Yoga for Pregnant Women

In [Yoga For Pregnant Women] The most important thing for pregnant mothers Should Insist On!

Moderate exercise is absolutely necessary for pregnant women. It not only helps pregnant mothers increase their physical strength, but also helps control their weight during pregnancy.

In particular, yoga for pregnant women with gentle movements has many benefits, helping pregnant mothers stay healthy, and can effectively relax and physical relief discomfort during pregnancy.

Pregnant women’s yoga practice can calm the body and mind. The physical comfort and happy mood of the pregnant mother will directly affect the baby, so it can establish a closer connection with the baby.

Come with me to learn more about yoga pregnancy!

What is Yoga for Pregnant Women?

Prenatal yoga exercises are designed to address the special physiological problems, psychological conditions and fetal health care of pregnant women, including meditation, breathing methods and asanas.

Through Pregnancy yoga exercises, we can help relieve the discomfort of pregnant mothers during pregnancy and provide physical and mental care.

The difference between Yoga for Pregnant Women and general yoga

Pregnancy yoga

It is specially designed for the special group of pregnant women. Due to physiological structure and safety considerations, the posture movements will be fine- tuned or changed, which is relatively gentle.

Pregnant women’s yoga practice uses relatively more assistive devices, such as blankets, yoga bricks, yoga pillows, yoga chairs or cushions, etc., to help pregnant mothers relax and complete the movements safely.

The movements are designed to address the problems encountered by pregnant women women and can relieve many physical discomforts of pregnant mothers, such as edema, back pain, and increase muscle endurance in preparation for childbirth.

General yoga

Suitable for the general public, there are many types of yoga, such as: yin yoga, hot yoga , flow yoga, Hatha yoga…etc.

Because now in order to solve the problems of different ethnic groups, various types have been extended, such as pregnant women’s yoga, health Yoga or parent-child yoga, etc.

Benefits of Yoga for Pregnant Women

Benefits for pregnant women

Improve Sleep Quality

The practice of Yoga for Pregnant Women can stretch all parts of the body and learn to relax at the same time, so that pregnant mothers can release their stress and promote good sleep quality.

Stay In Good Shape

Pregnant mothers who love beauty can regularly practice pregnancy yoga to prevent excessive obesity, effectively control their weight during pregnancy, and maintain their body shape during pregnancy.

The concept of correct posture allows pregnant mothers to maintain a graceful posture.

Improve Physical Endurance

With continuous practice , the physical strength of pregnant mothers will be gradually enhanced and the strength and endurance required during pregnancy and labor will be established.

Yoga for Pregnant Women will strengthen the pelvic floor muscles and lower body muscles, improve muscle strength, muscular endurance, pelvic toughness, etc.

To carry the growing weight of the baby, and help to use correct force during delivery to reduce the degree of perineal tearing.

Improve Discomfornt During Pregnancy

Yoga for Pregnant Women can increase blood circulation in the body and accelerate metabolism, so it can effectively prevent or improve edema of hands and feet, back pain, cramps and other conditions.

Regularly practicing pregnancy yoga can stretch the muscles of the lower back, reduce muscle tension, strengthen the lower back muscles, and effectively relieve the soreness during pregnancy.

And by improving posture, you can relieve back pain.

Stabilize And Soothe Mood

Hormonal changes in pregnant mothers can lead to emotional ups and downs, causing mental and physical tension.

Through various breathing methods and slow yoga movements, you can improve your breathing function and quality and gain physical relaxation.

It allows pregnant mothers to relieve anxiety and soothe their emotions during pregnancy, release physical and psychological stress, and calm their mood.

Hormones are in a more balanced state, stabilizing the body, mind and soul. Pregnant mothers can also feel happiness and joy.

During pregnancy, one of the most important purposes of yoga practice is to help mothers learn relaxation habits.

Provide a stable mood during pregnancy and childbirth, creating a pleasant birth experience.

Stabilizing emotions during pregnancy can help with postpartum physical and mental adjustment, such as preventing depression.

Understand Body Messages

Pregnancy yoga can train pregnant mothers to become familiar with the use of muscles and understand the signals given by the body.

In daily life, the body will send various messages. When delivery is approaching, the body will also send obvious messages, allowing mommy to exert force naturally.

A mother who is familiar with the body’s signals will naturally use her body’s instructions to exert force and use her vaginal muscles to deliver the fetus.

Postpartum Body Recovery

Regularly exercising muscle elasticity and maintaining good physical fitness can help shorten postpartum body recovery and prevent uterine prolapse, urinary incontinence, vaginal laxity and other problems.

Benefits for babies

Pregnant mothers can stretch their bodies through different yoga movements to help the fetus grow healthily.

The breathing practice of Yoga for Pregnant Women can increase the oxygen concentration in the blood of pregnant mothers and provide the fetus with sufficient oxygen and nutrients.

Relaxing the body and mind during yoga practice will directly affect the physical comfort and happy mood of the pregnant mother, which will directly affect the baby. baby will also feel the mother’s energy and can establish a closer connection with the baby.

Through breathing, meditation and postures, pregnant mothers can feel the fetus in their belly wholeheartedly, and interact with the fetus through language and movements, which can bring infinitely beautiful

Improvement of “physiological changes” in pregnant women experiences to the baby.

urinary system

Prone To Frequent Urination

Due to compression of the uterus into the bladder.

Urinary Leakage

When abdominal pressure increases, the bladder moves downward, and the ligaments do not press on the urethra, but on the bladder.

respiratory system

Difficulty And Shortness Of Breath

The belly gets bigger and pushes upward, putting pressure on the diaphragm.

Ways to improve: Practice more breathing techniques

circulatory system

Physiological Anemia Of Pregnancy (Pseudoanemia)

Note: Avoid dizzy movements or stay too long

Edema

Improvement method: Massage can be used to improve

Varicose Veins

Improvement method: massage to slow down

Hemorrhoid

Supine Hypotension Syndrone (Vena Cava Syndrome)

Improvement method: Lying on the left side

Foot Cramps

Due to poor circulation, or a lack of calcium or electrolytes, cramps are more likely to occur as the colder it gets.

Ways to improve: Stretch your legs and add more calcium

digestive system

Heartburn

Increased progesterone causes the gastric sphincter to relax, causing gastric acid to flow into the lower end of the esophagus.

Note: When practicing yoga, do not eat on an empty stomach or eat too much, because it is easy to cause heartburn.

Easily Bloated Or Constipated

skeletal system

Lower Back Pain

Improvement methods: Adjust your standing posture, slightly bend your knees and center of gravity to your feet, curl your tailbone, and lengthen your waist and spine.

Groin Pain

The iliac joints and pubic symphysis joints will be uncomfortable because the uterus is stretched.

Improvement method: Pelvic floor muscle group (natural abdominal support) training is very important, increase core muscles

Relaxin hormone causes joint ligaments to stretch and relax

Note: When practicing yoga, do not overstretch

Sore Wrists And Knees

Note: When practicing yoga, do not stay on your wrists and knees for too long

Things to note about Yoga for Pregnant Women

Check before practice

Ask your doctor for permission after 12 weeks before taking pregnancy yoga classes
Yoga for Pregnant Women is not suitable for conditions such as pre-epilepsy, multiple births, intrauterine fetal growth retardation, heart disease, placenta previa, vaginal bleeding, risk of premature birth as determined by a physician, etc.
Although practicing yoga has many benefits, wrong practices and postures may cause physical and mental burden or injury. It is recommended to seek professional yoga teachers for pregnant women.
It is not recommended to practice if you have fever, cold, diarrhea and other discomforts to avoid increasing the load on the body.
Avoid hot yoga classes, which may cause overheating in pregnant women

Preparation before practice

Try to do yoga 2 hours after meal time or 1 hour after light meal
If the practice time is very close to meal time, you can eat a small amount but not too much
Clothes should be made of comfortable and breathable materials with appropriate elasticity and avoid being too loose or tight.

In practice

It is recommended that the indoor temperature be controlled at 25°C
If you find vaginal bleeding, dizziness, fast heartbeat, shortness of breath, chest tightness, headache, uterine contraction, abdominal hardening, etc. during practice, you need to stop immediately and seek medical examination.
Learn to listen to and respect your own body, and decide the time and intensity of practice according to your physical condition. You should practice within your own capabilities and do not force yourself.
You should maintain steady breathing and slow down when moving to avoid injuries caused by rapid and strong movements.
Do not specifically contract your abdomen during breathing exercises
Avoid pulling on abdominal muscles and squeezing the abdomen
Avoid deep twisting movements
During pregnancy, the hormone will secrete more “relaxin”, making the pregnancy soft motherer than usual, so don’t stretch too much during movements, otherwise you will be easily injured.
Backbend poses will make the lower back, which is already under a lot of pressure, more vulnerable, and only simple chest expansion movements are required .
Don’t try handstands, shoulder stands, bouncing, etc. Try to stay calm
Special attention needs to be paid to joint angles and muscle extensions
Lying down movements are not suitable after the second trimester because lying down movements will compress large blood vessels.

after practice

After exercise, you should replenish water in time

Pregnancy Yoga

Meditation

Benefits Of Practicing Meditation

Stabilize yourself and your fetus’ emotions
Increase awareness of yourself and your fetus
Let the pregnant mother have a dialogue with her body and mind, convey the love in her heart to the baby, and give the baby a start of love
Be prepared for physical, mental and life stage transitions

Simple Meditation Method

During the process, you only need to do abdominal breathing of inhaling and vomiting, and do not adjust your breathing deliberately, just breathe naturally.

When your body is relaxed and your mind is calm, your breathing will naturally be balanced, slow, and rhythmic.

If you have too many distracting thoughts, you can recite Om silently while breathing.

breathing exercises

Benefits Of Practicing Breathing

Improve breathing and sleep quality
Relieve stress and stabilize mood
Increase blood oxygen content to provide for self and fetus needs

Breathing exercises Suitable For Pregnant Women

Shitali cooling breathing method: curling the tongue, inhaling through the nose and exhaling
Sitkari Hissing Breathing Method: Alternative method of cool breathing method, bite the teeth lightly, open the mouth to both sides to the maximum, touch the tongue to the upper teeth, inhale the air through the gaps between the teeth, close the mouth and exhale through the nose
Bhramari Bee Breathing Method: Inhale and exhale, making a buzzing sound and a slight vibration in the nasal cavity when exhaling

If you have not practiced the above three breathing methods, don’t say you have learned yoga! Easily learn 10 breathing techniques at one time ~ There are explanations and demonstrations!

asana

Benefits Of Practicing Asana

Strengthen core and lower body muscle strength
Increase the toughness and strength of pelvic floor muscles
Moderate stretching and relaxation

Asana Exercises

standing balance

Exercise your body’s balance to cope with your growing belly
Helps enhance pelvic and leg stability
Strengthen knee joints and relax hip joints

Pelvic Circle & Side Angle Pose

Increase pelvic space
Relax pelvic and uterine ligaments to relieve discomfort
Increase leg strength

core exercises

Increase abdominal muscle strength to secure the baby safely in the mother’s belly
Stabilizes the abdominal core, external obliques, gluteus maximus and other muscle groups

big break

relieve stress
Eliminate fatigue
Relax physically and mentally

Little reminder

In the second and third trimester of pregnancy (after 4 months), pregnant women should not lie down on their backs
When getting up, lie on your side and push on the floor to sit up

Recommended yoga classes for pregnant women

The course includes complete teaching content such as physical and mental changes of pregnant women, female physiological anatomy, fetal development and birth, yoga precautions for pregnant women, breathing methods, Sanskrit singing, meditation, asanas, use of assistive devices, course design.. . etc.

BaoSti is professionally controlled, and the teachers are all certified as yoga teachers for pregnant women and are trustworthy.

Recommended to you who want to participate in pregnancy yoga teacher training, or live in Taipei and want to find professional pregnancy yoga courses.

Q&A

Can you practice yoga while pregnant?

The postures you can practice during pregnancy depend on each mother’s physical condition and pregnancy.

To determine whether pregnancy yoga is appropriate, it is recommended to consult an obstetrician-gynecologist first.

It is safe to be guided by professional teachers

Best time to start Yoga for Pregnant Women? How long can I practice?

It depends on each person’s situation. If you were practicing yoga before pregnancy, you can practice it in the early stages of pregnancy, but doctors generally recommend starting after 12 weeks, when the baby’s condition is relatively stable.

For the exact time, it is recommended to ask a doctor directly to help determine when the pregnancy mother’s condition is more appropriate.

As for when you can practice yoga, it varies from person to person. As long as the conditions of the baby and the pregnant mother permit, pregnant women can do yoga until before delivery.

Can I still practice yoga during pregnancy if I have never practiced yoga before becoming pregnant?

Yes, pregnancy yoga is specially designed for the physical and mental needs and limitations of pregnancy.

As long as you are 12 weeks pregnant, consult your doctor, and have no discomfort, pregnant women can safely perform pregnancy yoga, regardless of whether they have never practiced yoga or are experienced practitioners.

Moreover, most of the yoga movements for pregnant women can be done. In addition, adjustments and modifications will be made according to the individual’s body, health and pregnancy status.

Will practicing Yoga for Pregnant Women make it easier to give birth or control weight?

Whether it is easier to give birth depends on each mother’s physical condition, because there are too many variables, but regular practice will be helpful to the birth process and postpartum recovery.

So is relative weight control.

in conclusion

Pregnancy yoga is specially designed for pregnant women. It is much safer than ordinary exercise, and it is very helpful and beneficial to both pregnant mothers and babies.

There are many assistive devices used in pregnancy yoga, such as yoga bricks, yoga pillows, yoga ropes, yoga balls, blankets, etc. I think these assistive devices are very important.

In addition to yoga mats, the assistive equipment that pregnant women need most for yoga:

Appropriate use of various assistive devices can not only safely assist movements, but also make the process more comfortable and relaxing, allowing pregnant mothers to appropriately stretch the usually sore parts.

Physiology is constantly changing throughout pregnancy, causing pregnant mothers’ bodies to change every day.

It is recommended to find a professional and qualified yoga teacher to lead, which is the safest choice for pregnant mothers and babies.

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