries blood to the heart, so it is better to prefer exercises on the side and not with the back on the ground, for do not reduce oxygenation for both women and fetuses.
In addition, Yoga during pregnancy is best to avoid positions involving twists, jumps or reversals. During the first months of pregnancy, you prefer standing positions, then, the more the belly grows, the more difficult it is to maintain them. Towards the end of pregnancy, it is best to focus on breathing in a comfortable position such as the Sukhasana position (sitting, legs crossed).
- if you have pain, stop immediately
- only perform positions where you have your head higher than your heart, to avoid dizziness
- do not hold positions too long
- focus on breathing
Yoga during pregnancy: positions to do at home
Yoga during pregnancy can also be practiced every day. For these daily sessions, dress comfortably, stay barefoot and use a mat.
Choose a quiet corner and listen to slow and relaxing music . This must become the most important moment of your day: all the calm acquired will benefit not only you, but also your child.
Start your session with some breathing exercises and always end the sequence in the Savasana position, lying on the ground on your back, eyes closed.
This position promotes total relaxation of the body and mind, it is a moment of total well-being for you and your baby. This moment of peace helps you focus on yourself, your emotions and what you feel. It is ideal for focusing on the life you have in yourself.
From the fourth month onwards, it is better to perform the positions on the side to avoid hypotension or dizziness.
Discover Yoga during pregnancy 4 positions to perform alone at home, which will give you immediate benefit.
1 – Tiger position to relieve back pain
Departure in quadrupedic position with parallel arms and thighs.
Inhale, push your pelvis up, relax your buttocks and stretch your neck to look up.
Exhale tighten your buttocks, bend your back and bring your chin to your breastbone. Repeat the exercise several times.
2 – Position of the garland (Upavesasana) to encourage childbirth
Garland position + reticle control and low breathing .
The practice of this position facilitates the expulsion of the child at the time of delivery.
Start standing, legs spread with toes pointing outwards. Exhale, go down to crouch, keep your torso straight and put your hands in front of your chest in Anjali mudra (prayer).
Keep your feet flat on the ground. Hold your breath for a few seconds, exerting a slight downward pressure while relaxing the vagina and perineum.
3 – Position of Bhadra Asana to encourage childbirth
Sit on the ground with your legs bent, join the soles of your feet and let your knees go towards the ground. Grab your ankles, keeping your arms straight and your upper body straight . Hold your position by performing deep breaths.
Then inhale deeply and exhaling, bend the torso forward without forcing (Aditi). Hold for 2-3 breath cycles, then slowly lift your head and torso.
4 – Viparita karani position to promote circulation
Useful position for giving birth and useful for the blood circulation of the legs .
You can perform this position with your legs resting on the wall.
Lie on your back with your legs bent. Lift your feet and grab them, spreading your knees well apart. Inhale and exhale stretch your legs up and spread them apart as much as possible.
Do not lift your head and try to keep your legs as straight as possible.
Promotes the venous outflow of the legs, preventing varicose veins, swelling and heaviness.