PRENATAL YOGA
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The values of yoga is indisputable and it is being adopted into various phases of life.Pregnant women are realizing and recognizing the benefits of yoga and therefore are incorporating it into their lifestyle.Western exercises only focus on one area of the body but yoga was designed as a whole body therapy.
Most styles of yoga are safe for pregnant woman and the baby as long as it is not rigorous.Some yoga instructors offer special yoga class called Prenatal Yoga.During pregnancy, many biochemical changes occur in a woman’s body that causes discomfort such as constipation, nausea, heartburn, fatigue, headache, cramps, frequent urination, swelling, mood swings and in some cases even depression due to anxiety.On the physical aspect, weight of the baby can strain your back causing backache and alignment problem.Increased hormone level will also cause joints and ligaments to loosen while abdominal muscles become stretched as the baby grows.
Prenatal Yoga classes are getting more popular than ever as it provides an opportunity to deepen your awareness of your changing body and mind, relieve common discomforts and help you to prepare for labor, birth and motherhood.Prenatal Yoga will help the fetus to develop healthily and allow you to connect with the baby growing inside you.
Pregnant women should take it easy during the first trimester of pregnancy in order for the body to become accustomed to the changes.Prenatal Yoga is recommended for pregnant women in their second and third trimester.Focus of the yoga will be on strengthening uterus and pelvic muscles, improve circulation, aid in digestion and exercise the spine to maintain good posture.Poses will be modified accordingly as pregnancy progresses.
Deep Abdominal Breathing, especially Ujjayi Breathing is also introduced to assist during childbirth by training you to remain calm and focus which helps to relax the body-mind and facilitate in the birth process.It also helps you to keep a positive outlook on life and relieves stress and anxiety caused by pregnancy.
Guidelines to follow for prenatal yoga :
- Drink plenty of water before and after class to avoid dehydration
- Stretch into the pose slowly and carefully
- Don’t hold the poses too long
- Do not stretch your body too strenuously particularly your abdominal muscles
- Do not compress your abdomen.
- Use props such as pillow, blanket, strap and chair to assist with postures.
- Always listen to your body - If you feel pain or discomfort, alter the pose or stop
Prenatal Yoga class is an excellent way to stay in shape during and after pregnancy.You are advised to consult a physician before starting any program and inform your yoga instructor if you have any medical condition.The best classes to attend are those run by experienced and certified prenatal yoga instructor who can assist if any difficulty arises.
For those who have been following a regular exercise program prior to the pregnancy, you should be able to continue the program to a certain degree.But, for those who are just starting out, do it slowly and carefully in order not to over exert.
Prenatal Yoga is also a great way to meet other pregnant women and benefit emotionally and socially.This classes provides the ground for you to be motivated and committed as you have each other’s support.
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