5 Yoga Tips for Pregnant Woman
It is paramount to exercise during pregnancy for both the mother’s and baby’s salubrity. However, if you are not someone who would relish to sweat it out with your baby-bump, endeavor your hands at yoga. Yoga is gentle and avails to relax both the mind and body. It coalesces asanas, pranayam and relaxation techniques to achieve this balance. When practised conventionally, yoga avails ameliorate your physical, phrenic and emotional salubrity. It ameliorates your blood circulation, muscle tone and flexibility. And it perpetuates to have benefits after pregnancy additionally. Postnatal yoga, which can be commenced about six weeks after the birth, fortifies the abdominal and pelvic floor muscles, availing you get back to your pre-gravidity shape more expeditious.
For the first trimester, standing Yoga Poses are advised as this will avail reinforce the legs, enhance circulation, engender energy, and may reduce leg cramps.
During the second and third trimester, you may reduce your time spent for practicing the Asanas to obviate fatigue and overwork. Instead focus more on breathing and cogitation.
It is additionally not advised to practice from the tenth through the fourteenth week of pregnancy since these are crucial times. Do not overstretch the abdomen; the accentuation of your convoluting poses should be on the shoulders and the upper back and not on the abdomen. Eschew doing inversion.
1. Avoid Overstretching.
Once you become enceinte, your body engenders a hormone called “relaxin,” which, just like the designation implicatively insinuates, avails to relax your ligaments, sanctioning for baby to be birthed through your pelvis. This doesn’t just affect the ligaments around your pelvis, but your entire body. So limit your range of kineticism, moving through a range that feels good for you and never painful.
2. Stay Hydrated.
Be sure to imbibe plenty of water, keeping a bottle contiguous to you during all workouts. Hydration is especially paramount during gravidity, as dehydration, especially later on, could cause preterm labor or mendacious early labor.
3. Evade Exorbitant Convoluting Poses.
If you’re conditioned and have been doing yoga twists prior to getting enceinte, you may be able to perpetuate during your first trimester, but only if they feel good for your body. If you’re not conditioned for twist poses, now is not the time to commence, so modify and optate other gravidity-safe poses.
4. Focus on Vigor.
Move through a controlled range of kineticism in which you can feel your muscles activating and working to hold you in those poses, not just stretching. This is very consequential and will avail you reap the astonishing benefits of building vigor. Start contemplating yoga poses that avail you feel vigorous, and eschew falling into stretches unless they are categorically for relaxation.
5. Approach Inversions Punctiliously.
If you haven’t been doing inversions prior to pregnancy, it’s best to eschew them. However, if you’re an avid yogi who has done inversions aforetime and they are comfortable for your body, then, by all betokens, carry on as long as they feel good for you. As your pregnancy progresses, you may find yourself needing to minimize your time spent in inversions. If your medico has authoritatively mandated you to evade inversions, then do so.