Pregnancy is a beautiful stage in a woman’s life. There are many physical and emotional changes a new mother needs to handle during this process of 9 months. To cope up with these changes and to have a healthy pregnancy period, mothers must indulge in some kind of physical activity of course with a proper guidance!
Why yoga during pregnancy?
Yoga is an ideal exercise which helps achieve balance of both – body and mind.
With regular yoga practice during pregnancy a mother can:
1) Build strength to carry the extra growing weight of the baby.
2) Improve balance; the balance is definitely shifting as one progresses through pregnancy
3) Maximize the flow of oxygen with breathing exercises which can be a great pain management tool during pregnancy.
4) Learn hip / pelvic opening practices which help birth preparation
5) Focus on present moment; connect with the experience of being pregnant
6) Affirm and build a sense of confidence and power
YOGA during pregnancy can also help to:
1) Increase the strength, flexibility and endurance of muscles needed for childbirth
2) Decrease lower back pain, along with nausea, headaches, and shortness of breath
3) Tone the muscles without straining them
4) Combat fatigue
5) Control blood pressure
6) Prevent gestational diabetes, pregnancy induced hypertension and thyroid issues in pregnancy
7) Improve blood circulation
8) Improve sleep, a very common issue in pregnancy
9) Reduce stress and anxiety, which can be quite common in soon-to- be mothers
10) Balance the neuro-endocrine system
11) Stabilize emotions- feel good hormones
YOGA is more programmed for a normal delivery
1) It plays its role on its own during delivery as the mother has been practicing prenatal yoga
2) One goes by the instincts more wisely and calmly with the contractions
3) Yoga gives confidence to relax in harmony with downward pull of gravity so the labor can progress without resistance
4) Less prone to post natal depression
5) It aids quick healing and recovery after delivery.
DO’S and DONT’S of Yoga during Pregnancy
1) All practices and asanas with modifications
2) Lots of breathing practice
3) Meditations and relaxation
4) Strengthening Practices
5) Hip openers with modification to prepare for child birth
6) Baby visualization
7) Pelvic floor toner exercises
1) NO Yoga during first trimester: both the beginner and experienced yogis should only do a gentle practice or none at all, as the fetus is still implanting and the risk of miscarriage is the highest during first trimester
2) NO Kapalbhati and Bhasrika cleansing processes during pregnancy
3) NO Jumping
4) NO Hat Yoga
5) NO Deep back bends; prone poses with lying flat on the stomach, deep twisting poses, Kumbhaks (avoid any kind of breath retention or hyperventilation)
Thus, to conclude, practicing yoga during pregnancy can surely enhance the mother’s health, give her confidence, special connection with the baby and most times guides the mother towards a normal child birth.