Pregnant Yoga
The pregnancy yoga system is suitable for any woman who has just found out she is pregnant. Every woman can exercise from the first days after conception until the birth itself. Exercise also has a beneficial effect during pregnancy.
Yoga gives mothers strength and rest at the same time. It helps women keep fit during this period as well, suppresses the development of cellulite, varicose veins, hemorrhoids, problems with the urinary system and eliminates back pain. It also has an impact on the psyche, when it gives women self-confidence, inner strength and successfully suppresses depression.
Individual positions are undemanding and adapted to the physiological conditions of pregnancy. Despite this, it is necessary for a woman to be perfectly aware of her current state of health and thus not expose herself and the expected child to risks, although yoga for pregnant women does not itself present them. The aim of the exercise is to relax and stretch the whole body, but at the same time to brighten the mind. When exercising, it is not important to focus on performance, but above all on rest and your breath.
You must always ask your doctor first. There may be contraindications that you are not aware of. If they confirm that yoga is fine, then it is safe to practice and you should adjust accordingly in each trimester and always inform your gynecologist.
There's plenty of evidence to suggest that yoga can help ease your pregnancy (1) by reducing anxiety, depression, stress, lower back pain (2) and sleep disorders. (3)
Depending on your trimester, some poses will not be safe and you should adjust your practice accordingly. Also, as your child grows, some asanas may become uncomfortable and adjustments may need to be made.
Don't pressure yourself. This is the most important time to take care of yourself and your baby. Always listen to your body. Exercise as often as you wish, as long as your doctor and body agree.
Recommended yoga positions for pregnant women
Try the following yoga exercises to ease some of the common discomforts associated with pregnancy:
1. Stretching while standing
This pose will stretch your abs, lengthen your back and open your chest.
Although standing stretches are considered safe for pregnant women, you shouldn't overdo it or attempt a full pose at first, as your body may not be ready for the impact. The trick is to stay within your comfort zone.
Although you must feel a slight pull on the sides, it should not be painful or too uncomfortable. Allow your body to gradually relax.
How to do the pose:
1. Stand with your feet wide apart.
2. Take a deep breath while straightening your spine and filling your upper body with each breath.
3. Continue to take soft, rhythmic breaths as you bend to the right and extend your left arm above your head as far as is comfortable.
4. Relax into the pose and hold it for about half a minute before slowly returning to the starting position.
5. Repeat the exercise on the other side.
Note: You can also try this pose while sitting with your legs spread apart or in the butterfly position.
2. Child's pose with wide knees
The wide-knee baby position helps take the weight of the fetus off the spine to reduce lower back pain.
It also helps loosen your back muscles, hip joints and groin to make your overworked pelvic area more flexible and comfortable. This exercise can even increase blood flow to the pelvic area.
How to do the pose:
1. Kneel on the mat, put your knees as far apart as possible, turn your feet inward and follow the natural curve of your hips.
2. Focus on a normal breathing rhythm as you release stress in your lower back and sit deep in your pelvis.
3. Slowly move forward, moving from the hips, lengthening the back without curving the spine.
4. Place your hands on the floor without bending your arms and try to stretch the spine as much as possible from the back of the neck towards the tailbone.
5. Move forward as far as possible, stretch your arms in front of you and try to touch your forehead to the floor, but only if you can do it without straining.
3. Bound angle pose
Bound Angle Pose opens up your hips and releases the pressure of a growing womb on your lower back for comfort.
How to do the pose:
1. Sit on the mat and touch your feet together, placing them a comfortable distance from your groin.
2. Hold your feet on the knuckles with your hands, while interlacing your toes under their outer edges.
3. Sit up straight and gently push your elbows into your knees to push them into the ground, deepening the stretch in your glutes and inner thighs.
4. Lean your chest slightly forward without bending your spine to further increase the stretch.
4. Cat and cow are posing
Lactating women often suffer from back pain because the weight of the fetus puts extra strain on their spine. Cat and Cow pose, when done back-to-back, helps to relieve some of the pressure while better positioning the fetus to facilitate delivery.
How to do the pose:
1. Crouch down on all fours to assume a desk position, keeping your back straight
flat, wrists directly under shoulders and knees directly under hips.
2. Take a deep breath as you arch your spine, push your tailbone toward the sky and your chest forward. This is cow pose.
3. Exhale to round your back, place your head and tailbone on the ground while pushing your center back toward the sky. This is a cat pose.
4. Let your head and neck follow the movements of the spine.
5. Yoga squat
In my opinion, the yoga squat is the highest priority of pregnancy yoga. It opens the pelvis and hip joints and stretches the perineum. In the last weeks of pregnancy, it encourages your baby's head to engage in preparation for birth.
How to do the pose:
1. Stand with your feet about shoulder-width apart and keep them flat on the floor.
2. Lower into a squat.
6. Corpse pose
Corpse pose is considered safe for the first and second trimesters of pregnancy. However, it should be avoided during the third.
This is because lying on your back for long periods during this final stage of pregnancy can put excess pressure from the uterus on the vena cava, which transports deoxygenated blood from your lower limbs back to the heart for fresh oxygen.
How to do the pose:
1. Lie on your back on a yoga mat with your arms at your sides and palms up. You can place a rolled blanket under your knees to relieve any tension in your lower back. This helps to encourage a natural bend in the lower spine and make it parallel to the floor.
2. Stay in this position for about 5 minutes.
7. Butterfly pose
The butterfly pose works your inner thighs and pelvic area to make them stronger and better prepared for the birthing process.
How to do the pose:
1. Sit straight on your yoga mat with your legs stretched out in front of you.
2. Bend your knees to place your feet together.
3. Place your hands on your knees or thighs and hold this pose for as long as you comfortably can.
4. To release the pose, simply bring your feet back forward.
5. After a short break, repeat the pose.
8. Mountain pose
Mountain pose helps center your core for better body balance and alignment. Plus, it's great for building core strength.
How to do the pose:
1. Stand with your feet hip-width apart and firmly pressed into the mat.
2. Pull your pelvis in slightly to engage your abs, but without sticking out your hips, as this will put excessive strain on your lower back.
3. Keep your chin parallel to the ground, arms at your sides and palms facing inward.
4. You can also extend your arms towards the ceiling for more strength.
5. Hold this pose until you feel calm and centered.
You can practice yoga safely at home throughout your pregnancy. Some poses to avoid are anything that twists, engages, or puts pressure on the abdominal cavity. Inversions are also not recommended. Do not do anything that causes you discomfort or pain.
Yoga during pregnancy is designed to relax, connect with the baby and strengthen the body parts so that you can carry and deliver the baby safely. Always keep open and honest communication with your doctor. Stay healthy and safe! I wish you and your baby a beautiful life together.
