Yoga during pregnancy: Benefits, Safety and Practical Information

For a pregnant woman, prenatal yoga has many benefits, it can help you improve the experience during pregnancy and is conducive to childbirth.

According to Mayo Clinic tips, prenatal yoga can help you relieve pain, relieve stress and improve breathing[1].

Studies have shown that prenatal yoga is safe and can bring many benefits to pregnant women and their babies.

Read on to learn everything about yoga during pregnancy.

There are many benefits to doing yoga during your pregnancy, but before that, you need to learn a lot.
There are many benefits to doing yoga during your pregnancy, but before that, you need to learn a lot.

If you experience vomiting, anxiety, insomnia, lumbago, etc. during pregnancy, congratulations, prenatal yoga can help you improve all of this.

If you want to do yoga during pregnancy, the best way is to find a coach, which will increase the safety index.

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Can you do yoga during pregnancy?

The answer is “yes” of course!

The purpose of yoga for pregnant women is to relax and control the functioning of the diaphragm, abdominal belt and perineum.

In practice, it is a question of carrying out breathing exercises or “prayanama” to become fully aware of your breath.

Breathing is really important during pregnancy to better oxygenate the baby and on the day of delivery to support contractions and promote expulsion.

Focus and follow with your mind the path of the air you breathe. It enters through the nose, reaches the lungs, travels through your whole body before exhaling.

In concrete terms, the mother-to-be takes advantage of these courses on the day of delivery.

You need to have a deep and calm breathing when you dilate, and very intense exhalations when you have a flare-up.

Yoga is safe for pregnant women. No matter during pregnancy or delivery, yoga can help you very well, even during the recovery period after delivery.


The benefits of yoga for pregnant women

Prenatal yoga is an excellent gentle sport to recharge your energy, limit nausea, heavy legs and back pain, strengthen some of the muscles you will need to deliver, work on flexibility and balance, reduce stress, and reconnect your body to your mind.

The specific benefits of yoga to pregnant women include:

  • Helps to adjust pelvis.
  • Regulate constipation
  • Relax one’s muscles
  • Increase cardiopulmonary function
  • Controlling Weight and Improving Edema
  • Relieve mental stress
  • Help deliver

Breathing exercises also help to prepare for childbirth. Above all, remember to follow your instincts and never force yourself.


Yoga Posture Suitable for Pregnant Women

Mountain yoga

For pregnant women, mountain yoga is a very good yoga posture, it is less difficult, very suitable for beginners, and has very good benefits.

The following is the video teaching of mountain yoga:

Benefits of Mountain Yoga to Pregnant Women

Mountain yoga can help you find the balance point between toes, heels and body center line, so that the body can be stressed evenly, the posture can be improved, the vitality can be enhanced, and the discomfort of the spine can be adjusted.

This kind of yoga suitable for pregnant women can lift the buttocks, open the chest and relax the shoulders, which is a good posture to improve fatigue.

For pregnant women, the discomfort of waist and heel after delivery will be greatly relieved.

Baddha konasana Yoga

Baddha konasana Yoga is also a very easy yoga posture. It can not only help you control your breathing, but also help you adjust your hips and hip joints to make you more comfortable and relaxed.

Video teaching is as follows:

Baddha konasana Yoga Can Help Pregnant Women:

  • Supply enough fresh blood to pelvis, abdomen and back to keep kidney and bladder healthy;
  • Promoting normal ovarian function;
  • Reduce pain during childbirth;
  • Avoid varicose veins;
  • Adjust breathing and relieve anxiety.

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The dangers of yoga during pregnancy

Yoga is not recommended in cases of difficult or at-risk pregnancies, a history of miscarriage, high blood pressure or significant circulation or heart problems, and in any case where exercise poses a risk to the unborn baby.

Some teachers prefer to be cautious and do not accept pregnant women during their first trimester of pregnancy.

Also, avoid bikram yoga (or hot yoga) during pregnancy!

Continue to read, there is more practical knowledge for you to understand!

Pregnant woman

When should pregnant women do yoga?

Yoga can be practiced during pregnancy, but not at any time.

Generally speaking, women who have practiced yoga all the time before pregnancy can continue to practice yoga during pregnancy until they rest for one week before delivery and instead practice simple movements and yoga breathing.

However, expectant mothers who have not practiced yoga before pregnancy would better not start practicing until three months after pregnancy.

The best time to practice yoga for pregnant women should be between 3 months and 7 months of pregnancy, at which time the embryo implantation is stable, and pregnant women can choose appropriate exercise methods according to their personal constitution and previous exercise conditions.

However, it is best to rest when pregnant for 1-3 months, because the fetus is still in the embryonic stage at this time and the exercise amount should not be too large to avoid abortion.

The best time for pregnant women to practice yoga is 2 ~ 3 times a week, and the time and intensity of each practice is suitable for their own physical comfort.

If the expectant mother has no history of miscarriage and is in good health, as long as she feels ready, she can do some gentle exercises to strengthen her body strength and improve muscle flexibility and tension.

It should be noted that the exercise amount must be increased slowly, and the exercise amount cannot be increased suddenly and the exercise time cannot be prolonged.

You must do what you can according to your physical condition and consult a yoga instructor at any time. You must not practice blindly.


Pregnant Women’s Yoga Taboos

Gestures that yoga should avoid during pregnancy include:

  • Backward bending movements: This kind of movements will increase the pressure on the back, resulting in more severe lumbago or back pain.
  • Abdominal contact with the ground: this kind of action will bring more burden to the pregnant woman’s abdomen and should be avoided.
  • Deep Twist or Inversion: Such yoga moves are too difficult and may bring discomfort or even danger to pregnant women.

In order to achieve moderate exercise in yoga practice for pregnant women, quantitative criteria for moderate exercise must be determined.

You should consider the number, intensity, time and type of exercises.

The latest research shows that most pregnant women should exercise for at least 30 minutes every day except for diseases.

If the body feels too tired, it is necessary to reduce the amount of exercise.

There is a simple way to test whether you are overworked: talk as usual. if you feel breathing difficulties (or have to inhale deeply) during the speech, then you are too tired.

We strongly recommend that you choose a coach to help you do yoga exercises during pregnancy.

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