Pre-natal Yoga and Pregnancy

Pregnancy is the period in which a woman experiences a psychological & physiological change in the body. Every woman will experience this. Some will face some emotional distress during this period. It’s very important to make sure that the mother is relaxed and happy, only then the growing fetus inside the womb will be happy. The future depends on what we do today!!!

As we all know physiological and psychological changes will be there for every pregnant woman during each trimester. Yoga intervention during pregnancy is more beneficial than another physical exercise. Yoga gives both physical and mental relaxation for the mother and growing child.

Yoga can safely be done for pregnant ladies who are at high risk and prenatal issues like preeclampsia, gestational diabetes, thyroid problems, depression, lumbopelvic pain, etc and thereby providing a healthy pregnancy.

YOGA CHANGES THE JOURNEY OF MOTHER AND CHILD EMOTIONALLY AND PHYSICALLY!! THE RHYTHM OF LOVE, PEACE & TRUTH WITHIN YOU…….

What are the benefits of prenatal yoga?
Prenatal yoga is an exercise that encourages stretching, mental centering, and focused breathing.

Prenatal yoga can:
• Improve sleep
• Reduce stress and anxiety
• Increase the strength, flexibility of muscles needed for childbirth
• Decrease lower back pain, nausea, headaches, and shortness of breath
• Relaxes physically and mentally
• Enhances mental stability for the baby
• Improves the lung capacity of both mother & baby
• Improve blood circulation

Prenatal yoga should be handled carefully and be practiced only under the guidance of an expert. The yogic techniques need to be practiced according to the trimester.
• First trimester (First three months)
• Second trimester (Mid three months)
• Third trimester (Last three months)

Yoga at First trimester
The first trimester is mentioned as the first three months of pregnancy. It is considered a very crucial period. So, doctors recommend avoiding sudden jerky movements and heavy exercises. It is very important to take a rest during this period and relax mentally and physically. Let’s see some basic yogic techniques during the first trimester.
• Sukshma Vayama (Loosening Exercise)
• Pranayama (Breathing exercise)
• Relaxation techniques like DRT, QRT, IRT

Yoga at second trimester
The second trimester is defined as the mid-month ie 4th, 5th & 6th month of maternity. This period is considered the relaxation period for all pregnant women. In the first trimester, they will be facing morning sickness, mood fluctuations, etc. This period is for relaxation for all pregnant moms. Now they feel there is someone living inside them. Now it’s time for some mild yogic techniques. Let’s see some
• Mild side ward stretching without any pressure to the abdomen and back.
• Pranayama
• Some basic asanas

Yoga at third trimester
It’s the last three months of maternity i.e the 7th, 8th & 9th month. During this period the body is preparing for the labour and due to uterus expansion, there will be muscle pain in the thighs and back. Let’s see some yogic techniques.
• Pranayama
• Relaxation techniques
• Yoga Nidra
• Asanas including mild stretching

Precautions while doing Yogic Asanas

Remember to take medical consultation before starting yoga. Try only those asanas prescribed by the practitioner. Remember these points below and avoid the following while doing yoga during pregnancy.

• Avoid strenuous exercises & stretching
• Avoid a long time lying down in the supine position because it will cause a lack of oxygen supply and will result in shortness of breath.
• Avoid sudden jerky movements and asanas
• Avoid some breathing techniques like Kabalabhati and breathing retention or holding the breath.
• Avoid all advanced asanas like head standing, shoulder standing, inverted postures
• Do all the asanas under the guidance of doctors or any health experts.
• Twisting asanas also should be avoided

References
www. Nualawoulfe. ie
www.mayoclinic.org
Images from parenting firstcry.com