Yoga for pregnant women for beginners

What a wonderful time it is to practice motherhood and discover the miracle that is yoga. Pregnancy is the perfect time to start tapping into the possibilities of yoga for a practice that will help you improve the health of you and your baby. This article will share with you some helpful ideas and insights as you get pregnant and practice yoga to be happier, and healthier.

When you're pregnant, you may sometimes feel like your body isn't going the way you want it to. Everything you once understood about your body now seems to spiral out of control. These changes make you seem disconnected from your sense of self.
With Yoga, it is said that your body will be different every day when you step on the mat. And with pregnancy this is doubly true. Yoga helps you reconnect with your body and embrace the long journey ahead.
Yoga during pregnancy has not been well researched, but it is generally considered safe and beneficial for most expectant mothers and their unborn babies. If your pregnancy is considered high-risk or you have other complications, talk to your doctor before starting yoga. Even if the pregnancy is safe and without any disadvantages, you should carefully consider adapting to yoga practice as your baby grows.
Your body produces a hormone called relaxin during pregnancy to make room for the growing baby and prepare for delivery. The presence of relaxin can make you feel more flexible than usual. , but be careful not to overstress; It can also destabilize joints and ligaments during this time.
Make sure your instructor knows you're pregnant, they'll tailor your own exercises to suit you. You can start yoga exercises gently and slowly. The instructors will correct your position for your stage of pregnancy. Listen to your instructor and pay attention to what your body tells you. Yoga poses are often designed for stretching, not tension. But if you feel pain and discomfort, stop what you're doing.
Relax when you do the movement instead of trying to do it. Take it slow and choose to rest if you feel tired during class. Bring a bottle of water to sip on if you feel thirsty. Also, try to eat a snack an hour or two before your yoga class.

The best time to start practicing yoga if you haven't tried it before is during the second trimester, after about 14 weeks. Yoga instructors do not recommend trying to start in the first trimester when you have not been familiar with them before because the most common time of miscarriage is in the first trimester. There is no evidence that doing yoga, or any other exercise, during the first trimester will harm your pregnancy. However, to be on the safe side, some yoga teachers will advise against practicing yoga for the first three months. In the second trimester, you'll also feel less tired and have morning sickness.
Some yoga teachers recommend that if your child is conceived by IVF, you should wait about 20 weeks before starting classes. This is because of all that you will have to go through to achieve your pregnancy. Also, if you've had in vitro fertilization (IVF) treatment, you're more likely to have twins or more. Pregnancy with multiples has a higher risk of miscarriage, so it's best to be cautious.
If you decide to practice yoga in the first trimester (first 3 months), continue the relaxation and breathing exercises. If you practiced yoga before pregnancy, you may want to slow down and be aware of any changes in your body.
In particular, the biggest danger for pregnant women who are just starting to practice yoga is falling. Therefore, to reduce that risk, especially when your belly starts to protrude, do your balance carefully or do it with the help of equipment, find a spot Stand firmly and do it. Skip any Pranayama breathing yoga that might make you feel lightheaded to reduce your risk of fainting. Since Bikram Yoga has been shown to warm the body under certain circumstances, it should also be avoided.
2.1. Yoga in the first trimester For yoga in the first trimester of pregnancy, changing posture is minimal because your belly size is still not really obvious. The most important thing is to get in the habit of adjusting your body. You may feel tired and nauseous, so give yourself a break whenever you want.
Most women who have taken yoga classes can continue with their normal routine, but you should still mention your pregnancy to the teacher. If you're doing yoga for the first time, you should start with an antenatal class.

2.2. Yoga in the second trimester The second trimester is an ideal time to start practicing prenatal yoga. You've probably made it through the worst period of morning sickness, if any. Your belly is starting to show, so you're in dire need of pregnancy-specific poses and advice.
As your uterus expands, it's time to stop doing any position that puts you on your stomach. In addition, you should also avoid deep twisting because it will not be very comfortable.
2.3. Yoga in the third trimester During this time, your belly has grown, the more suitable poses will be standing poses.
A 2015 study was the first to follow a fetus during yoga poses during the third trimester. It found no evidence of fetal distress in any of the 26 poses tried, including dog pose and downward savasana. However, these positions can still feel uncomfortable at times, and you should avoid them.
2.4. Yoga poses that any pregnant woman should avoid
Lying on your back after 16 weeks Breathing exercises that involve holding your breath, breathing short and hard Strong muscle movements or difficult positions that make you tense Lying down prone upside down (inversion) back bends strong twist yoga is one of the best tools you can embrace at any time for the life and happiness of you and your baby. Your dedication to yoga will determine how much you benefit from the practice. Yoga is a practice that transforms us and everything we come in contact with. You may think you're just here to stretch, but if you invite yoga in, it'll do you more than stretch your hamstrings!

As you get through a difficult pregnancy and a successful delivery, let yoga continue to be your companion to help you better understand who you are. Make it a fundamental part of your life; a commitment to enhancing your relationship with yourself and your relationship with your growing family.
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Reference sources: babycenter.com, verywellfit.com, doyou.com