In this article:
What Are The Advantages Of Prenatal Yoga?
Prenatal yoga, like other birthing preparation programs, gives multidimensional aspects for our overall well-being that promote physical strength and endurance, mental centring, and concentrated breathing. According to research, prenatal yoga is safe and may provide several advantages to pregnant mothers and their newborns.Prenatal yoga can:
- Improve sleep and lower stress and anxiety
- Improve muscular strength, flexibility, and endurance for labour while reducing lower back discomfort, nausea, migraines, and shortness of breath
- Also helps you connect and bond with other pregnant women while preparing for the stress of being a new parent
What Can Be Done During A Regular Prenatal Yoga Class?
A typical prenatal yoga class may involve:- Breathing: You'll be urged to take calming, deep breaths through your nose. Prenatal yoga breathing methods may help you decrease or manage shortness of breath while pregnant, as well as work through contractions during labour.
- Gentle stretches: You will be urged to gently move various parts of your body, such as your neck and arms, through their whole range of motion.
- Postures: While standing, sitting, or lying on the ground, you will gently move your body into various postures to improve your strength, flexibility, and balance. Props such as blankets, pillows, and belts may be utilised to provide support and comfort.
- Relaxation and cool-down: You will relax your muscles and regain your resting heart rate and breathing pattern. You may be urged to listen to your breathing, pay special attention to sensations, thoughts, and emotions, or repeat a mantra or phrase to achieve self-awareness and inner peace.
Are There Any Yoga Practices That Are Not Suggested For Pregnant Women?
There are different yoga practices, some more challenging than others. Prenatal yoga, Hatha yoga, and restorative yoga are all excellent options for pregnant women. Avoid hot yoga, which includes doing rigorous postures in a room that has been heated to a higher temperature. For example, during the Bikram version of hot yoga (Bikram Choudhury’s version of hot yoga), the room is heated to around 40 degrees Celsius and has a humidity level of 40%. Hot yoga may overheat your body, resulting in a condition called hyperthermia.
Are There Any Safety Rules For Prenatal Yoga?
Follow basic safety recommendations when doing prenatal yoga to preserve your and your baby's health. For example:- Consult your healthcare provider: Before you start a prenatal yoga practice, be sure your healthcare professional approves. You may be unable to participate in prenatal yoga if you are at a higher risk of premature labour or have certain medical concerns, such as a low placenta.
- Set reasonable objectives: Most pregnant women should get at least 30 minutes of moderate physical exercise four to five days a week if not more. Even shorter or less regular exercises will help you remain fit and ready for labour.
- Keep yourself cool and hydrated: To prevent overheating, do prenatal yoga in a well-ventilated space. Drink lots of water to stay hydrated.
- Avoid certain postures: When doing postures, bend from your hips rather than your back to preserve appropriate spine curvature. Avoid lying on your stomach or back, doing deep forward or backward bends, or twisting positions that exert pressure on your abdomen.
FAQs on Everything You Want to Know About Prenatal Yoga
- What week should you start prenatal yoga?
Prenatal yoga sessions may begin at any point throughout your pregnancy, as long as your healthcare physician approves. If you practised yoga before your pregnancy, you should be able to continue with your usual yoga class (unless it is hot yoga) during the first trimester. - What to avoid during pregnancy yoga?
Avoid lying on your back for extended periods, particularly after 16 weeks of pregnancy.
