Is it possible to do yoga during pregnancy? Is it beneficial to do yoga during pregnancy? Yoga classes in the last month of pregnancy sometimes

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The one who gives him is one of the greatest mysteries of the Universe. Classes during this period especially help to achieve internal harmony, establish a strong emotional connection with the child and make it easy to bear on the physical plane.

This is the answer to the question of those still doubting whether pregnant women can do yoga.

Why is it useful?

Yoga is not a religion, not a morning exercise, not a closed exotic sect. This is an ancient philosophical system that brings harmony to the mind and spirit. This is the path to yourself.

When to start?

When an Indian woman realizes that she is about to become a mother, she does not hesitate to join a yoga class. It’s like ours - registering with a antenatal clinic. Yoga classes, and especially during this period, are a national tradition for many generations.

It’s good when yoga is the style of the expectant mother. In this case, prenatal practices will serve an excellent purpose even at the stage of pregnancy planning and conception. But in any case, our women should listen to the doctor’s recommendations.
Having received the go-ahead for classes, you should start them from the second trimester - when your health has stabilized, and toxicosis, along with nausea and vomiting, will remain just an unpleasant memory.

Basic rules for those who decide to study

There are several general rules that are worth listening to:

the instructor must have the appropriate qualifications and certificate to conduct classes with pregnant women;
You should not exercise if you feel discomfort or, especially, pain. In this case, performing asanas is unacceptable - exercises on the stomach, with a strong arch of the back, with tension in the abdominal muscles are prohibited. You need to perform balance exercises with extreme caution (if necessary, you can use a chair or wall as a support) and;
all classes should be carried out at a pace suitable for the woman;
The 8th, 12th, 13th and 14th weeks of pregnancy deserve special attention - at this time a significant restructuring occurs in the woman’s body.

Did you know? Yoga originated in India, but was also practiced by representatives of the ancient civilizations of Latin America. The real age of yoga is more than 5 thousand years.

How to perform exercises correctly, safety precautions

During this delicate period, you need to listen to your body more than ever and follow safety precautions:

classes should be carried out under the supervision of an experienced instructor who will individually select a set of exercises and their duration for you;
Key words - gradually and regularly. Gradually you need to enter practices and gently exit them, and exercises should be regular, since short-term and unsystematic ones can only harm, and not benefit, a pregnant woman;
elevated blood pressure or severe toxicosis and yoga are incompatible;
Jumping and sudden movements should be avoided;
About an hour should pass after eating or drinking. Before you can eat something light - or.

Contraindications

There are several points that prohibit practicing prenatal yoga:

Prohibited asanas include:

jumping is excluded in any trimester;
hot yoga, which leads to an increase in body temperature;
rapid breathing. It is better to practice breathing techniques that help during childbirth;
The arch of the back should not be too deep;
under the deepest prohibition are twisting, which compress the uterus, and postures lying on the stomach;
energetic yoga (vinyasa, power yoga, ashtanga);
do not increase the load when stretching - it will take care of this by producing the necessary hormones;
postures lying on your back;
headstand. Even experienced women can lose their balance.

Features of yoga for pregnant women in the 1st, 2nd, 3rd trimester

Yoga classes in each trimester of pregnancy have their own characteristics. Yoga in the 1st trimester. If yoga was practiced before pregnancy, you just need to reconsider the complex, adjusted for the baby. If it is planned in combination with an ongoing pregnancy, you should consult a doctor.

In the absence of contraindications and the normal course of pregnancy, yoga will help prevent or eliminate toxicosis, stabilize the nervous system, and improve the emotional background. The following prenatal yoga practices will be especially useful for pregnant women in the 1st trimester:

everything that strengthens the back muscles;
cat pose;
light deflections of the shoulder girdle, exercises for the neck, thoracic spine;
to prevent varicose veins - raised and extended limbs;
and as much relaxation as possible - the sound of the sea, the singing of birds, the sounds of the forest.

Yoga in the 2nd trimester. The golden period of pregnancy is also good for this spiritual practice. Hormonal levels are normal, toxicosis is behind us, the stomach is not yet so big as to interfere with movement. At this time, the emphasis is on strengthening the pelvic muscles and preventing varicose veins. The list of yoga practices recommended for pregnant women in the 2nd trimester includes the following:

light inverted poses (legs raised up to drain blood);
poses to relieve stress from the muscles of the back and lower back;
breathing asanas for the cardiovascular system.

Yoga in the 3rd trimester. You need to be especially careful when selecting exercises in the last trimester. You should avoid poses on your back (to avoid squeezing a large vein), standing (to avoid adding to the already heavy load on your legs) and any inverted poses. You can and should:

during any exercises, take “helpers” - blankets, chairs, bolsters, etc.;
anything that helps maintain balance and provide insurance;
continue breathing exercises;
meditation and relaxation.

Yoga for expectant mothers: an approximate complex

Yoga for pregnant women includes a very simple set of exercises that can be performed both in and at home.

The lesson begins with deep breaths and exhalations - they are performed slowly.

Pose - standing straight. At the same time, lightly tense all the muscles of the body and relax.

put it as wide as possible. spread apart. Turn the body to the right side, then to the left. Simultaneously with the turn, you need to bend your leg at the knee and focus on it. You need to bend the leg corresponding to the side of the turn.

Sitting on the floor, bend towards straight legs. You need to feel how the spine is stretched.

Sitting on the floor, spread your legs wide, stretch your arms towards the floor. Knees are straight.

Standing on all fours, bend your back as you inhale, and straighten it as you exhale. omitted.

Standing straight, bend your knee and rest it on your inner thigh. Move your knee to the side. Maintain this position for several seconds. For balance you need to use a chair or a wall.

Raise one shoulder and lower it. Do the same with the second one. Then do this with both shoulders.

In Sanskrit, the word “yoga” has several meanings - “union”, “connection”, “unity”. Classes for everyone, and especially for pregnant women, will help with the main thing - to establish a connection between soul and body, to find your true self.

In this article we will look at the final stage of pregnancy - the third trimester. We will tell you what and how changes in your body and how the practice of yoga can help you.

Target

You have reached the final stage of pregnancy, this period will end with the birth of a new person - your child. By this time, you may have gained 10-15 additional kilograms: less than a quarter of this is the actual weight of the baby, the rest of the weight is due to the system of supporting the baby inside the womb.

This “extra” weight can cause significant discomfort. Due to the pressure of the enlarged uterus on your internal organs, you may experience increased urination frequency, heartburn, limb cramps, shortness of breath, and lower back pain. Sleep may become interrupted and movement becomes difficult.

The joints become unstable and the pelvis expands. During this stage, your body is preparing for childbirth. Towards the end of the trimester, you will notice muscle contractions and sporadic tightening of the uterine wall as your body prepares for contractions.

When the baby's head moves towards the cervix late in pregnancy, you will find it difficult to sit and walk. The cervix will slowly dilate and the pelvic floor will soften. This will all pass when your water breaks and the labor stage begins.

All of these changes make the last trimester quite stressful for the expectant mother. It is important that you take your mind off negative thoughts and allow your body to gain strength and prepare for what matters most.

While practicing, remember that the goal of yoga at this stage is to completely relax, prepare the body for birth, and guide the baby into the optimal position for birth. You should feel comfortable during exercise, so at this stage auxiliary equipment is in full use: bolsters, pillows, blankets, bricks to support the body.

To achieve these goals in yoga, there are certain poses that we will describe in this article, and we will also indicate asanas that should be avoided.

Practice: third trimester

According to foreign studies conducted in 2008, regular yoga practice in the last 10-12 weeks of pregnancy significantly helps women during the first stage of contractions during labor, and significantly affects the speed and ease of subsequent labor - that is, it can contribute to a speedy delivery.

From a physiological point of view, this effect is due to several factors:

Basic principles

It is recommended to perform poses during this period that help the baby move to the front position - when the baby lies with his spine to the mother's stomach. In other words, you need to strive for the baby to lie in your stomach, as if in a hammock - to do this, just get on all fours.

Babies in the womb are subject to the force of gravity, so by practicing various asanas on all fours, you help the baby move further away from your back, thereby easing the load on the spine.

Yoga classes help harmonious development of soul and body. They help you seek harmony within yourself and listen to your inner world. In addition, yoga has a beneficial effect on all body systems, improves well-being, and tones muscles.

Pregnancy is by no means a reason to stop practicing yoga. On the contrary, many asanas will help you not only get yourself in order, but also find peace of mind and relieve stress, because everyone knows how vulnerable the nervous system of women is during pregnancy.

The benefits of yoga for the body during pregnancy

Usually, excluded various exercises for twisting and bending from a lying position. You should also not bend forward too much.

During classes, carefully listen to your own feelings– there should be no tension, pain or other discomfort. If it appears, stop the activity and rest. Between asanas, do small ones. breaks, avoid feeling tension in the body.

The greatest caution should be exercised in the first trimester pregnancy, up to 12-14 weeks.

Useful yoga exercises during pregnancy, basic poses

Before starting classes, take comfortable position(for example, sit cross-legged), relax and calm down, mentally prepare for the start of practice, feel your whole body and inner connection with the child. Perform each asana at a time convenient for you, on average this is five breathing cycles each of which includes a deep diaphragmatic inhalation and gradual exhalation.

Butterfly pose

Sit down and bring your heels and feet together, pulling them towards your stomach as much as you feel comfortable in this pose. Place your hands on your feet, relax. Straighten your back, stretching your spine. It is important to feel how your back stretches up and your buttocks move down at the same time. The hips gently move apart and relax.

Then take two or three deep breaths and rest your hands on the surface in front of you. The head, shoulders, and neck should be moved slightly forward, and the shoulders and elbows should be relaxed as much as possible.

Take a few deep breaths into your belly as you slowly lean forward. Bend over to feel your thighs open and relax. Feel your buttocks gently moving downwards until you feel a pleasant tension. In this pose, perform two to three deep breathing cycles.

To exit the pose butterfly, first return your arms to your body and then stretch, returning your upper body to an upright position.

Thanks to this pose pelvic flexibility increases, which will contribute to a favorable course of labor.

Cat and cow pose

This basic pose for pregnant women, which is practiced for relaxation even by women who have never heard of yoga. It is also recommended by obstetricians.

First you need to stand up on all fours. Spread your knees slightly so that you feel comfortable. Palms are at shoulder level, fingers spread apart. The head hangs relaxed. Curl your toes. Slowly tuck your buttocks until you feel a slight and pleasant tension in the lumbar region. Place your palms on the floor and feel how your back is rounded, starting from the tailbone and ending with the cervical spine, each vertebra in turn rushes towards the ceiling. Take several deep breaths in this position. Slowly straighten your body back out.

Relax your stomach, let it sink slightly towards the floor. At the same time, your buttocks point slightly towards the ceiling, and your back arches pleasantly. Raise your head as if you want to look forward. Mentally direct your breath towards your lower back.

Thanks to this pose you can develop flexibility of the back and pelvic muscles and also relax the spine. This position is recommended for effective relaxation during contractions.

Pelvic lift

Lying on your back, rest your feet on your feet and lift your pelvis slightly (as far as you feel comfortable). Point your knees towards the ceiling. The shoulder and neck should be well relaxed. In this position, slowly take several breaths. Breathe deeply and slowly. After this, carefully lower your pelvis to the floor. The exercise should be repeated several times. It's wonderful trains the lower back muscles and relieves stagnation in this area.

Many expectant mothers think about the benefits of yoga for pregnant women, but not everyone decides to go for it. I will try to answer the questions that pregnant women most often ask. Perhaps the answers to them will help you too.

How can yoga help during pregnancy?

Yoga for pregnant women is specifically designed for women of any age (for details of practice during pregnancy, see the answer to the next question). It helps expectant mothers cope with possible physical discomfort (pain in the back or sacrum, etc.). Also, yoga classes help women cope with mood swings and outbursts of emotions, allow them to feel harmony with themselves and feel full of strength and energy. At the same time, the body and mind gently prepare for childbirth. There are many breathing techniques in yoga. Some of the techniques are specifically designed for pregnant women, because they help them relax, deepen their breathing (since the mother’s breathing is nutrition for the child), feel in balance and harmony, and allow you to manage your emotions. The techniques that women learn during pregnancy will help them during childbirth: the woman in labor will be able to relax and thus help herself and her baby to go through this wonderful experience gently and easily. Yoga also helps to establish a connection between mother and child, which is an important point for the further full development of the baby.

Can everyone do yoga during pregnancy? Are there any contraindications?

If you are unsure whether you can exercise, please consult a doctor you trust. You can and should exercise by listening to your feelings. However, it is not recommended to start practicing yoga for women who did not practice it before pregnancy. At this time, important changes take place in the body, pregnancy is “established” and the vital organs of the child are formed, so it is advisable to spend this time in a calm, familiar environment, be alone with yourself, rest more often, relax, meditate, just feel and be happy to its new state. Physical activity should also be limited during pregnancy if a woman experiences. Yoga has methods that help with low placental attachment, in this case you can practice them. When the placenta rises, you can begin gentle practice. Be sure to notify your instructor of such circumstances.

What to do if a woman has never done yoga and is afraid that she will not be able to do the exercises?

Yoga for pregnant women is intended for women of different levels of training; it does not require mastery of any special skills or asanas (yoga poses). Yoga for pregnant women is an adapted yoga that excludes even potentially dangerous exercises (such as backbends, lying on the stomach, closed twists, etc.). The teacher is usually interested in whether the woman was engaged in any type of physical activity before pregnancy and, based on this, builds a lesson and varies the load. Therefore, there is no need to be afraid - in any position or exercise, if you feel tired, you can always rest on your own. Only you yourself can feel your body and understand its signals. For any woman, you can choose techniques and asanas that are pleasant and comfortable for her.

Nowadays, in every region there are courses in preparation for childbirth... A third of the classes, as a rule, are devoted specifically to special physical exercises for pregnant women (gymnastics, breathing exercises). Isn't this enough?

Yes, indeed, there are now enough different courses and schools for future parents. The fact is that yoga is a very ancient practice that is holistic in nature and affects both the physical body (including hormonal levels) and emotions and spiritual balance. The breathing techniques that we study in yoga will help women during pregnancy, during childbirth, and in later life: for recovery, during depression, PMS, pain, and much more. It seems to me that childbirth classes use techniques that are intended only for childbirth, that is, after the baby is born, you can forget about them. This is how they differ from yoga classes for pregnant women. As for physical exercises, it is important to note that in yoga we learn to move with breathing, since childbirth is a movement associated with tension, strong sensations, and sometimes pain. Therefore, it is better to breathe while moving, alternately tensing and relaxing the body, learning to maintain deep breathing even while performing exercises that may seem difficult. It is very important to understand that it is through breathing that you can relax and let go of pain. Then this skill is fixed in the body. And even during childbirth, the woman will continue to breathe correctly.

Yoga looks at a person holistically, so for the postpartum period there is a postnatal practice that helps a woman recover gently. There is also baby yoga, women's yoga and much more - practices that support us at various moments in life.

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Pregnancy is a very exciting and responsible period in a woman’s life. At this time, it is especially important for the expectant mother to monitor her physical and emotional health and, of course, to the extent possible, prepare her body for childbirth. Doctors do not advise women to completely give up exercise during pregnancy, but preference should be given to calm types of fitness, such as yoga.

Just a few years ago, it was believed that yoga is a complex and even mysterious practice, which consists entirely of “braided” poses, headstands or one-arm stands - in short, exercises that are difficult to perform without thorough preparation. However, today, when many types of yoga are practiced not only in special centers, but also in sports clubs, it is known that there are different levels of difficulty - from a Hatha yoga course for beginners to an intensive Ashtanga or Bikram yoga course for the most advanced. Not so long ago they began to offer special practices for expectant mothers.

But is it harmful for pregnant women to do yoga? If you approach your exercises responsibly, correctly calculate the load and exercise caution, then it is not only not harmful, but also very useful, which we will discuss in more detail below. However, if a pregnant woman wants to start (or continue) doing yoga, she should definitely consult a doctor.

It is important Yoga is contraindicated in cases of severe toxicosis or gestosis, uterine hypertonicity, threatened miscarriage, high blood pressure, polyhydramnios, abnormal position of the cervix, isthmic-cervical insufficiency, placenta previa. Even in the absence of contraindications, permission to practice must be issued by the supervising physician.

How is yoga beneficial for expectant mothers?

Despite all the limitations, the practice of yoga is very helpful in preparing for childbirth, not only physically, but also mentally.

1. During pregnancy, the muscles of the whole body (and especially the abs and back) experience static stress and need timely relaxation, strengthening and stretching, which is facilitated by yoga.

2. The pelvic muscles also need preparation, and many asanas help to properly “open” the pelvis and make the muscles more elastic. In this case, the risk of injury during childbirth is reduced for both mother and baby.

3. The correct breathing technique, which is taught during practice, will help during contractions.

4. Performing asanas helps improve blood circulation, and therefore blood exchange between mother and fetus, and is a prevention of venous thrombosis.

5. Non-straining physical activity helps control weight, ensure saturation of body tissues with oxygen, strengthen the immune system, and improve digestion.

6. Yoga, even “narrowly focused” perinatal, and not least a spiritual practice that teaches self-control, proper relaxation, getting rid of negative thoughts and allows you to find harmony with yourself in this new state.

7. Practitioners claim that regular exercise relieves insomnia, headaches, and improves mood.

Of course, you need to monitor your condition all the time, and as your pregnancy progresses, replace some asanas with others that are easier to perform and useful at a particular stage.

Yoga for pregnant women 1st trimester: the path of the “warrior”

In the first 12 weeks of pregnancy, you should try to avoid poses with jumps, deep twists, bends, and inverted poses - their implementation can harm the fetus or the expectant mother. Also, you should not practice breathing exercises with both increased rhythm and holding your breath, opting for those that teach you to breathe deeply and evenly.

Possible asanas:

Adho mukha svanasana(downward-facing dog) and its second version (three-legged dog) - with one leg raised up. These asanas help reduce stress on the back muscles.
Marjariasana (cat position) develops the pelvic muscles and back stabilizer muscles, makes the abs more elastic (this is important so that the growing belly does not cause discomfort). Don't forget that you can't bend too much.
Virabhadrasana (warrior/hero position) Works the muscles of the whole body, helps with proper concentration.
Bhadrasana (throne position) is one of those asanas that can be performed throughout pregnancy. Develops the pelvic muscles, reduces the load on the spine, and has a beneficial effect on the blood supply to the abdominal organs, including blood exchange with the fetus.

Yoga for pregnant women 2nd trimester: easy as a butterfly

Starting from the 12th week, it is necessary to exclude asanas on the stomach, as well as those requiring a long stay in the position on the back. It is worth limiting poses with loads on one leg (to avoid the development of varicose veins). But now a woman can perform inverted asanas, of course, with all precautions.

Examples of poses to perform:

Viparita karani (bent candle position) has a beneficial effect on blood circulation, allows blood to “drain” from the legs, thereby reducing the possibility of swelling, and strengthens the core muscles.
Supta baddha konasana (butterfly position). This asana, like bhadrasana, “opens” the pelvis and helps relieve discomfort and a pulling sensation in the lower abdomen. The stand is performed in a lying position, but during pregnancy it is better to place a cushion under your head and back to be in a semi-sitting position.
Padahastasana(bending towards the feet with grip) relieves muscle stiffness and static load, strengthens the muscles of the legs, abs, and shoulders. There is no need to try to grab your feet if your stomach no longer allows you to do this - perform the exercise to the best of your ability.
Tadasana (rock position)- a classic asana that stretches the spine, improves blood circulation, and opens the chest.

Yoga for pregnant women 3rd trimester: “tree” will help

The last weeks of pregnancy are a time of intensive preparation for childbirth, so emphasis should be placed on asanas that improve the elasticity of the pelvic muscles and help to relax. From 32 weeks, more attention should be paid to breathing techniques.

Vrksasana (tree position). This balance asana is actually multifunctional: it makes the inner thigh muscles elastic, helps straighten the spine, increase lung capacity (which is very important for breathing during childbirth), and improve blood flow in the upper shoulder girdle. It is better to perform this exercise against a wall for support.
Viparita dandasana (inverted staff position) opens the chest, relieves lumbar pain, strengthens stabilizer muscles. Since the stance requires bending back, it is better to use a bench or special bolsters for safety.
Janu Sirsasana (knee bend). In the last trimester, a woman experiences increasing stress on her legs and therefore. To avoid the formation of thrombosis, varicose veins and other unpleasant consequences, it is useful to perform asanas that stretch the muscles of the legs and hips, for example, Janu Shirshasana.
Sukhasana (tailor's position)- one of the calmest yoga poses, also called the pleasure pose. This is a meditative asana in which it is important to breathe correctly, taking another step towards harmony with your body and with your future baby.

Many yoga exercises can be performed at home, but during pregnancy it is better to first enlist the help of an experienced instructor and, as we have already said, consult a doctor.

Where can expectant mothers sign up for classes?

For an expectant mother who wants to stay active and chooses yoga as a physical activity, it is important to remember a few simple rules:

firstly, don’t do the exercises alone even at home: you may need support at any time;
secondly, at the slightest sign of illness, stop the practice;
thirdly, all exercises (for each trimester) should be discussed in advance with a qualified yoga trainer, preferably one who works with pregnant women.

May your classes bring you benefit and joy at any time in your life!

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