Pregnancy Exercise


Pregnancy Exercise

Yoga and pregnancy

Yoga can be of great help to the expectant mothers during the pregnancy, at childbirth time and in post-delivery stages. The simple yoga poses help to make the body more flexible, improve posture, and ease many pregnancy problems.  It prepares both your body and mind for new situations and changes that occur during and after pregnancy.
Yoga and breathing meditation techniques help you to stay fit, healthy and happy during pregnancy and prepare your body for labor. You can reduce anxiety and unwanted worries by practicing simple yoga and meditation techniques.

Yoga also helps you after pregnancy, it strengthens abdominal muscles and your pelvic floor and helps you to get back to your pre-pregnancy shape faster.

Benefits of pregnancy yoga:

  1. Yoga along with meditation prepares your mind and body for change and helps you to connect
  2. to the baby growing within you.
  3. Pregnancy yoga postures help to have more comfortable birthing and keep you relaxed at the time of delivery.
  4. It relieves edema and cramping which is quite common in last months of pregnancy.
  5. It helps to ease tension around the cervix and birth canal.
  6. Yoga and Pranayama (breathing exercises) help to reduce morning sickness, mood swings, and nausea.
  7. It also helps to decrease fatigue and tenderness, and also the swelling of breasts.
  8. It raises the energy level and helps in slowing the metabolism, thus restore calm and focus.
  9. Certain Yoga poses help in opening the pelvis that make delivery easier and quicker.
  10. Yoga also helps in reducing inflammation and swelling around joints.
  11. It strengthens and massages the abdomen and improves the digestive system.
  12. Yoga helps to restore the uterus, abdomen and the pelvic floor after childbirth.
  13. It also helps to relieve upper back tension and breast discomfort after pregnancy.
  14. It helps to regain the fit and shapely body after pregnancy.

General precautions:

Pregnancy yoga exercises can be start like any other exercises, but you need to take some precautions to ensure maximum benefits without any harm. It is always advisable to consult your doctor before starting any exercise. If you are not used to regular exercise, start slowly and practice yoga under experienced trainer. There are certain poses that help to ease natural childbirth and reduce many pregnancy problems but there are other poses also that should be avoided during pregnancy. Hence, it is advisable to get complete knowledge and guidance before trying any yoga pose. Some general precautions, the expectant mothers should take are:

  1. Always listen to your body. If you feel any discomfort, stop practicing that pose and consult your trainer. You may need to modify each pose to your body’s physical changes.
  2. Avoid any pose that compress your abdomen.
  3. Practice twisting poses carefully, twist more from the shoulders and back to avoid putting any pressure on your abdomen.
  4. You should avoid any pose that involve lying on your back after the first trimester as that can cut blood flow to the uterus.
  5. It is good to practice standing and balance poses near a wall as it reduce the risk of injury due to balance loss.
  6. Try to maintain as much length as possible between the breastbone and the pubic bone to make breathing easier.



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