Yoga during pregnancy

Yoga during pregnancy is a useful form of physical activity that is acceptable during the period in which a woman is carrying a child. However, it is also necessary to take into account the existence of certain restrictions.

Experienced instructors always make a reference to such a very specific female condition as pregnancy, on the basis of which it is determined what is acceptable for expectant mothers during yoga classes, and what is unacceptable. Thus, when starting professional yoga classes, a pregnant woman can be sure that the proposed set of exercises is already specially adapted.

Performing yoga asanas by the expectant mother helps her acquire stretching and achieve a state of relaxation, which, together with the breathing exercises practiced, will be useful one way or another when the moment of birth comes.

Yoga classes can help reduce the severity of early toxicosis of moderate and low intensity.

Often, throughout pregnancy, expectant mothers face such a pathological condition as arterial hypertension, characterized by high blood pressure, and causing an increase in the likelihood of developing all sorts of complications. In such a situation, practicing yoga can bring a noticeable beneficial effect. In addition, its benefits are obvious for back pain, difficulty urinating and constipation. Thanks to yoga, swelling of the legs decreases, it helps to cope with nausea, and promotes less fatigue during pregnancy.

A significant advantage of yoga over other types of physical exercise and active sports is that asanas exclude sudden movements and aggressive impacts. Doing yoga helps improve blood circulation, strengthen the back muscles and abdominal muscles. These factors have a very positive effect on the course of the birth process.

Yoga during pregnancy, therefore, allows the expectant mother to achieve better physical condition and feel a surge of strength, and in addition, it can help relieve nervous tension and overcome anxiety.

Yoga when planning pregnancy

Today, there are enough grounds to claim that in cases where a man and a woman fail to conceive and give birth to a child for a long period of time, the main reason for this, with a 30-40 percent frequency of cases, is female infertility. Doing yoga helps eliminate physiological causes, helps overcome psychological problems and establish hormonal balance in a woman's body.

Yoga is useful when planning a pregnancy primarily because one of its fundamental principles is the practice of exercises aimed at mastering special techniques for achieving relaxation. It is no secret that a woman in an effort to realize her function of motherhood, due to long visits to doctors, various diagnostic measures and tests, is in a stressful state. It happens that such a desire turns into a real idea fix, but you also need to be able to relax. It is during this period that yoga is more appropriate than ever.

In addition to the fact that thanks to it, a woman planning a child is able to find peace of mind. Performing special exercises - poses (asanas) and pranayanas - breathing practices provide gentle stimulation of the secretory glands and internal organs, including the female reproductive system.

In addition to yoga classes in general groups, a specially developed method for women called “yoga for conception” or “hormonal yoga” can help conceive. However, it should be noted that it should not be considered as a full-fledged alternative or a reason to refuse hormonal procedures if necessary.

The authorship of yoga for conception belongs to the Brazilian psychologist Dina Rodrigues. The three whales on which this practice is based are: a set of movements characteristic of techniques of various yoga schools; a special system of breathing exercises; the disclosure and strengthening of the energy potential of the body by a woman. The given combination of principles allows us to classify this type of yoga as a type of gymnastics, quite dynamic, and at the same time accessible to beginners, even without the necessary experience. Its beneficial effect consists in stimulation and optimization of hormonal secretion processes, activation of metabolism and better blood circulation in the body.

Yoga when planning pregnancy, as one can conclude, brings with it considerable benefits for the physical condition of the female body. It is a factor that helps a woman who wants to become a mother overcome various psychological blocks. After all, yoga practice helps to overcome stress, which is often the reason for hormonal disruptions that can prevent conception.

Contraindications to yoga during pregnancy

There are still contraindications to yoga during pregnancy, despite the fact that this type of physical exercise seems more preferable than other more active sports activities during this period.

In particular, if a woman did not have sports as one of the main components of her lifestyle before she became pregnant, she should gradually get involved in yoga, observing all possible caution. This is especially relevant for the first trimester of pregnancy, when the vital organs begin to form.

It seems unacceptable to enroll a pregnant woman in a group where "traditional" yoga is practiced for everyone. The yoga class for pregnant women does not include a number of asanas that could be potentially dangerous for women in this condition. For example, poses with excessive backbending, prone positions, taking a closed twisted position, etc. are excluded.

Yoga is contraindicated for pregnant women who have been diagnosed with polyhydramnios, as there is an increased risk of miscarriage.

If the uterine tone is increased, you should not begin exercising without first consulting a doctor.

A medical consultation should also be mandatory before starting to visit yoga studios if there is an excess production of any particular hormone.

Various chronic diseases and high blood pressure make it unacceptable to perform many asanas.

Yoga classes should be stopped when there are no more than 3 to 2 weeks left before the expected day of delivery. However, this is not a categorical strict requirement, and everything depends on the general well-being and health of the pregnant woman at this time.

A woman should eat no later than 3-4 hours before starting her exercise.

If any discomfort of any kind is observed while performing a particular asana, this should call for the need to immediately get out of it.

So, as is clear from everything we have considered, some contraindications to yoga during pregnancy do exist. Therefore, in order for such classes to be fully beneficial for the expectant mother and baby, and to exclude the risk of any negative consequences, a consultation with a medical specialist is required. Especially if you decide to practice asanas on your own, at home.

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Yoga in early pregnancy

If the doctor's consultation does not reveal any categorical contraindications or any other obstacles, the expectant mother can go to enroll in a special class where yoga classes in the early stages of pregnancy are conducted with an instructor who has the necessary knowledge and experience working with pregnant women. If it is impossible to practice yoga in such special groups, it is allowed to attend a regular women's yoga class. In this case, the woman is required to inform the trainer that she is "in position."

In classical yoga practice, there are no significant restrictions in connection with early pregnancy. Most of the asanas are considered safe to perform, with the exception of those that require straining the abdominal and lower back muscles. As is typical for the Boat Pose - Paripurna Navasana, or the Seated Forward Bend Pose - Paschimottanasana, etc.

Inverted asanas are included in the list of acceptable ones during classes solely on the basis that their performance was mastered by a woman before pregnancy occurred. Despite the fact that they, and first of all, the Headstand - Salamba Sirsasana, are very useful when planning conception and during pregnancy itself, it would hardly be a wise decision to begin learning them during this period.

To prevent the fertilized egg from moving out of the uterus, yoga classes should exclude jumping and transitions.

Thus, yoga in early pregnancy suggests the possibility for a woman to begin classes according to a specially adapted program, being still in the first month. If there are any health problems or complications, it is necessary to first visit a medical specialist for consultation with him about the possibility of carrying out such physical activity.

Yoga in the first trimester of pregnancy

Yoga in the first trimester of pregnancy is one of the simple and useful ways to cope with many negative manifestations from the symptom complex that occurs in the early stages of bearing a child. Decreased appetite, or, conversely, insatiable hunger, indigestion, bouts of nausea, aches in the lower back, swelling of the legs. And this is against the background of a sudden sharp change in the psycho-emotional state of a woman, increased sensitivity, a state of general loss of strength, and excessive fatigue. The reason for all of this is a change in hormonal balance and the restructuring of almost the entire body, its organ systems in order to provide the necessary conditions for the development of a new life in it.

Therefore, it is completely natural that the life of a pregnant woman moves to a slightly different level, with a more measured rhythm, and it is necessary to treat your body with greater attention, to help it in performing this new function for it, especially if it is your first pregnancy. The expectant mother needs to concentrate, to focus on her inner world.

A wonderful helper in this matter can be the practice of yoga with simple, restorative poses.

There are a number of features that distinguish yoga classes for pregnant women during the first trimester. In particular, only during that period is it allowed to perform asanas that may require lying on the stomach. They do not pose any threat to the child until it has become large enough during intrauterine development. Later, as the fetus grows, such asanas become unacceptable. If the slightest discomfort occurs, they should be abandoned. Asanas in the supine position, according to many medical specialists, should be stopped as soon as the second trimester of pregnancy begins. Their implementation can be replaced by asanas performed on the left side in the first trimester. For greater comfort and to provide support for the body, they resort to the use of bolsters and rolled blankets.

Yoga in the first trimester of pregnancy, if the necessary rules and principles of practice are observed at this stage of bearing a child, will provide a positive result for both women who are already quite experienced and for those who are taking their first steps in this health practice.

Yoga Poses During Pregnancy

The following yoga poses are acceptable to perform during pregnancy.

Warrior II or Virbhadrasana II helps strengthen the legs, makes them flexible and helps relieve cramps in the thighs and calves. It also makes the back muscles more flexible and has a tonic effect on the abdominal organs.

Performing the Pigeon asana or Eka Pada Rajakapotasana I leads to a significant improvement in blood circulation in the female genitourinary system, and in addition, it improves the functioning of the endocrine glands: thyroid and parathyroid, pancreas, ovaries. Thanks to regular practice of this asana, the flexibility of the spine develops.

Trikonasana - the Triangle pose provides better blood flow to the head, trains the stretching of the back muscles in its lower part, promotes stretching of the muscles and relaxation of the arms and legs, shoulders, back. When performing it, the calf and thigh muscles are stretched. Practicing the Triangle asana, it becomes possible to get rid of lower back pain and increase the flexibility of the back. The beneficial effect also consists in improving appetite, promoting the digestive process, and in addition, this pose prevents constipation.

When pregnant women perform Ardha Chandrasana, the Half Moon pose, the entire leg muscles and lateral muscles of the body are involved in this process, the lower back and abdominal muscles are also involved. As a result, the tendons in the popliteal region and the ligaments in the groin are stretched, and coordination of movements is improved. Thanks to this asana, digestion is also improved, and it also helps to neutralize stress.

When a woman takes Baddha Konasana (Bhadrasana) - the pose of the Bound Angle, the activity of the internal organs in the abdominal cavity is stimulated as a result. There is a tonic effect on the kidneys, the functioning of the cardiovascular system improves. Pregnant women who practice this asana may experience depression, the level of anxiety decreases, it helps to reduce fatigue. Regular practice of Bhadrasana is recommended until the onset of labor, since it can be a factor facilitating the birth process.

In the later stages of pregnancy, performing the Cat-Cow pose Marjariasana-Bitilasana increases the elasticity of the back muscles. It helps reduce the load of the uterus with the fetus inside on the spinal column. As the moment of birth approaches, it helps the baby turn into the correct position, i.e. head down.

Yoga poses during pregnancy, recommended for a woman to perform during this period, can help to establish hormonal balance, reduce the severity of negative phenomena developing in the body of the expectant mother, and significantly contribute to the fact that childbirth will occur naturally.