Yoga In Pregnancy
Yoga in pregnancy can be a very beneficial practice, as it is vital for the development of the baby that the mother maintains a relaxed lifestyle. Frequent open and ventilated places helps oxygenate the baby through the umbilical cord, in addition to many benefits for the mother and the child.
Exercising, eating a healthy diet and being consistent with our prenatal medications are essential to achieve comprehensive well-being during pregnancy. In addition to this, the good mood that is carried during pregnancy will serve to defend the mother against diseases or other conditions to which she is exposed.
Why do yoga in pregnancy?
Yoga is a discipline that aims to balance and harmonize the body, mind and breath. Its benefits are multiple, but it is necessary to follow the instructions of the specialists and adapt it to our state.
For pregnant women, Yoga Hasha is recommended, which teaches the basic postures and is ideal for beginners. To complement the practice, it is necessary to include Pranayama, which are deep breathing exercises very similar to those indicated in prenatal courses.
A key element of this practice during the gestation period is the relaxation segment, as it allows us to become aware of the importance of the process and learn to handle each stage of it calmly. At the same time, we started a space to meditate and send positive messages to our system.
For many pregnant women, taking yoga classes helps them channel their emotions, reduce their worries and find solutions more quickly and fluidly. Yoga could also reduce the discomforts of the first trimester of pregnancy and help control pain that occurs in the third trimester due to the weight on the spine.
Yoga class
Yoga classes usually last about an hour. And, whether it is a day outdoors or in a closed but ventilated space, the experience is usually relaxing and rewarding. In addition, as for any other practice that involves minimal effort, it is advisable to wear comfortable, loose-fitting clothing and constant hydration.
The main benefits of the routine can be spelled out more or less like this:
- Stimulation of arms, legs and spine through the warm-up and stretching process. Allows you to increase strength and endurance. In addition, these exercises help pregnant women to stimulate intestinal transit, something very beneficial for those who suffer from constipation.
- Strengthen your spine and start preparing for a less painful delivery.
- Promotes circulation, muscle tone and flexibility. This is very convenient, since during the third trimester the feet tend to swell due to fluid retention.
- Stimulates rest and sleep.
- Control excess weight.
- It helps to counteract the hormonal volume that occurs during pregnancy, generating a climate of harmony and emotional stability in women.
- Improves episodes of anxiety.
Unsafe postures during pregnancy
Although yoga can greatly benefit pregnant women, in this discipline there are postures that are not recommended to be practiced during the gestation period. Among them we have:
- Those that suggest lying on your back after week 16. When changing position it is important to do it slowly taking into account your weight and the weight of the belly, especially in the third trimester.
- Stretches or difficult positions that involve force. If you cannot carry out any of the exercises, do not do any type of force where an accident, a fall or a tear may occur.
- Anyone who suggests leaning on the abdomen, as this can cause loss or bleeding during pregnancy.
- Head down. This type of exercise does not allow the blood to flow correctly which can cause dizziness, falls or other inconvenience of this nature.
Despite the contributions that we know the practice of yoga can generate in pregnancy, we should not overlook the opinion of our obstetrician. In any case, it is recommended to consult a specialist about what the indications are according to the condition of our pregnancy before starting.
