Everyone seems to know that prenatal yoga is one of the great ways to help pregnant women get through it quickly. This article will show its amazing benefits.
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If you are pregnant and want to find a way to relax and exercise before getting out, prenatal yoga is a suitable exercise for you. This exercise works to improve your health and relief stress issues. However, before you start practicing this sport, you should learn about them and here are some tips for you.
Prenatal Yoga: What You Need To Know
Yoga helps strengthen your core, stretch your muscles, and teaches deep breathing.
Feel your core becoming stronger while holding plank pose. Feel your hips stretching during reverse warrior. Feel your mind relaxing during child's pose. Take in deep slow breaths to nurture the baby. Ahhhhhhhh!
Practicing yoga during pregnancy offers many benefits including core strengthening, mindful stretching, stress relief, and a chance to focus on slow, deep breathing. Keeping your core strong throughout your pregnancy will decrease your chance of experiencing back pain, reinforce good posture, and help you maintain your balance. Mindful stretching will help retain flexibility while keeping you aware of your looser ligaments. Yoga studios offer a variety of course levels and frequently offer prenatal classes.
- Speak to your doctor about your desire to stay active during your pregnancy and listen to his/her advice and recommendations.
- Wear appropriate shoes and clothing (layers work great to avoid overheating).
- Monitor your breathing rate and adjust your intensity accordingly.
- Take frequent water breaks to stay hydrated.
- Stop exercising immediately if you feel dizzy, faint or experience heart palpitations.
If You Were Inactive Before Pregnancy...
Empower your body and mind by beginning the practice of yoga. There are two ways to get started: purchasing a prenatal DVD or joining a prenatal yoga class. A class offers several advantages to a new yoga student. As a member of a prenatal yoga class you will have hands-on instruction and verbal cues that encourage correct form, posture and breathing techniques. A class also provides a great way to meet other moms-to-be! Arrive a few minutes early and listen to the stories that expecting women share. It's nice to know you are not the only one who is experiencing the need to take a nap before dinner or use the bathroom in the middle of the night.
However, if you prefer to enjoy yoga in solitude, simply purchase a DVD and practice at home. Choose a carpeted room or purchase a yoga mat, and before starting the video be sure to clear the area of any objects that could get in your way. Find a time when you will not be interrupted and turn off your cell phone. Give your body the time it needs to stretch, strengthen and relax. You might find it helpful to just watch the DVD prior to following the sequence of poses. At times a picture is worth a thousand words.
If You Were Active for At Least Three Months Prior to Becoming Pregnant...
You are ready for yoga. Similar to any other exercise be sure to listen to your body, take breaks and make modifications when necessary. During pregnancy there are several movements and position that may feel uncomfortable, such as lying on your stomach and as your pregnancy progresses, lying on your back. Speak to the instructor to find alternative poses to practice that will allow your body to work in comfort. If you find it too difficult to make modifications, seek out a prenatal class, which gears all movements towards your changing body. Don't be frustrated if your body feels unbalanced, and take your time when preparing for poses such as warrior and tree. Slowly lift your leg to a height that works for you today. If holding a pose becoming more difficult, try one of the modifications listed below.
If You Have Always Been Active...
To maintain your yoga practice you can choose from a DVD, a prenatal yoga class or stick to your regular yoga class with a few minor modifications:
- Stand with your feet apart. Focusing on your posture with feet about eight inches apart will add stability to your stance. This posture is frequently referred to as mountain pose and is performed at the beginning of class and between other poses. Standing with feet apart will also allow room for your growing belly during a standing forward bend.
- Do not lie on your belly. Your instincts will quickly tell you that this is not a good position for you to hold. Common poses that involve lying on your belly include the bow pose and transitioning into upward-facing dog. To eliminate lying on your belly during bow pose, attempt the pose from a side-lying position. Use one leg or two, depending on your comfort level. To avoid pressure on your abdomen while transitioning into upward-facing dog, place your knees on the floor while scooping your upper body towards the ceiling.
- It is recommended that you not lie on your back after the 20th week.
To avoid lying on your back during class try to mimic the pose in a seated or side-lying position. At the end of class instead of participating in corpse pose simply lie on your left side in a total state of relaxation.
The Benefits of Yoga for Pregnant Women
Prenatal yoga is a multifaceted approach to help pregnant women feel more excited thanks to the concentration of breathing. Research shows that prenatal yoga is a safe practice with many benefits for pregnant women and their babies.
The main benefits that yoga brings are:
- Improve sleep; reduce stress, anxiety
- Increase the strength, flexibility, and endurance of muscles needed for the upcoming time of overtaking
- Reduce back pain
- Avoid nausea
- Relief headache and shortness of breath
- Reduce the risk of premature birth, pregnancy, hypertension, etc.
Besides, this activity also helps you make friends with a group of other pregnant women. The regular meeting, exchanging, and confiding also helps pregnant women to relieve stress before giving birth.
Pregnant and Yoga Tips
In this particular exercise, pregnant women will be encouraged to focus primarily on breathing in and out slowly and deeply through the nose. Yoga breathing techniques can help you manage to push breath during the upcoming birth.
Breathing technique requires you to get air in through your nose slowly, fill your lungs, and exhale completely with your stomach pressed tightly. This technique helps you to be calmer during labor and birth. When you are in pain or fear, your body produces a substance that increases the heart rate and may provide less oxytocin (oxytocin is a hormone that promotes labor).
Besides, if you know how to breathe correctly, you will avoid stiffness when giving birth and find yourself more flexible. You will be encouraged to move your neck and arms slowly and gently. This activity helps your body relax, and your muscles will be restored to have a healthy heart.
Through this exercise, you can understand your body and your baby by listening to your breath.
- It would be best if you talked to your doctor or midwife about your current health and intention to practice this yoga.
- You cannot do yoga if you are at high risk for premature birth or have a medical condition, such as heart disease.
- For most pregnant women, you need to warm up at least 30 minutes before you start exercising. You should practice a few days a week should not do regular, dense levels.
- If during practice, you cannot usually talk to others, it is a phenomenon that you're trying too hard. And you need to adjust the training load immediately.
When practicing prenatal yoga, you need to pay attention to your body, listen to your body. You can practice slowly and avoid poses that go beyond your experience and ability. If you are interested in taking a prenatal yoga class, look for a curriculum taught by a lecturer who has trained in this field. Or at least, tell the instructor that you are pregnant.
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