** Updated 2019 **
Your body goes through many changes as you undergo the different phases of pregnancy. These changes aren’t easy physically and mentally, so you need to practice yoga for pregnant.
It can help you deal with stress, relax your mind and body, and prepare your body for the difficult labor and delivery. It can also help in relaxation technique and proper breathing. Check out the following for what else to know about prenatal yoga.
What To Expect From A Typical Prenatal Yoga Class?
A yoga session generally involves the following, but then they may vary from one teacher to another. In most cases, they include…
Focus on breathing: A yoga class for the pregnant involves focusing on breathing techniques. Here, you will be asked to practice breathing in and breathing out.
Gentle stretching: The arms, neck and hands are involved in gentle movements and stretching.
Posture exercises: In the glass, you will be asked to move from one position to another, and a few of them include lying, standing and sitting. They are all designed in improving balance, strength and flexibility.
Cooling down: It aims at relaxing the ligaments and muscles. Cooling down also restores a mother’s breathing rhythm, bringing about self-awareness state as well as inner peace.
What Are The Benefits Of Prenatal Yoga?
Check out the following for the benefits to get when doing yoga for the pregnant.
Keeping a check on your stress level is important especially for pregnant women who undergo hormonal changes in their bodies. Many women also suffer from emotional draining, making them suffer from much stress.
Pregnant moms should learn how to manage stress and as much as possible stay stress-free. Learning how to deal with stress will help in the proper development of the baby.
With the breathing exercises involved, they can also develop a calm nervous system. Yoga for the pregnant can also help inn relaxing the mind and body.
Breathing exercises can also help in increasing oxygen supply to the developing fetus. They can also bring in a soothing effect and calming the perturbed mind.
Lower Back Pain Reduction
Prenatal yoga can help in reducing nausea and backache because it reduces one’s susceptibility to anxiety and depression. It can also help in promoting a sound sleep.
On the other hand, there are also some yoga poses meant for strengthening and stretching the tissues and muscles, including the hamstrings, hips and lower back. If you have a relaxed body in pregnancy, you can also reduce your risk of suffering from indigestion and improve your immune system.
Stamina And Strength Development
Yoga exercises for the pregnant can also help in strengthening the abdominal and core muscles as well as the pelvic region. Strength development is helpful for you especially in your labor stage.
In addition, the breathing exercises can help in improving your stamina that also ensures of a smooth and easy labor. Breathing also has an important role during labor. It is also helpful in controlling the body tension via breathing exercises.
Yoga for women aids in the growing baby inside your body as well as in keeping a healthy digestion. As you may know, organs fight for space as your baby is growing, and these include your digestive tract.
In pregnancy, your digestive tract can lose its regularity, causing constipation, indigestion, and gas and bloating. Yoga in pregnancy can help in regularizing digestion and enhances digestive flow.
Connects Mom And Baby
Yoga can help you with personal care that some mothers overlook when pregnant. It can provide you with needed time that gives you space in taking care of yourself despite the challenges and stresses coming with pregnancy.
This practice can help relax and calm your mind as well as focus on the changes happening inside your body. It can also strengthen baby and mother bonding because it cuts the fatigue and tiredness, making pregnancy memorable.
Prenatal and fertility yoga can help you deal with any fears and apprehensions you have in mind about pregnancy, helping you have a favorable mindset and a positive approach towards labor.
Breathing exercises can help pregnant mothers feel the tension while inhaling, and then letting them go while you exhale. You also develop or improve values, such as determination, courage and patience when practicing yoga.
With it, you also learn how to control your breathe in the natural and relaxing way with a good rhythm, preparing you mentally for childbirth as you’re developing sense of control and confidence.
Increases Natural Birth Chances
You can increase your chances of normal child delivery because yogic exercises can strengthen the pelvis and lower abdomen. Those who practice yoga regularly also decrease their chances for a low birth weight baby.
By practicing yoga, meditation and breathing exercises, you can also reduce pain during pregnancy. With it, you will learn how to control your breathing during labor. In this case, you can also have a controlled blood pressure and heart rate, leading to better control over pain during labor and delivery.
Increased Feeling Of Happiness
Break away from the fatigue and lethargy in pregnancy with constant yoga practice that improves your level of happy hormones. These will be released in your blood circulation, which is also contributing to your well-being.
With higher levels of happy hormones, you can also feel happier! So if you want to stay away from the blues during pregnancy, you can practice yoga consistently.
Fitness after childbirth is also a concern among new mothers. Yoga is what you need to get back to shape. Enroll in a yoga class after seven weeks of delivery.
Remember that your pelvic floor becomes loose, but that can be addressed by yoga. It can help in strengthening the abdominal and pelvic region. With yoga, you don’t just develop strength in these areas but also get back into your pre-pregnancy shape.
At a glance, prenatal yoga will give you the following;
- Reduced stress
- Decreased pain
- Decreased nausea
- Increased stamina and strength
Other benefits include;
- Improved sleep
- Reduced preterm labor risk
- Decreased carpal tunnel syndrome
- Increased flexibility
- Reduced risk of intrauterine growth restriction
What else can yoga do for pregnant women? According to the experts, yoga can increase your muscle endurance required for childbirth.
This practice can also reduce shortness of breath and headaches. In addition, yoga can also reduce intrauterine growth restriction and pregnancy-related hypertension.
Fertility Yoga Poses
One common concern of many couples is the inability to conceive. If you’re in the same boat, check out the following for some poses to boost fertility.
1. Bhramari Pranayama
Also called bee breath, it is a good yoga pose for stress relief. As you may know, stress is one of the factors affecting infertility. This pose can help in calming the body, relieving it from worry, anxiety and stress.
Also called the seated forward fold, this exercise is great for the lower back, hamstrings and hips. In addition, this pose can vitalize your uterus and ovaries, the main organs for conception. This pose can also enhance your mental state of mind.
3. Supta Baddha Konasana
Also called the reclining bound angle, this pose is what you need for exercising your groin and thigh muscles. This can also aid in relieving stress and discomfort associated with bloating and menstrual cramps.
This is the shoulder stand pose that can stimulate your thyroid gland that will otherwise cause its dysfunction that will lead to infertility. This yoga pose can also help in relieving stress and calming the mind.
5. Viparita Karani
This pose involves your legs up the wall, improving the chances of conception after intercourse. It can keep the sperm close to the uterus and increase the chance of fertilization.
Yoga For Pregnant Women Poses
In addition to yoga poses for fertility and conception, there are also yoga poses to do when pregnant. For a start, check out the following.
- Standing mountain pose: Many yoga sessions for the pregnant start with it. This pose can warm up the muscles and practice breathing.
- Supported triangle pose: It is another stress relieving and posture-improving pose that you can try. This one is also known for strengthening the whole body.
- Supported squat pose: This yoga pose can also improve your breathing and flexibility. It involves relaxing your pelvic floor and is a great pose for preparing for childbirth. However, do not try it if you’re experiencing some premature labor signs.
- Child’s pose: This is one of the best yoga poses for the pregnant, and it is also useful during labor.
- Belly breathing: Perhaps, this is one of the most important of all to practice when pregnant and preparing for labor and childbirth.
How To Do The Belly Breathing
You must sit straight on a pillow and in a cross-legged position. Put your hands on your lower belly. Then, close your eyes and start breathing deeply through your nose. In this position, you must also keep your jaw and face relaxed.
You should also focus on relaxing your pelvic floor muscles. Finally, exhale gently and slowly. Repeat the process.
How Yoga Helps For Labor Preparation
As mentioned above, there are many benefits to doing yoga during pregnancy. For one, it can help in addressing the physical challenges common during it. Those challenges include lower back pain and shifted center of gravity.
By performing prenatal yoga poses, you can reduce aches and pains, prepare you for giving birth and build muscle strength.
In addition, the practice can also help in easing labor and delivery. It is possible because of the poses that aim at relaxing the hip muscles. Yoga also use gravity to your advantage.
Without even saying, yoga for pregnant women can make you emotionally healthier and physically readier during pregnancy and for labor and childbirth. Your teacher can adjust moves and teach you easier prenatal yoga poses as needed. These movements can be made safer and more beneficial for you.
If you’re suffering from a difficult pregnancy, you can also improve comfort with constant yoga practice that includes gentle breathing and motions.
What Else To Know
Pregnant women doing yoga should not push themselves too hard. In most cases, the routine should not be more than 30 minutes. Remember that it is a means of relaxation and de-stressing.
You should not push or pressure yourself too much because it will be unhealthy and unsafe for pregnant women. For example, some practices require a sauna-like environment.
This type is not safe for a pregnant woman because it can lead to hyperthermia. Also, remember that any pose that needs you to lie flat on your back and abdominal stretching. They’re not for pregnant women.
In addition, expectant moms at risk of premature labor should not practice yoga. Finally, you must consult your doctor before starting prenatal yoga.
What To Avoid In Prenatal Yoga
Avoid compressing the nerves connecting to your uterus and blood vessels. Do not do deep forward bends. Remember that you should keep the flow by separating your legs like in a wide-legged forward bend to make a space at the top of your thighs.
Avoid deep twists that can reduce blood circulation. If you would do a twist, you should do it in an open position. Avoid one that is deeply across your knees.
Do not lie on your back for longer periods of time when you’re in your second trimester when the uterus weight can interfere with the nutrient and blood flow to the developing fetus. Lying on your back for longer periods of time, you might also suffer from heartburn, lower back pain and increased blood pressure.
Practicing yoga when pregnant can offer you with plenty of benefits. However, do not engage in any physical exercise without consulting your doctor. Get his go signal before doing prenatal yoga for you and your baby’s safety.
When everything is fine, you can go ahead, enroll in a prenatal yoga class near your area or online and reap the rewards of yoga for pregnant. Have a safe journey in pregnancy, mom!