Pregnancy…. It comes with its share of mixed feelings , elation , enthusiasm , positive anticipation as also fear , irritation and a host of other emotions you can’t label as positive. In these current COVID times we are all reeling under the stress and psychological trauma of this disease and its associated impact.
I always reiterate the need for eating healthy and exercise. And what better than yoga?
When is the best time during pregnancy to start yoga?
You can start at any time as early as you like after talking to your doctor. Some girls may start in the second trimester though once the morning sickness of the first trimester has passed.
Health benefits of Prenatal Yoga:
- Your body remains flexible and supple. This always helps in labour and normal delivery.
- Yoga and Pranayam also help in deep breathing and relieve you of stresses. It is one of the oldest forms of relaxation.
- Yoga also helps in relieving some common problems of pregnancy like leg cramps, backache, constipation, leg oedema, nausea and gastritis.
- Yogasanas help you recover faster post-delivery
Health benefits of Prenatal Yoga:
- Your body remains flexible and supple. This always helps in labour and normal delivery.
- Yoga and Pranayam also help in deep breathing and relieve you of stresses. It is one of the oldest forms of relaxation.
- Yoga also helps in relieving some common problems of pregnancy like leg cramps, backache, constipation, leg edema , nausea and gastritis.
- Yogasanas help you recover faster post-delivery.
What yogasanas are allowed and beneficial during pregnancy ?
- Cat stretch or Marjariasana
- Konasana
- Warrior pose or Veerbhadrasana
- Triangle pose or Trikonasana
- Butterfly pose or Badhakonasana
- Shavasana
- Yoga Nidra or Yogic sleep
Pranayamas or breathing exercises
- Meditation
- These are huge stressbusters
Yogasanas not allowed in pregnancy:
- Boat Pose
- Cobra Pose
- Superman Pose
- Plough Pose
- Sitting half spinal twist pose
Always remember
- To begin with a warm-up and end with cool down
- Set realistic goals for yourself after talking to your obstetrician.
- To avoid asanas with inversion poses
- To avoid asanas that need you to lie on your back and hold it for long as the pregnant uterus puts pressure on the large blood vessels of the body and causes less blood supply to the brain leading to dizziness.
- Do standing poses as they strengthen the legs and increase their tone, improving circulation and even leg cramps
- Reduce time holding asanas in the third trimester and do more of pranayam and meditation .
- Stay cool and hydrated
- Wear well stretching yoga maternity gear.
- Always enrol with an instructor who is well versed with prenatal yoga only after you get the go ahead from your doctor . Sometimes, exercises are completely prohibited like in cases of threatened miscarriage, bleeding in pregnancy, placenta previa, preterm labour etc.
- Listen to your body and do your yogic practice and exercises only till the point where you are not fatigued.
- Also let your instructor and doctor know about any associated medical condition during your past or current pregnancy .
- Moreover if you experience any pain or these red flag signals I’ve mentioned just stop immediately and consult your doctor.
- Let your yoga practice in pregnancy be fun , slow and relaxing rather than an intense workout.
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