Prenatal yoga offers women an effective and safe method to increase strength and flexibility during gestation, as well as prepare them for childbirth.
Prenatal yoga provides pregnant women with a unique combination of yoga poses, breathing techniques, and relaxation techniques designed to build physical and mental strength, improve flexibility, and alleviate pregnancy-related symptoms.
Strength
Yoga can be an excellent way to stay active during pregnancy and can also provide relief from many physical symptoms associated with gestation, such as fatigue and morning sickness.
Additionally, yoga may help alleviate mental stress caused by pregnancy. According to some studies, practicing exercise-based yoga combined with meditation and deep relaxation may reduce stress hormones in pregnant women while increasing their ability to cope with stressful situations.
At all times, when practicing yoga during pregnancy it is essential that you listen and respond accordingly. For instance, if any particular pose causes back discomfort then it would be prudent to stop and rest instead of continuing the pose.
Flexibility
Pregnancy causes many changes to your body, including an expanding uterus, increased blood volume and pressure on joints.
Yoga helps strengthen muscles and increase flexibility during your pregnancy to alleviate joint pressure, providing relief.
Beginners to yoga should begin slowly and gently; beginning with gentle poses can be particularly helpful. Beware of twists or backbends that go too deep into the abdominal region as well as forward bends that put pressure on it.
Prenatal yoga classes can provide an engaging way to stay active during your pregnancy while simultaneously helping prepare you for labor and delivery.
Before beginning any exercise regimen, always consult your physician first and beware of hot yoga classes as these could pose potential dangers during pregnancy.
Breathing
Yoga offers women a way to relax, strengthen and stretch their bodies while improving mental wellbeing. Breathing techniques play an essential role in prenatal yoga as they help manage shortness of breath during gestation or prepare you for labor.
Yoga class requires taking in air through your nose and exhaling through your mouth slowly – this technique, called Ujjayi pranayama, helps cultivate breathing awareness as well as calmness before delivery.
Pregnant women may find it safe to engage in yoga poses during pregnancy; however, it is wise to consult your physician first before beginning an exercise program.
One of the most empowering stretches in yoga, Bhujangasana involves lying back on your back and hugging your elbows into your sides while hugging inward towards your lower belly. Deb Flashenberg, director of Prenatal Yoga Center New York City advises not pressing your lower belly too heavily when doing this pose during your first trimester.
Relaxation
Prenatal yoga offers an effective way to manage tension and stress during your pregnancy while also helping prepare you for labor and delivery, according to Rachel Yellin, a childbirth educator.
One of the best ways to relax during prenatal yoga is through breathing exercises. Simply inhale deeply through your nose and exhale slowly to calm both mind and body.
Focus on the sensations of each pose and movement within your body to get an understanding of where you’re at in pregnancy and what changes are taking place within it. Doing this will provide insight into where and how far along you are.
Your instructor may encourage you to meditate or repeat a mantra during your practice, as breathing is central to prenatal yoga as well as other meditation practices that help alleviate stress relief.