Yoga is a group of mental, spiritual, and physical disciplines or practices which initiated in ancient India. Yoga uses exercise, meditation, body positions (called postures), and breathing techniques. It helps in improving health and focuses on physical and mental well-being. It helps by improving the parasympathetic nervous activity (important for bodily purposes when at rest).
Yoga in pregnancy is a pronounced way to stay healthy and active for the mother and the baby. Yoga classes in pregnancy include breathing techniques with postures that are best fitted for pregnancy. Yoga has been adapted to help women stay undisturbed during pregnancy, ease labor pain, and lessen anxiety. Many breathing techniques used in yoga can help women to be prepared for giving birth. If a woman uses these breathing techniques at the time of labour, it will help to stay calm through contractions.
Practicing yoga operates the parasympathetic nervous system throughout the third trimester of pregnancy, relaxed sleep throughout the night, and reducing the levels of chemicals responsible for building up stress.
Benefits of Prenatal Yoga -
There are many benefits of prenatal yoga. It lessens the risk of preterm labor and leads to decreased nausea, decreased headaches, reduced stress, improved sleep, and decreased lower back pain. Moreover, it increases flexibility, strength, and endurance. Also, it leads to a decreased carpal tunnel syndrome (a condition that originates numbness and pain in the arm and hand) and lowers the possibility of intrauterine growth restriction (a state that slows the growth of the baby). One should consult an expert before taking up yoga and exercises so that if it a sensitive or complicated pregnancy, it can be dealt with accordingly.
Yoga Poses -
Let's know some of the yoga poses for:
1. Belly Weight -
On average, at the time of pregnancy, women gain about 30 pounds and a lot in the belly, pelvic region, and chest. To relieve the burden of this additional weight, these poses are advisable during yoga: wide seated forward fold, wide child’s pose, and cat-cow.
2. Back Discomfort -
At the time of pregnancy, back pain is very common. To relieve back tension, the helpful poses include standing forward fold, seated side bend, and ankle to knee pose.
3. Hip Pain and Tension -
At the time of pregnancy, the body delivers extra relaxin, which loosens and softens the pelvic area and hip as women move into the second and third trimesters. Some poses that might aid in relaxing this area include low runner’s lunge with a twist, yoga squat, and seated figure four.
4. Swollen Feet -
These yoga postures help to bring some relief to swollen feet, ankles, and legs and include toes pose and legs-up-the-wall pose.
5. Heartburn and Indigestion -
There are two poses that can help relieve heartburn and improve digestion: bound angle pose and triangle pose.
Take Away -
Yoga is a great way to exercise and to keep at bay the physical and psychological issues associated with pregnancy. One should start various poses on an expert’s consultation preferably.
You’re pregnant! Many congratulations! You might be feeling mixed emotions, happy, excited, scared and overwhelmed, all of these emotions at the same time. Isn’t it difficult to point out one single emotion you are feeling right now? The morning sickness is debilitating but the baby bumps will be delightful. Enthusiasm must be filling you up at once and at the very next minute another emotion might be clouding up. Credits of all these mood swings go to various hormonal changes happening during this phase.
There can be many minor health issues that you can face at this time like back pain, insomnia, constipation, low stamina, stress, mental instability, fatigue, swollen ankles, varicose veins, etc. It is a must for a pregnant woman to be physically active at this time. However, a good amount of rest is also equally important. So you can do something which can keep you physically active and relax your body and mind at the same time. Yoga! It is the name which comes first in mind while thinking about something like this. Yoga cannot only relieve your prenatal complaints but also will prepare your mind and body for the arrival of the child. It helps in adjusting the body to all the changes happening during pregnancy and makes the body flexible for the easy delivery of the baby.
Yoga is the safest exercise to be considered by a pregnant woman while you should only practice yoga under a yoga expert. For pregnant women, special classes are organized by certified yoga institutes. While doing yoga you must listen to your body and stop immediately if you feel any kind of discomfort or pain. Posture has to adjust as per your body need, changing bump size and moods.
The first question which comes in mind before starting yoga during pregnancy is that, is it safe to practice yoga? And the answer is-Yes! It is. Yoga is not only about turning, twisting and stretching your body. If done in the correct manner, yoga can prove to be highly beneficial for a pregnant woman. Practicing yoga during pregnancy makes breathing easy and relaxes the body. These things eventually help in fulfilling the demands of the body not only during pregnancy but in labor, delivery and motherhood. What your body needs the most during pregnancy? Relax body and mind. Yoga bursts out the stress relax the body and make you emotionally more stable. Even prenatal yoga can help in delivering the child through vaginal delivery instead of a cesarean section.
You should keep some points in mind while practicing Yoga during pregnancy:
1. Preferably go for the prenatal yoga classes, instead of your regular one. But if you want to continue with your regular classes you must make your yoga instructor aware about your pregnancy and the trimester.
2. After the second trimester, the center of gravity of your body shifts. So you must use some sort of support while doing any balancing posture.
3. Do not practice any asana which involves sudden and deep twists. If you want to twirl your body then involve shoulder and back not waist region. It will prevent any kind of pressure to be exerted on the bump and baby.
4. If you want to practice yoga during pregnancy and it is your very first time, do consult your doctor first. As the initial phase, i.e. trimester of pregnancy is very crucial due to high chances of miscarriage. The second trimester is the best time to begin practicing yoga.
Let’s see some of the safe yoga poses to be practiced during pregnancy and their benefits.
1. Cat stretch (Marjariasana):
It alleviates the stiffness of shoulders and neck by stretching them.
Maintains the flexibility of the spine and this is very important as during pregnancy back has to support much weight with the increasing fetus.
Blood circulation is improved and abdominal muscles are toned, nourishing the reproductive organs.
2. Konasana:
Maintains the flexibility of the spine and stretches the sides of the body.
Relieves constipation that is a very common problem in pregnancy.
3. Warrior pose (Veerbhadrasana):
It helps in improving the balance of the body.
Helps in increasing stamina and toning of the legs, arms and lower back.
4. Triangle pose (Trikonasana):
Mental and physical balance is maintained by practicing this asana. During pregnancy center of gravity shifts in pregnant women. Hence this pose proves to be really helpful.
Hips are stretched and opened that can be really beneficial for delivery.
Stress and back pain is reduced.
5. Butterfly pose (Badhakonasana):
Relieves pain in knees and thighs by stretching them.
Relieves fatigue and if practiced till the end of pregnancy, it aids easy delivery.
6. Corpse pose (Shavasana):
It is one of the most beneficial yoga poses to be practiced during pregnancy as it relaxes mind and body.
It helps in repairing of cells that leads to self-healing from any minor ailments. This prevents a pregnant woman from popping pills that can be harmful to them and her child.
Alleviates stress.
7. Yogic sleep (Yoga nidra):
Relieves anxiety, stress and tension.
It helps in regulating the blood pressure.
Every cell in the body is deeply relaxed
8. Bee breathe (Bhramari pranayama):
Blood pressure is regulated.
Helps in relieving headaches.
9. Alternate nostril breathing (Nadi shodhan pranayama):
This simple breathing technique helps in calming the mind and relaxing the body.
Body temperature is maintained by this yoga pose.
Helps in baby’s growth by increasing the supply of oxygen to the body.
10. Legs up the wall (Viparita karani):
Backache is relieved, one of the main concerns in pregnancy.
Blood supply to the pelvic region is enhanced.
Swollen ankles and varicose veins are also alleviated by this pose.
This was all about the yoga asanas and their benefits but before starting to practice them you must keep in mind some precaution points.
In late pregnancy, don’t do the poses that exert pressure on the abdomen or belly.
To prevent fatigue, lessen the time of holding the pose especially during the second and third trimester.
Avoid practicing yoga in the first trimester of pregnancy as it is the most crucial time. However, you can do simple breathing and relaxing poses.
Do not practice inversion poses.
Always listen to your body during pregnancy. Stop immediately as soon as you feel discomfort or fatigue while practicing yoga.
Yoga practice can help you relax your mind and body but do not take it as a substitute for medicine. However, it is well said, “You cannot always control what goes on outside, but you can definitely control what goes inside.” Stay healthy Stay happy.
Yoga is a group of mental, spiritual, and physical disciplines or practices which initiated in ancient India. Yoga uses exercise, meditation, body positions (called postures), and breathing techniques. It helps in improving health and focuses on physical and mental well-being. It helps by improving the parasympathetic nervous activity (important for bodily purposes when at rest).
Yoga in pregnancy is a pronounced way to stay healthy and active for the mother and the baby. Yoga classes in pregnancy include breathing techniques with postures that are best fitted for pregnancy. Yoga has been adapted to help women stay undisturbed during pregnancy, ease labor pain, and lessen anxiety. Many breathing techniques used in yoga can help women to be prepared for giving birth. If a woman uses these breathing techniques at the time of labor, it will help to stay calm through contractions.
Practicing yoga operates the parasympathetic nervous system throughout the third trimester of pregnancy, relaxed sleep throughout the night, and reducing the levels of chemicals responsible for building up stress.
Benefits of Prenatal Yoga -
There are many benefits of prenatal yoga. It lessens the risk of preterm labor and leads to decreased nausea, decreased headaches, reduced stress, improved sleep, and decreased lower back pain. Moreover, it increases flexibility, strength, and endurance. Also, it leads to a decreased carpal tunnel syndrome (a condition that originates numbness and pain in the arm and hand) and lowers the possibility of intrauterine growth restriction (a state that slows the growth of the baby). One should consult an expert before taking up yoga and exercises so that if it a sensitive or complicated pregnancy, it can be dealt with accordingly.
Yoga Poses -
Let's know some of the yoga poses for:
1. Belly Weight -
On average, at the time of pregnancy, women gain about 30 pounds and a lot in the belly, pelvic region, and chest. To relieve the burden of this additional weight, these poses are advisable during yoga: wide seated forward fold, wide child’s pose, and cat-cow.
2. Back Discomfort -
At the time of pregnancy, back pain is very common. To relieve back tension, the helpful poses include standing forward fold, seated side bend, and ankle to knee pose.
3. Hip Pain and Tension -
At the time of pregnancy, the body delivers extra relaxin, which loosens and softens the pelvic area and hip as women move into the second and third trimesters. Some poses that might aid in relaxing this area include low runner’s lunge with a twist, yoga squat, and seated figure four.
4. Swollen Feet -
These yoga postures help to bring some relief to swollen feet, ankles, and legs and include toes pose and legs-up-the-wall pose.
5. Heartburn and Indigestion -
There are two poses that can help relieve heartburn and improve digestion: bound angle pose and triangle pose.
Take Away -
Yoga is a great way to exercise and to keep at bay the physical and psychological issues associated with pregnancy. One should start various poses on an expert’s consultation preferably.
Advice for an expectant mother is plentiful to come around from family and friends. While it may be well intentional, it may not be the best advice possible. One of the things most people would advise is to avoid exercising as it may affect the health of the mother and the baby. This is in fact a very wrong advice as expectant mothers like everyone need exercise to stay fit and healthy. The only difference from normal people is that certain types of exercises may not be suitable for pregnant women and the nature of exercises may change from trimester to trimester.
Some of the best exercises during pregnancy
The word yoga is derived from the Sanskrit word ‘Yuji’ that means union. Yoga is an ancient Indian practice of meditation that brings about harmony between the body and mind through various poses and breathing exercises.
These poses and exercises help to alleviate stress and induce relaxation. Practising yoga regularly ensures physical as well as mental well-being.
How is Yoga Helpful during Pregnancy?
Many people believe that any sort of physical activity or repeated movement during pregnancy, especially in the trimester, can harm the baby. However, that is not entirely true. Yoga does not involve rigorous or strenuous physical activity; the poses are easy to imitate and hold on to, which is why you can practice yoga even during pregnancy.
• The poses or asanas open up the pelvic area and thereby help to reduce stress around the cervix area. This helps the future mothers to stay in shape, stay flexible and prepare for labour pain and delivery.
• Pranayama teaches people how to clear the mind, breathe deeply and relax slowly. This makes breathing easy during labour as well as childbirth.
• Yoga aids in faster recovery after pregnancy for women.
• Practising yoga regularly reduces symptoms of inflamed ankles, leg cramps, constipation and morning sickness.
Recommended Poses during Pregnancy-
The following poses help expecting mothers deal with issues of lower back pain and the shifted centre of gravity-
• Marjariasana (Cat Stretch) - This pose helps to reduce body stiffness by stretching the shoulders and neck. The pose helps to keep the body supple. As mothers slowly progress towards the more advanced stages of pregnancy, they have to carry greater weight. It helps in better blood circulation, which is essential for the nourishment of the reproductive organs.
• Konasana (Standing sideways with both arms) - Stretches as well as tones abdominal organs legs and arms. It also helps stretch the spine.
• Veerbhadrasana (Warrior Pose) - This pose not only improves body balance but also increases stamina. It also tones the legs, arms and lowers back.
• Trikonasana (Triangle Pose) - It maintains mental as well physical balance. This asana is recommended particularly for expecting mothers since their centre of gravity has shifted. It stretches the hips and lowers stress and back pain.
• Badhakonasana (Butterfly Pose) - Increases flexibility of the groin and hip area and stretches the knees, thighs and relieves pain. It also reduces fatigue and makes delivery a smooth process when the time comes.
• Shavasana (Corpse Pose) - It relaxes the body. This asana also aids in the process of cell repair, which is essential for pregnant women.
• Yoga Nidra/Yogic Sleep - It lowers anxiety and tension by regulating blood pressure. It also aids in deep cell relaxation of the body.
Overall, yoga is extremely beneficial for the body and mind wellness of the mother as it helps to reduce stress, which resultantly ensures a healthier baby. Certain yoga poses help in overall blood circulation, which again ensures that the foetus gets oxygen. However, you should always be extra careful when you are expecting a baby, so it is recommended that you practice these asanas under expert supervision.
Advice for an expectant mother is plentiful to come around from family and friends. While it may be well intentional, it may not be the best advice possible. One of the things most people would advise is to avoid exercising as it may affect the health of the mother and the baby. This is in fact a very wrong advice as expectant mothers like everyone need exercise to stay fit and healthy. The only difference from normal people is that certain types of exercises may not be suitable for pregnant women and the nature of exercises may change from trimester to trimester.
Some of the best exercises during pregnancy
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