Prenatal Yoga – A Perfect Exercise During Pregnancy

Are you weighing the pros and cons of various pregnancy workouts? If you are, think about pregnancy yoga, which can be a good way to stay fit and limber, while also helping to manage stress. Whether you’re already an active yogi or considering taking up the challenge for the first time, you may find that pregnancy yoga is relaxing and enjoyable, not to mention the fact that it can also help prepare your mind and body for labour and delivery.

What’s So Great About Yoga During Pregnancy?

For starters, yoga during pregnancy helps tone your muscles, and some positions may help relieve back pain. Most positions suitable for pregnant women have a low impact on joints, making yoga a safer and more comfortable choice than other, more demanding types of exercise.

Yoga also focuses on breathing techniques and meditation, strategies that can prepare you for labor by helping you manage stress and pain. And, although you can certainly practice in the comfort of your living room, if you choose to get out and join a pregnancy yoga class, you’ll have the added benefits of meeting other moms-to-be, swapping experiences, and building friendships.

Prenatal Yoga for Every Trimester

As with other forms of exercise, yoga for pregnant women needs to be tailored a bit for each trimester.

Prenatal Yoga in First trimester

Once you know your due date, the next step is to check with your healthcare provider before beginning or continuing to practice yoga during pregnancy. Next, you’ll want to find an instructor with prenatal yoga experience, or at least inform your current instructor of your pregnancy. Although there generally aren’t too many restrictions at this stage, it’s probably best to slow down a bit and not push yourself too hard. Read about the first trimester of pregnancy to know the changes your body is going through at this phase.

Prenatal Yoga in Second trimester

Be aware of your changing body and shifting sense of balance. Move more slowly, and don’t hold poses for longer than they are comfortable. You’ll want to start using a wedge or pillow to raise your upper body when lying down Learn more about the state of your body in the second trimester of pregnancy.

Prenatal Yoga in Third trimester

Now is the time to really slow down and take precautions. It’s a good idea to do standing poses against a wall, or use a chair to steady yourself. You can also use blocks or straps for stability. Keep moving slowly, and don’t hold poses very long. Read about the third trimester of pregnancy to understand the pregnancy symptoms & how your baby grows during this phase of pregnancy.

Exercising During Pregnancy: A Few Dos and Don’ts to Remember

Do’s

• Stay hydrated — drink plenty of water before, during, and after yoga.

• Listen to your body. If anything is uncomfortable, stop!

• Take breaks.

• Wear loose-fitting layers.

• Check with your healthcare provider before engaging in any exercise.

Don’ts

• Lie flat on your back after the first trimester.

• Attempt headstands, shoulder stands, or any inverted pose.

• Overstretch your abdominal muscles.

• Do hot or Bikram yoga.

From week by week expert tips on pregnancy calendar to new born baby care tips, Pampers India is here to guide you through the amazing journey of early parenthood.

Understanding Pregnancy Yoga

Pregnancy yoga is a specialised form of yoga tailored for pregnant women. It aims to harmonise emotional, mental, physical and spiritual aspects. This type of yoga helps prepare you for childbirth by relaxing your body and emphasising safe techniques and poses suitable for all pregnancy stages.

Practising yoga can enhance both your physical and psychological well-being, extending benefits beyond the pregnancy period. If you are new to yoga, it is advisable to consult your doctor before beginning any yoga exercises for pregnancy.

Benefits of yoga in pregnancy

• Mental and Physical Benefits

Yoga provides mental and physical benefits that can have a positive impact on the mother-to-be and her overall well-being.

• Reduces Anxiety Levels

Pregnancy yoga allows you to be conscious of the changes in your body and mind. This can help keep your anxiety levels in check.

• Reduces Fatigue and Improves Sleep

Yoga exercises for pregnancy can help alleviate fatigue and improve sleep quality.

• Helps Build Strength

Yoga postures in pregnancy help to build strength and endurance, helping the expectant mother prepare for the demands of pregnancy and delivery.

• Makes the delivery safer for the baby

Pregnancy-safe yoga exercises could lead to normal birth weight for the infant and reduce their chances of emergency C-section, labour duration, induction labour and preterm labour.

• Improves blood circulation

One of the major prenatal yoga benefits is that it improves blood circulation, improves the digestive system and reduces inflammation, especially in your joints.

• Improves Body Awareness

Body awareness enhances movement consciousness, strengthens your spine for better posture, tones muscles, relieves back pain and improves balance and stability as your centre of gravity shifts.

• Helps Manage Stress and Pain

Pregnancy yoga also focuses on breathing techniques and meditation, strategies that can prepare you for labour by helping you manage stress and pain. And, although you can certainly practise in the comfort of your living room if you choose to get out and join a pregnancy yoga class, you’ll have the added benefits of meeting other moms-to-be, swapping experiences and building friendships.

Do's and Don'ts: Safety considerations during yoga exercises pregnant

• Do’s

• Stay hydrated — drink plenty of water before, during and after pregnancy yoga.

• Listen to your body. If anything is uncomfortable, stop!

• Take breaks in between.

• Wear loose-fitting layers.

• Check with your healthcare provider before engaging in any exercise.

• Don’ts

• Lie flat on your back after the first trimester.

• Attempt headstands, shoulder stands or any inverted pose without an expert’s advice or supervision.

• Overstretch your abdominal muscles.

• Do hot or Bikram yoga.

Yoga postures in

Here are some recommended pregnancy-safe yoga poses for expectant mothers.

1. Cat-Cow Pose (Marjaryasana-Bitilasana)

This gentle flow between Cat and Cow poses helps to stretch the back and relieve tension. It also promotes flexibility in the spine, which can be particularly beneficial as your belly grows.

How to do it: Start on your hands and knees in a tabletop position. Inhale and arch your back, lifting your head and tailbone (Cow Pose). Exhale and round your spine, tucking your chin to your chest and tailbone in (Cat Pose). Repeat this flow several times, moving with your breath.

2. Extended Side Angle Pose (Utthita Parsvakonasana)

This pose strengthens the legs and opens the hips, providing relief from lower back pain. It also enhances balance and stability.

How to do it: Stand with your feet wide apart. Turn your right foot out and bend your right knee, keeping it over your ankle. Extend your right arm towards the floor and your left arm towards the ceiling, creating a straight line from your left foot to your left hand. Hold for a few breaths, then switch sides.

3. Warrior II (Virabhadrasana II)

Warrior II builds strength in the legs and core while opening your hips and chest. This pose helps improve stamina and endurance, which can be beneficial during labour.

How to do it: Stand with your feet wide apart. Turn your right foot out and bend your right knee, keeping it over your ankle. Extend your arms parallel to the floor and gaze over your right hand. Hold the pose for several breaths and then switch sides.

4. Butterfly Pose (Baddha Konasana)

This seated pose stretches the inner thighs and groin, helping to alleviate discomfort in the pelvic region. It also promotes better circulation and relaxation.

How to do it: Sit on the floor with your legs extended. Bring the soles of your feet together and let your knees fall open. Hold your feet or ankles and gently press your knees towards the floor. Stay in this pose for a few breaths, focusing on relaxing your hips

5. Side Corpse Pose (Parsva Savasana)

Savasana is a relaxation pose that helps reduce stress and anxiety. During pregnancy, it's recommended to lie on your left side rather than flat on your back.

How to do it: Lie on your left side with a pillow between your knees and another under your head for support. Close your eyes and focus on your breath, allowing your body to fully relax.

Incorporating these yoga postures into your prenatal routine can contribute significantly to a healthier, more comfortable pregnancy. Always consult your healthcare provider before starting any new exercise regimen.

Conclusion

Pregnancy Yoga is a holistic and nurturing exercise that offers multifaceted benefits to both expectant mothers and their developing babies. It fosters physical strength, flexibility and balance, while also nurturing the mental well-being and emotional resilience of the mother-to-be. Embracing this gentle practice during pregnancy can lead to a more comfortable, empowered and harmonious journey to motherhood. So, whether you're new to yoga or a seasoned practitioner, incorporating pregnancy yoga into your routine can be a transformative and enriching experience, guiding you towards a healthier and more serene pregnancy.