Future mothers often wonder: will they not harm yoga? Specialists in this regard note that if there are no contraindications, then the practice will not harm, but even vice versa will contribute to the preparation for childbirth and the speedy recovery after them.
Pregnancy is not a reason for refusing to go in for sports, including yoga. In addition, yoga during this period will help a woman to relieve tension and find peace of mind and peace.
After all, we all know how sensitive and emotional women are in carrying a child.
In addition, there are asanas in a simplified version, specially designed for women in position. It completely excludes “dangerous” exercises. The only thing, do not recommend doing yoga in the first trimester of pregnancy, especially if a woman has never done this before.
The Benefits of Yoga for Pregnant Women
The main virtues of yoga include the excellent physical and moral well-being of a woman during the period of gestation, as well as less painful and traumatic births.
Due to special exercises and the study of proper breathing techniques, women experience less pain during labor. In addition, in many women practicing yoga, births take place without complications in the form of ruptures. Thanks to special exercises, the ridge of the pregnant woman is strengthened, which contributes to the correct placement of the embryo inside the uterus.
As already mentioned, in practice, a special role is assigned to proper breathing, which helps improve blood supply. This helps to avoid oxygen starvation in the fetus.
Yoga also helps to cope with the manifestations of toxicosis in pregnant women, helps prevent constipation, protects a woman from varicose veins. Thanks to studies, the hormonal background of women remains stable, the immune system is strengthened, metabolism is accelerated.
Harm to yoga for pregnant women
A pregnant woman who has previously engaged in yoga, the performance of special asanas will only benefit both herself and her fetus. If a woman in position is a beginner yogi, she needs to be very careful.
First, it is better to consult with the attending physician about the possibility of practicing. Secondly, if there are no contraindications, it is necessary to train under the supervision of the trainer and perform asanas only in a simplified version.
In addition, during the course of pregnancy, in no case can you perform deep stretching. Otherwise, you can provoke a spontaneous abortion or other unpleasant things.
It is also necessary to consider the duration of pregnancy. In different trimesters it is forbidden to perform these or those asanas. So, for example, in the last trimester, it is necessary to exclude exercises, when performing pressure on the abdomen: strong inclinations, twisting, etc. In addition, the poses are lying on the back, jumping.
In the early stages, a practice should be particularly careful. And provided that the woman used to do yoga, and only after consulting a doctor. All the rest should refrain from training.
All asanas must be performed gently, without sharpness. With any discomfort, it is necessary to immediately stop the exercise. You should take a break between poses, in order to protect yourself from overexertion.
It is very important during this period to practice yoga regularly. Episodic and short-term loads are inexpedient, as they can cause stress, and this, in turn, can lead to more serious problems.
Practice is contraindicated in:
- severe pregnancy;
- the presence of bloody discharge;
- the threat of spontaneous abortion;
- late toxicosis;
- heart palpitations;
- increased uterine tone;
- placental presentation;
- an excess amount of amniotic fluid.
The most useful exercises for women in the position
- “Butterfly” – for stretching the pelvis, strengthening the uterus. This asana further facilitates childbirth;
- “Cat” – “cow” – for the normalization of the hormonal background, relaxation of the back and stretching of the dorsal muscles. Asana helps to less painfully endure contractions during childbirth, and also promotes early recovery in the postpartum period.