Pregnancy is an
ideal time to start yoga. The postures for beginners are simpler than most
people imagine, and you'll also meet other mums-to-be at your classes. Yoga for
pregnant women focuses on the balance between your mind, body and breath. This
balance is created through: physical exercises and postures (asanas), breathing
exercises (pranayama), relaxation & meditation. Zaazen Wellness, a holistic
pre and postnatal wellness center based out of New Delhi offers classes on yoga
for pregnant women and aims to build a
space where women feel safe and looked after - physically, mentally, and
emotionally.
There are forms
of yoga to suit any fitness level. It's safe to do in pregnancy, and with the
right modifications, can help you to stay fit, strong and supple. Most classes
on yoga for pregnant women begin with a warm-up session to stretch your back,
arms and legs. After that, postures will help to boost your strength and
endurance. Classes usually end with a relaxation or guided meditation session
to help you to wind down and feel refreshed.Yoga For Pregnant women
If you do it
regularly, yoga for pregnant women is an excellent way to improve your
physical, mental and emotional wellbeing. The postures may help you to:
firstly, improve your circulation, muscle tone and flexibility; secondly, stay
mentally agile through relaxation, breathing and meditation, and thirdly, feel
calm and ease muscle tension.
Your instructor
will modify the postures so that they suit your stage of pregnancy. Listen to
your instructor, and pay attention to what your body tells you. Yoga postures
are generally designed to stretch, not strain. But if you feel any pain and
discomfort, stop what you are doing. Think about gently allowing your body to
open or lengthen during a posture, rather than pushing to achieve it. Take it
easy, and opt for a break if you feel tired during a class. Take a bottle of
water with you to sip if you feel thirsty. Also, try to eat a light snack an
hour or two before your yoga class.
You can also
talk to your yoga instructor about any concerns you may have.
The best time
to start yoga if you've never done it before is in the second trimester, after
about 14 weeks. Yoga guidelines advise you not to try postures in the first
trimester, if you're not used to them. Sadly, the most common time for
miscarriages to happen is during the first trimester. There's no evidence that
doing yoga, or any other exercise, in the first trimester will harm your
pregnancy. But, to be on the safe side, some yoga teachers will recommend that
you don't practise yoga for the first three months. In your second trimester,
you are also less likely to feel tired and sick during a long class.
If you do
decide to practise yoga in the first trimester, keep to relaxation and
breathing exercises. If you did yoga before becoming pregnant, you may want to
slow down and be aware of any changes in your body. There are some postures and
positions that are not recommended during pregnancy, such as: lying on your
back after 16 weeks, breathing exercises that involve holding your breath or
taking short, strong stretches or difficult positions that put you under
strain, lying on your tummy (prone), upside-down postures (inversions), back
bends and strong twists.Yoga For Pregnant women
Just remember that the right kind of yoga for pregnant
women will ensure that you stay fit, and above all - strengthen muscle groups,
such as the abdominal and pelvic floor muscles, that play a big role during
labour and birth.
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