How to get relief physically and mentally on yoga and pregnancy
Every woman wants to have a healthy baby. Yogic exercises, when done with care, can make a woman’s body stronger and more flexible. To make your joints more unstable, adding to the overall balance and circulation improves the tone of your muscles.
Yoga helps you breathe and relax, which can help you adjust to the physical needs of labor, birth and motherhood. Learning how to do ujayi breathing primes you for labor and childbirth by training you to stay calm when you need it most. If you are afraid during labor, the body produces adrenalin and shuts down the production of oxytocin, a hormone that makes labor progress. Yoga practice will help you fight the urge to tighten up when you feel the pain, and show you how to breathe instead.
The practice of meditation is extremely beneficial for you and your baby. It has been proven to slow down your heart rate, relax and focus your mind – all great for the baby.
As a general rule, avoid back bending poses, as well as extreme forward bending. Place your legs apart for seated paschimottanasana (forward bend.)
If you never practiced inverted poses before, now is not the time to start. However, if you have a practice of inversions, you may carefully continue for the first two trimesters. Don’t hold the poses for too long.
You may want to skip any movements that require you to lie flat on your back for longer than a few minutes, especially after 20 weeks of pregnancy. Lying on your back can put pressure on your inferior vena cava, the vein that returns blood from the legs to the heart, and can cause dizziness, shortness of breath, and nausea. But many women are comfortable lying in this position well into their pregnancies, so watch your body and your instincts.
1. First trimester
you don’t have many restrictions this early in your pregnancy. If you are a regular yoga practitioner, admit that your routine will need to change as time goes on. Listen to your body. And you must get rid of the great problem of first time pregnancy. In the purpose, you’re first and foremost theme to maintain regular exercise for sustaining body as a great purpose. Relaxation is one of the most important things for mixing first trimester. If you don’t get proper relaxation on this time, your body will be fall into face a great trouble.
2. Second Trimester
doesn’t try to hold poses for a long time, and remember to sink into yoga positions slowly and carefully to avoid injury, because of your loosening joints. Your expanding belly will affect your sense of balance.
3. Third trimester
Start a backyard. Beginning a backyard requirements a large amount of difficult bodily work. Weeding, digging, and standing on your legs working the dirt is necessary for a great backyard. Horticulture can be a superb way to maintain match and physical exercise your physique.
you’re probably feeling less graceful now that your belly is bigger, so perform standing poses with your heel to the wall to avoid losing your balance and risking injury to you or your baby. Blocks and straps such as props help you move to different positions with greater durability.
Anastasia Dorohova is a certified and registered yoga teacher, and an overall health consultant. She works with clients, improving their nutrition habits and well-being. Anastasia explains group, private and business yoga courses in New York.
