Pregnancy is an ideal time to start yoga. The postures for beginners are simpler than most people imagine, and you’ll also meet other mums-to-be at your classes. Yoga for pregnant women focuses on the balance between your mind, body and breath. This balance is created through: physical exercises and postures (asanas), breathing exercises (pranayama), relaxation & meditation. Zaazen Wellness, a holistic pre and postnatal wellness center based out of New Delhi offers classes on yoga for pregnant women and aims to build a space where women feel safe and looked after – physically, mentally, and emotionally Yoga For Pregnant women.
There are forms of yoga to suit any fitness level. It’s safe to do in pregnancy, and with the right modifications, can help you to stay fit, strong and supple. Most classes on yoga for pregnant women begin with a warm-up session to stretch your back, arms and legs. After that, postures will help to boost your strength and endurance. Classes usually end with a relaxation or guided meditation session to help you to wind down and feel refreshed.
If you do it regularly, yoga for pregnant women is an excellent way to improve your physical, mental and emotional wellbeing. The postures may help you to: firstly, improve your circulation, muscle tone and flexibility; secondly, stay mentally agile through relaxation, breathing and meditation, and thirdly, feel calm and ease muscle tension.
Your instructor will modify the postures so that they suit your stage of pregnancy. Listen to your instructor, and pay attention to what your body tells you. Yoga postures are generally designed to stretch, not strain. But if you feel any pain and discomfort, stop what you are doing. Think about gently allowing your body to open or lengthen during a posture, rather than pushing to achieve it. Take it easy, and opt for a break if you feel tired during a class. Take a bottle of water with you to sip if you feel thirsty. Also, try to eat a light snack an hour or two before your yoga class.
You can also talk to your yoga instructor about any concerns you may have.
The best time to start yoga if you’ve never done it before is in the second trimester, after about 14 weeks. Yoga guidelines advise you not to try postures in the first trimester, if you’re not used to them. Sadly, the most common time for miscarriages to happen is during the first trimester. There’s no evidence that doing yoga, or any other exercise, in the first trimester will harm your pregnancy. But, to be on the safe side, some yoga teachers will recommend that you don’t practise yoga for the first three months. In your second trimester, you are also less likely to feel tired and sick during a long class Yoga For Pregnant women.
If you do decide to practise yoga in the first trimester, keep to relaxation and breathing exercises. If you did yoga before becoming pregnant, you may want to slow down and be aware of any changes in your body. There are some postures and positions that are not recommended during pregnancy, such as: lying on your back after 16 weeks, breathing exercises that involve holding your breath or taking short, strong stretches or difficult positions that put you under strain, lying on your tummy (prone), upside-down postures (inversions), back bends and strong twists.
Just remember that the right kind of yoga for pregnant women will ensure that you stay fit, and above all – strengthen muscle groups, such as the abdominal and pelvic floor muscles, that play a big role during labour and birth.