Pre Natal Pregnancy Yoga
Starting regular yoga practice during the time of pregnancy can help a woman to reduce anxiety about labour and all the accompanying issues that come with bringing a new life onto this planet! Regular yoga during pregnancy can also help to strengthen a woman’s body in the pre natal phase, release tension in the muscles, create a good range of motion and help to still the mind and focus one’s thoughts.
If you have never done yoga in your life before it is not a good idea to start a full-fledged practice regimen during the time of pregnancy. A good pre natal yoga instructor will help a pregnant woman get into a comfortable pre natal yoga routine that is gentle and still very effective and can not only help a pregnant woman breeze through her pregnancy but also prepare her mentally and physically for the upcoming labour.
A crucial study that was conducted by the Vivekananda Yoga Research Foundation in India indicates that daily yoga and meditation practice during the period of pregnancy can improve birth weight of the infant and reduce the instances of prematurity and overall medical complications for newborns. “A consistent yoga practice can produce a healthier maternal environment for pregnancy and a significantly gentler and more harmonious birthing experience for both mother and child,” said Dr. Sejal Shah, one of the researchers who conducted the study.
Benefits of Yoga During Pregnancy
Easy gentle yoga stimulates the reproductive organs and ensures a relatively easy childbirth and helps to ensure optimum blood supply and nutrient delivery to the developing foetus. Yoga practice will also enhance correct posture, improve blood circulation and tone the muscles of the spine, abdomen and pelvis (helping especially to support the added weight of the uterus). Regular pre natal yoga practise can also prevent common ailments during this period such as backaches, leg cramps, breathlessness and edema in the feet. These are all positive effects for a woman whose body is hard at work during pregnancy.
Things to Consider
There are a few things to consider when starting off or continuing with yoga during pregnancy. Most important is to pay attention to how you are feeling. Practise must also be regular and at least 3 times a week. Regular Yoga practice with your yoga trainer will help you understand your body so you will know when things are a little off and when certain asanas do not feel right for you. It is commonly agreed that in the first trimester all twists must be avoided. Many pre natal yoga teachers will not let a student do inversions such as headstands and handstands especially if the student has never done them before. It is important for a woman doing yoga during pregnancy to pay attention to her body and follow her instincts. Also have a word with your doctor and also talk to other pregnant woman if possible. Online forums like babycenter.in can be a useful resource for pregnant women to interact with others and read up on more information. Also do remember to have fun, enjoy the breath and enjoy the experience of your changing body. Yoga can help you embrace the changes that come with pregnancy with a sense of ease and a spirit of adventure. The below routine of yoga poses can be used as a reference by only those women who have done yoga before. Newbies must always hire a pre natal yoga instructor or practice this routine under the personal supervision of an experienced yoga practitioner. This routine can be performed during any phase of pregnancy and is designed to comfort your mind and also to release tension in the hips and hamstring muscles. You can do this as often as it makes you feel comfortable. Ideal timings though would be first thing in the morning and last thing at night.
Stand tall with your feet shoulder width apart. Turn your toes outwards to the sides and your heels inside. Now sink your hips downwards towards the ground as much as possible. If your heels do not reach the ground then you can put a folded blanket underneath your buttocks for extra support. Place your hands in front of you for support.
Wide Leg Straddle (Upright Position)
Sit on a floor or a mat and open your legs out to the sides of your body. Open them up only as much as you can do without a feeling of tension. Press your fingertips into the floor behind your hips and push your chest upwards. Flex your feet and stay in this position for three deep long breaths.
Wide Leg Straddle (Lowered Torso)
If you feel that your body easily slides into the above pose, then you can spread your hands in front of you at the same time keeping your back straight. Go forward only as far as you can while feeling only the slightest bit of tension and where you can take easy breaths. Maintain this position for ten long and deep breaths.
Lie on your back and pull your knees into your chest. Grip the outsides of your feet with your hands so that the bottom of your feet point straight up towards the ceiling. Gently pull your knees down toward the ground outside of your torso by using the strength of your arms. If it feels comfortable then start rocking gently from side to side in order to open up your back and hips even more. Stay in this pose for ten long and deep breaths.
Do remember that at Wellintra Fitness, we have the best team of yoga instructors for pre or post natal yoga care. Give us a call on 98206 07875 and our yoga instructor will be at your doorstep at your convenience to ensure that your pre and post pregnancy blues are taken care of in the healthiest possible manner.