Practicing Yoga While Pregnant
There are some good benefits to doing yoga while you are pregnant, and prenatal yoga classes are becoming more and more popular. Not only will taking a prenatal class help you from a health point of view, but it can also be a great place to meet mothers who are going through the same journey as you are.
The benefits of prenatal yoga
Prenatal yoga is a great way to stay in shape during your pregnancy as it can help you to maintain limber body, tones your muscles, improves your balance and circulation – all without placing any additional impact stress on your joints.
There are other benefits to yoga. It teaches you to breathe deeply and relax, which is definitely something which you will want to be doing when you are in labor. Regular yoga will teach help you fight the urge to tighten up when you feel pain, and show you how to relax instead.
Yoga During Your First trimester
When starting with Yoga you should be sure to try and find an instructor who has experience in Prenatal yoga if possible, and let them know right away that you are pregnant.
Remember, when following any exercise program you should always ensure that you are taking in fluids and yoga is no different.
When practicing Yoga be sure to focus on the rhythm of your breathing – and if you feel any pain while performing yoga, let the instructor know right away.
Yoga During Your Second trimester
As your pregnancy progresses your joints begin to loosen up now, and your sense of balance may begin to be a little off so it is important that you take care when doing yoga or other exercise. Don’t hold poses for a long time, and when you sink into yoga positions be sure that do so carefully.
Remember to avoid positions which require you to lie flat on your back now, as this may prevent blood flowing properly to your uterus.
Yoga During Your Third trimester
It can be quite difficult to do anything in your third trimester, as you will be fairly large and your movements will more than likely be restricted. If you do find it difficult to move or to keep your balance then you should definitely use the wall or a chair to help keep your balance.
Remember to ensure that you don’t hold your poses for a long period of time – keep your movements up and make sure that you are keeping your fluid levels up.
Safe Yoga Poses During Pregnancy
- Butterfly stretch
- Cobra (in the first trimester, if you feel comfortable doing this face-down pose)
- Seated forward bend
- Side angle pose
- Standing forward bend
- Triangle pose
Unsafe Yoga Poses During Pregnancy
- Balancing poses on one leg – unless supported by chair or wall
- Upward bow