Yoga for pregnant women
Yoga for pregnant women
Today, the choice of courses to prepare expectant mothers for childbirth is huge, but many people prefer yoga. And not because it’s fashionable technique. Yoga for pregnant women allows you to kill two birds with one stone: to prepare for childbirth physically and psychologically. Women who practice yoga during pregnancy, safely and avoid perineal tears and postpartum depression.
With the baby due any useful inverted postures – it will help to accommodate the fetus.
Many doctors recognize that expectant mothers who practice yoga, have good physical health and radiate optimism. Their bodies are flexible and prepared to during labor they could take any comfortable posture. With the help of yoga exercises (called asanas) you can get rid of various types of pain associated with pregnancy and reduce the pain caused by childbirth directly.
What yoga gives expectant mothers? In a nutshell, yoga – it is not only a set of stretching exercises, but also methods of body purification, relaxation and proper breathing. The meaning of all yogic exercises does not, as stated in national myths, to be tied in three knots or a month without food. Yoga teaches us to find comfort in any unusual or uncomfortable situation – physical and psychological. And, of course, strengthens the body and spirit.
When to start
The comment of the expert
In India quite a lot of women do yoga, waiting. Some start only then, when they find out that she is pregnant – they attend special classes, which receive significantly lower loads than those that are already practicing for a long time. But many women in India who do not attend special classes, they themselves perform daily home small group exercises, learned in the family. Their mothers, grandmothers, great-grandmothers did these exercises while pregnant. Future young mothers in India there is no doubt in the necessity and expediency of such classes, as the Indian women’s special physical and mental preparation for childbirth is a centuries-old tradition.
The yoga instructors claim that to start classes at any period of pregnancy, citing the example of women who came to them in the group for 2-3 weeks before the due date and managed to learn something. However, having started to practice yoga in an interesting position, it is always necessary to consider two issues: your time and your level of physical fitness. If you practiced yoga before, it makes sense to go into a special «pregnant» group. The instructor which, incidentally, must have a certificate that is prepared to work with future moms.
It is clear that the training program developed for pregnant women with regard to their interesting situation. Yoga exercise strengthens the whole body, gently work with the spine and joints, which have a heightened stress during pregnancy. Static postures improve circulation in the pelvic area, strengthens the spine and the muscles directly involved in the birth act. All asanas should be performed slowly and smoothly, without any attempts to aerobics.
With the baby due any useful inverted postures – it will help to accommodate the fetus. Stretching exercises will make the tissue more elastic, and it enables the woman to avoid at the time of birth perineal trauma.
Especially needed for pregnant breathing exercises: it is recommended to perform several times a day. They additionally supply oxygen to the mother and the child, and the most important yogic breathing practices will be useful during labour – they will ease the pain, will help to avoid weak labor activity, as well as hypoxia in the child. Those who practiced yoga during pregnancy, argue that the technique of cleansing the body will help to reduce the sickness or to get rid of it altogether.
And, perhaps most importantly – yoga will help the expectant mother to cope with the mood swings and make her more confident. Because for any yoga practice the main objective – find the balance between body and mind.
What is bad?
If you pre-pregnancy not doing yoga, not jump off the bat: the load should be increased very gradually. But if doing some asana, you feel severe discomfort or pain, stop right there. Properly performed exercises will never cause pain, nausea, or dizziness.
Pregnant contraindicated any asanas associated with the position «prone» or for which you need to strain the abdominal wall. If you perform balance exercises, standing for the safety net to rely on a chair or wall.
Finally, some pathologies of pregnancy any physical activity are prohibited. Therefore, if your pregnancy runs with deviations, about yoga is best to consult a doctor.
Types of yoga
That yoga – fashion trend evidenced by the huge number of training centers, and even the special journals devoted to this thrilling subject. Meanwhile the eyes of newcomers flee from the names of schools: Kundalini yoga, Hatha yoga, Ashtanga yoga etc.
The division into types of yoga represents what type of practice the emphasis in this school.
Hatha yoga — the emphasis on working with the body. In the ranking of yogic disciplines is considered the most suitable for beginners. The concept of Hatha yoga many revitalizing and rejuvenating techniques.
Kriya Yoga – the emphasis on purification, it may be yogic cleansing of the physical body, and the purification of the mind with mantras and meditation.
Kundalini yoga – the practice of awakening the inner energy Kundalini underlying the birth and development of both man and the world.
But there are modern schools of yoga. They can be compared with the author’s methodology, but with one item – their authors have achieved considerable peaks in all other types of yoga and just managed to find and present your style.
Ashtanga yoga – a very dynamic style associated with active breathing. It is doing Ashtanga, Madonna and Tom cruise. However, pregnant and just not recommended for beginners to practice this style – it requires good physical preparation.
Sivananda yoga . combines static and dynamic asanas. The school is not as well known in the West but in India it is highly authoritative.
Yoga Iyengar – on the contrary, static practice that can engage the most unprepared person. Much attention is paid to careful «offset» asanas.
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