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Yoga for pregnant women. video training
During pregnancy, physical activity is necessary, because it helps to strengthen the body, facilitate childbirth, and increase endurance. At the same time, among all the available options, women often choose yoga, because it helps prepare for childbirth, not only physically, but also psychologically.
Yoga and pregnancy: why it is beneficial
A set of exercises for pregnant women is developed taking into account the interesting position of a woman, and yoga in this case is no exception. All physical activities will be aimed at reducing pain during childbirth, helping the expectant mother gain strength for this process, improving her health and well-being.
In order for the classes to be useful, it is important to choose an experienced trainer who practices precisely on the choice of asanas for pregnant women and knows what loads are optimal for each trimester.
Yoga helps not only to strengthen the body, but also to improve the condition of the spine, which has an increased load during pregnancy. As you strengthen your muscles and joints, you will notice that your back and lower back become much less sore. In addition, thanks to correctly selected asanas and, in particular, inverted postures and flexibility exercises, you can achieve the correct position of the fetus, as well as strengthen the muscles and make them more elastic. Due to this, women who practiced yoga during pregnancy very rarely experience perineal injuries during childbirth.
Do not forget that yoga is breathing training. Firstly, thanks to it, the saturation of the body of the child and mother with oxygen improves. Secondly, by exercising, you will learn how to breathe correctly, and this will help significantly reduce pain during labor and make contractions softer and easier.
Yoga against depression and fear
Unlike running, swimming, aerobics, yoga not only strengthens the body, but also improves mood, makes the psyche more stable. During classes, you often have to meditate, learn to listen to your own body, look for a balance between the physical and the spiritual, and focus. Thanks to this, yoga helps to get rid of prenatal depression, improve mood, gain self-confidence, and get used to calmly reacting to different events.
Yoga distracts from gloomy thoughts, helps to find harmony and to hear the signals of the body. During pregnancy, this is simply necessary, because due to changes in hormonal levels and deterioration in well-being, a woman often becomes irritable. By the way, often regular exercise even helps to get rid of toxicosis, which also has a beneficial effect on the psyche.
At what stage of pregnancy is it better to do yoga
The earlier the expectant mother starts doing yoga, the better. Exercise for pregnant women in the 1st trimester helps you quickly and easily achieve the desired results and mitigate the deterioration in well-being. It will be especially easy for those who started classes while preparing for pregnancy.
The less time is left before childbirth, the softer the training program should be. An experienced specialist will help you develop a special complex, taking into account your training and timing. Exercises for pregnant women in the 3rd trimester will be shorter and easier than in the first. Moreover, even if you start practicing only during this period, you will still have time to achieve results and facilitate the process of childbirth. Experts recommend practicing yoga until the last week of pregnancy, unless there are complications or health problems that might prevent it. At the end of the 3rd trimester, static postures and breathing practice will prevail, and this will help mentally and physically prepare for childbirth.
Yoga: Exercise for Pregnant Women
For every pregnant woman, it is recommended to develop a specific set of exercises that will help achieve the desired results in a short time. However, there are asanas that are appropriate in most cases.
First of all, you need to get used to sitting with your legs crossed and your back straight. In this case, it is important to choose not a sofa or an easy chair, but a hard surface. Sit like this not only during class, but also when watching TV, reading, doing handicrafts. This will avoid fetal hypoxia and problems with the hip joints, and reduce the risk of premature birth.
Exercises for stretching the legs are very useful for pregnant women, including lunges, slow squats with legs apart shoulder-width apart, etc. Thanks to them, contractions are facilitated, the genitourinary system improves, and the process of fetal passage through the birth canal is accelerated.
Inverted poses, i.e. Asanas from a prone position with raised legs are very useful for preventing leg pain, swelling, numbness of the limbs. They improve blood circulation in the thighs and ankles, help fight varicose veins, normalize the liver and pancreas, and provide a gentle “massage” of internal organs. The headstand has a similar effect, but this exercise can only be performed after consulting a specialist.
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