When I was pregnant with both my children I practiced prenatal yoga, throughout my pregnancy. Yoga during my pregnancy created a balance between my emotional, mental and physical wellbeing. During my first and second trimester yoga provided a gentle workout that maintained my strength and flexibility . During my third trimester yoga it was ideal for relaxing the body , relieving any tension in the overworked muscles (particularly the pelvic area), creating a space to quieten my mind.
Here are some tips on the how you can integrate yoga into your pregnancy (if you are new to yoga, check with a doctor before integrating a new routine into your pregnancy)
What is prenatal yoga and what are the benefits?
Prenatal yoga is a type of yoga designed for pregnant women. Prenatal yoga is a low-impact fitness routine that can help improve your mood and sleep, increase your strength and flexibility, and decrease lower back pain and other common symptoms of pregnancy. Prenatal yoga also reduces stress and symptoms of depression and anxiety that can result for changes in hormones during pregnancy. The combination of intentional movement and structured breathing can help alleviate symptoms of depression. Breathing in slow, rhythmic breaths activates the nervous system and blocks cortisol, which, in high amounts, has been linked to depression.
Prenatal yoga also helps Improve blood flow. The stretching and movements in yoga help increase blood flow to your heart. Improved blood flow means more oxygen-rich blood is going to your baby. This keeps your baby on track for healthy development.
Betters your labor experience. Starting prenatal yoga in any trimester can help you better relax and stay positive once you go into labor. Meditation and breathing exercises have been shown to reduce pain and anxiety during labor. Being confident and building your mental coping abilities will also help you through your labor and delivery.
Yoga through the trimesters:
The further along you are in your pregnancy, the less intense your workouts should be.
The first trimester. You may feel fatigued and sick during this trimester. Try to avoid overworking yourself. Doing yoga poses slowly and carefully will prevent you from feeling worse. Yoga can alleviate pregnancy symptoms like nausea and backaches.
The second trimester. At this stage, you’ll want to avoid belly poses and sharp twists. If you've been practicing advanced poses like backbends and inversions — where your feet are above your head — you may want to modify them. Inversions can compress your lungs and cause severe discomfort.
The third trimester. You may feel tired more often and your balance may be off-centered. Yoga during this time should focus on restorative and hip-opening poses. Light stretching will help ease your aches and pains. Avoid lying on your back. Blocks and pillows can help you get into comfortable, safe positions.
Safety
There are certain types of yoga to avoid when pregnant. Hot yoga can be dangerous because extreme heat can cause neural tube defects. Twisting and bending should also be avoided. These movements can put you off balance and increase your risk of falling. Poses that put a lot of pressure on your abdomen can harm your baby as well.
Even if you exercised before pregnancy, you should still talk to your doctor before beginning any prenatal yoga routine. Watch for signs like sharp pain with certain movements, vaginal bleeding, or decreased fetal movement. If a movement or posture doesn't feel good, slowly bring yourself back to a comfortable position.
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