Prenatal yoga: which postures that benefits?
Prenatal yoga is, of course, just for pregnant women! Her approach is global: improve the well-being of the mother-to-be and prepare her for childbirth and therefore the postpartum period.
- Prenatal yoga: an honest preparation for childbirth
- Until when to practice prenatal yoga?
- Some prenatal yoga positions
The prenatal yoga helps the mother to measure her pregnancy being the calmer possible and to deal with its birth without worrying . Prenatal yoga works at different levels.
On physical well-being : it offers postures taken from yoga , but specifically adapted to the matter of pregnant women so as to appease pain within the lower back , the nervus ischiadicus , improve the elasticity of the perineum … On the opposite hand, there’s no work done on the abdominals, of course.
On psychological well-being : it allows the pregnant woman to reconnect together with her , her sensations, her baby, to enjoy a flash that creates her feel good because the breathing exercises bring relaxation and deduct the hustle and bustle of lifestyle .
Prenatal yoga: an honest preparation for childbirth
Practiced weekly, prenatal yoga prepares the body for childbirth by promoting good pelvic mobility , muscular tonus , and better breathing management during working hours , additionally to childbirth preparation sessions. .
Thanks to prenatal yoga, the longer term mother is additionally closer to the sensations of her body . She also worked on her self-confidence , which can help her on the day of delivery to believe her abilities and to approach this physical ‘marathon’ more calmly. she is going to also see a benefit in terms of postpartum fatigue , with faster recovery .
Until when to practice prenatal yoga?
The expectant mother can attend prenatal yoga classes until the top of the pregnancy . there’s no real contraindication except, of course, just in case of bed rest.
Although a medical certificate of fitness isn’t systematically requested, it’s important to offer the yoga teacher a quick report on his last obstetrical appointment in order that he can adapt the positions also as possible. for instance , if the baby is already low, there’ll be no squatting position.
Some prenatal yoga positions
The cow posture : sitting down, legs crossed on top of every other, we stretch upwards.
The tree posture (performed with a wall within reach) helps to figure on the balance which will be disturbed in pregnant women, the load of the uterus pulling forward. Standing, rest on the left leg, bend the proper leg and position the foot at the ankle, calf or upper thigh.
prenatal yoga tree pose
The cat-cow posture : on high-low-jack , we do the hollow back, the round back, without insisting on the digging but rather to hunt the stretch.
prenatal yoga cat-cow pose:
The cat-cow posture : on all fours, we do the hollow back, the round back, without insisting on the digging but rather to seek the stretch.
Whether you are a regular, or have just started after the first ultrasound, practicing yoga when you are pregnant is very helpful for your health and to prepare you for the efforts that lie ahead. It will allow you to better live your pregnancy on a daily basis. But before you start, it’s important to educate yourself well.
The prenatal yoga could even be a light sport great to refuel energy, reduce nausea , heavy legs and back pain, strengthen certain muscles you’d wish to supply birth, work flexibility and balance, reduce stress , and reconnect your body and also your mind. The breathing exercises also allow many to rearrange for childbirth .
Can we actually do yoga while pregnant?
The answer is “yes” of course! The goal of yoga for pregnant women : to relax and control the functioning of the diaphragm, the abdominal belt and therefore the perineum. In practice, it’s about performing breathing exercises or “prayanama” to become fully conscious of your breath. Breathing is of real importance during pregnancy to raised oxygenate the baby and on the day of delivery to support contractions and promote expulsion .
Concentrate and follow along side your mind the trail taken by the air you breathe. It enters through the nose, reaches the lungs, runs through your whole body before being exhaled. Concretely, the long run mother takes advantage of these courses on the day of childbirth . it is necessary to possess a deep and calm breathing at the time of the dilation, and really intense exhalations at the time of the pushes. Know that mom can choose work positions that relieve her.
Postures and prevention for prenatal yoga
To relieve your minor ailments, you’ll do a series of exercises, amid alittle anatomical course. On the program: stretching , postures or ” asanas “, to test, to adapt and to adopt according to your morphology, the position of the baby. you’ll feel lighter, more flexible despite the load of the belly. it is not about becoming an acrobat, but about achieving well-being, as an example , by stretching your spine, tilting your pelvis.
Always with the target of taking care of your body, the midwife will teach you the right reflexes to urge up, sit down, and lower yourself. Your weight is changing. the center of gravity is modified , and it isn’t always easy to live daily without suffering. For this, we often start from the analysis of bad movements. as an example , don’t lean forward to lower yourself to rock bottom , you risk falling. Learn to bend your legs. it’s less painful and fewer dangerous.
For each prenata yoga session , plan on loose clothing that you are comfortable in. The activity is practiced in socks. Consider having a small snack before you start. The future dad can attend the sessions, it will then be a team work
Seven childbirth preparation sessions are reimbursed by Social Security, provided they are provided by a doctor or a midwife. Their duration varies from 45 to 90 minutes. The sooner you start, the sooner you will master the art of breathing, essential for the day of childbirth.