The biggest challenge every woman faces after pregnancy is to keep themself in shape which can be achieved easily with the help of yoga. There are many other benefits of yoga for pregnant women as it helps to prepare them for labor and helps them maintain the health of the fetus.
During pregnancy, Woman’s body experiences various changes that can impact there health. Yoga helps maintain both Physical and Mental health.
Benefits of Yoga for Pregnant Women
Not only Yoga helps increase strength and flexibility but also it helps the labor process to be calmer, easier, and smoother.
Other Benefits:
- Improves Blood Circulation.
- Helps Improve Posture.
- Improves Sleep Quality.
- Reduces Stress and Anxiety, especially related to pregnancy and childbirth.
- Decrease Lower Back Pain, Shortness of Breath, Headaches, Pelvic Pain, and Nausea.
- Reduces The Risk of Pregnancy Complications, Such as preterm delivery and low birth weight.
- Controls Blood Pressure.
Apart from being beneficial for physical fitness, A Yoga Class can also help you meet and bond with fellow pregnant women and prepare for the stress of being a new parent. Following a yoga class can motivate you to continue to be active.
When & How To Start
The best time to start practicing yoga is in your second trimester, after 14 weeks. Some yoga teachers recommend that if your baby was conceived using IVF, it is better to wait until 20 weeks before starting classes. But you can practice relaxation and breathing exercises at any time.
During Pregnancy, you should avoid the following yoga poses:
- Inversion Practice (Upside-down), such as Head Stand, Hand Stand or Shoulder Stands.
- Postures or relaxation techniques that require you to lie on your back for longer than a few minutes, especially after your first trimester. Lying on your back can affect your blood circulation, which can cause dizziness, shortness of breath, and nausea.
- Postures that involve lying on your tummy (prone).
- Positions that stretch your tummy muscles too much, such as deep forward and backbends. You’re more likely to tear and strain muscles now because the pregnancy hormones that allow the uterus (womb) to expand also loosen other connective tissue.
- Breathing techniques involve holding your breath or vigorous breathing.
- Poses that require balance should be modified, or be done with the support of a prop, chair, or a wall. As your tummy grows, your center of gravity is affected.
- Twisting poses, especially in the second trimester and third trimester.
- Bikram or hot yoga classes, during which the room is heated to 40 degrees C or higher, as this could cause dangerous overheating.
- Jumping or rolling.
- Vigorous, aerobic, or intense types of yoga.
Listen to your body when you exercise, and stop if you feel any discomfort. Take things slowly, and adjust your session to match your mood and the size of your growing bump.
Avoid excessive exercise, and don’t overexert yourself. If you find it difficult to breathe or speak while exercising, this is a sign that the exercise is too heavy, so stop and rest immediately.
Considering that the condition of every pregnant woman is not the same. Consult with an obstetrician before deciding to join a yoga class. For women with a history of miscarriage or complications in pregnancy, the doctor may suggest other options.