Pregnancy Yoga – The Basics
I wish I would have that magic to make me healthy and fit all the time before, during and after pregnancy. I am sure you would have loved to take such magical thing too! Keeping fit during pregnancy is not that difficult if done in right amount with right passion for you and your baby’s health.
1. Pregnancy and Yoga – Whats the connection?
More and more women are getting aware about health and fitness during normal routine and especially during pregnancy. Being responsible for baby’s health, now a days women understand the importance of being fit. Yoga plays a key role for that goal. If you agree that being a couch potato is not a good idea during pregnancy, you should start exercising for at least 30 minutes a day. Of course the green signal from your care provider is a must before starting any routine.
Image Courtesy: Barry Silver
2. How Yoga during Pregnancy Helps?
- Pregnancy yoga has multilevel benefits, Starting from relaxation, staying fit to help with labor and improving Baby’s health, .
- According to research, pregnancy yoga/prenatal yoga is beneficial with,
- Improvement with relaxation,
- Better & Sound sleep patterns,
- Increasing strength and flexibility of muscles to prepare for labor and child birth,
- Reducing back pain, nausea, headache, anxiety,
- Reducing the risk of pre term labor and other pregnancy induced hyper tension,
- Keeping blood pressure under control, help increase stamina and breathing power,
- Over all mood enhancer through out the pregnancy period.
- Research has shown that moms who practice yoga or any other form of approved exercise are more likely to have healthy weight babies with higher than normal IQ. Research has shown that moms who practice yoga or any other form of approved exercise are more… Click To Tweet
3. What would be a Pregnancy Yoga Session be like?
Whether you enroll for the pregnancy yoga classes or doing prenatal yoga at Home, let’s make sure the session goes on smoothly for you and your baby. What you’ll do during the session;
- Breathing: Prenatal yoga breathing techniques may help you reduce or manage shortness of breath during pregnancy and work through contractions during labor. You start to focus on breathing in and out slowly and deeply through the nose. You can also practice different breathing techniques and making deep sounds.
- Stretching Muscles: Here you need to gently move different areas of your body, such as your neck and arms, back and legs, through their full range of motion. Don’t do anything in excess and always listen to your body when it needs rest especially during pregnancy Yoga.
- Postures & Movements: While standing, sitting or lying on the ground, you gently move your body into different positions aimed at developing your strength, flexibility and balance. Props — such as blankets, physio ball, cushions and belts — may be used to provide support and comfort. You continue to keep focus on your breathing here as well as maintaining balance of your body.
- Finally Cooling down and relax: At the end of each prenatal yoga class, do relax your muscles and restore your resting heart rate and breathing patterns. You may want to listen to your own breathing, understanding your sensations, thoughts and emotions. By playing a light instrumental music, you can have calming effect on your body and inside the belly of course.
Image Courtesy: Barry Silver
4.What are the Pregnancy Yoga Do’s and Don’ts?
- Consult your care provider if you have any medical complications or high risk pregnancy before starting prenatal yoga.
- Drink before you exercise.
- A light snack before the pregnancy yoga will help boost up your energy. You many need light snack after finishing also as you burned some calories while doing yoga.
- The environment and surroundings should be cool while doing yoga practice.
- Buy proper work out shoes, yoga mats and any required accessories as a pre condition for safe pregnancy yoga.
- Always start slow when you are new to the Yoga.
- Respect your body signs & be patient to pay attention to how your body feels and adapt accordingly.
- 30 minutes minimum would be required most days. Too less or too much may not help. Do everything moderately.
- If you are planning to enroll in a pregnancy class, choose it wisely so that you get familiar with the routine in advance. Take a demo class where possible.
- It is important to choose the right exercise for pregnancy. Yoga is certainly one of the best.
- If there are no Pregnancy Yoga practitioner near you, Consider buying some Pregnancy Yoga CDs & DVDs like here, so you can self practice it at home.
- Never exercise on your back after 4th month of the pregnancy as the weight shifting of the body may compress the blood vessels.
- Avoid risky moves, unbalanced postures, slopes, uneven surface to be safe during pregnancy yoga.
- Don’t practice yoga if any time during the session you feel short of breath, dizzy or lightheaded.
- Don’t exercise hard in hot and humid weather and when you have fever. Your body temperature should not exceed 101 F (38.3 C)
- Stop exercising if you experience vaginal bleeding, pain, nausea, blurred vision.
- Don’t exercise without consulting your doctor in case of high risk pregnancy, increased risk of pre term labor, carrying multiples, any other medical history affecting the safe pregnancy.
- Finally don’t over do it.
If you are within India, you can visit our PregnancyDost Center personally and get your customized plan for Pregnancy Yoga in Ahmedabad , India. Also if you are outside India, you can consult with PregnancyDost Counselors Online and get their customized Pregnancy Fitness Education session online through our e-consult program.
Yoga is like music. The rhythm of the body, the melody of the mind & the harmony of the soul; that creates the symphony of Life. -B.K.S. IyengarYoga is like music. The rhythm of the body, the melody of the mind & the harmony of the soul;… Click To Tweet