Benefits of Yoga in Pregnancy
You are experiencing things you have never felt before. Not just physically, but emotionally too you are on a roller coaster. You have started losing sleep and remaining agitated throughout the day. Someone advised you to practice yoga, but should you or should you not? Okay, we will leave that for you to decide; for now, you can at least try scanning the benefits of practising yoga.
Yoga is different from exercising. Yoga is more than just physical fitness. It compiles stretching with light breathing exercises and meditation practices which make you clear-headed, more relaxed and create suppleness in your body, thus getting you ready for childbirth.
Generally, women are scared of the twists and turn in yoga. But, did you know that yoga is safe for you?
Benefits of Yoga in Pregnancy
Get relief from your common pregnancy complaints – The challenges of pregnancy are, of course, many. Are nausea, headaches and those odd sensations in the body not enough that pregnant women also complain of restless legs, heartburn, and insomnia?
By circulating blood throughout the body, yoga prepares your body for sleep, helps to alleviate the discomforts of acid reflux, restless legs, and back pain. You can fall asleep faster and also sleep better, which will further keep you fresh throughout the day.
- Fight stress and anxiety – Your husband is scared of you now because you could any time be yelling at him for something trivial. It’s time you become mushy-mushy again!
The slow breathing and gentle movements of yoga can help you feel relaxed and improve your stress level. The meditation and relaxation practices help to release the tension out, that you have stored unconsciously in your body, and cope with stress in a better way. Further, yoga brings blood pressure and heart rate at healthy levels, thus improving your overall health and well-being.
- Have a healthier pregnancy – Every pregnant mother wants to prepare beforehand for labor and ensure that her fetus is healthy. For this, you need to strengthen your body during pregnancy, your lower body in particular.
Studies have shown that practising yoga during pregnancy reduces the chances of preterm labor as well as intrauterine growth restriction (IUGR), a condition in which the baby doesn’t grow at a normal rate inside the womb. Yoga improves the birthweight of the baby and also facilitates easy and more comfortable labor by increasing the strength, flexibility, and endurance of the muscles much needed for childbirth. Moreover, yoga aids recovery after delivery.
- Stay physically active – It is a well-known fact that staying active during pregnancy is very important for several reasons; a crucial one is that you become less prone to the risks of complications in pregnancy.
Yoga, which is gentle and tailored according to the needs of an expectant mom, is an ideal activity to keep you physically active and fit. A walk in the morning and evening is a good habit, but incorporating a short yoga routine, with your medical doctor’s advice, can be very effective.
Safety tips before you practice yoga
- Get a medical opinion from your doctor or physical therapist to understand what is safe for your body.
- Practise yoga under a certified instructor. Prioritize prenatal yoga over your regular classes.
- Exercise in moderation, don’t do anything painful. Never strain yourself. If needed, modify your poses accordingly.
- Ensure utmost care while bending, twisting or turning your body; more specifically while transitioning in and out of poses.
- Stay hydrated. Wear proper yoga clothes, those that have a loose fit. Practice in an open area or a well-ventilated room.
What do you need to avoid during your pregnancy?
- Lower spinal or deep twists, and twisting along the midline (you can cramp your baby’s space)
- Asanas or exercises on your stomach, i.e. with your face down
- Overstretching, major backbends, and inversions
- Lying on your back for more than 3 minutes (especially after your first trimester)
- Any exercise that may cause even a mild abdominal injury
Pregnancy is mama-baby time, you need to be gentle on yourself now. Take time out from your busy work and home life for a short and regular pregnancy yoga routine. And when you go for your classes, you will meet other expectant mommies too; sharing your pregnancy journey – the experiences and challenges – with them will be so much fun.
If we tell you that yoga is safe for you throughout your pregnancy, then will you not HIT THE YOGA MAT today?
I’m Darfashan Parveen, a passionate blogger who loves to read and write about Pregnancy, Parenting, and Baby Care to make people aware of parenthood challenges and easy ways to overcome them. Apart from Blogging, I’m a foodie who loves travelling and dancing. For more write-ups, you may visit my website: https://www.wobblywalk.com
Thanks for useful post, bahut jaruri points, tips n uses bataye jo bahut kaam aauenge
That is the beauty of yoga, anyone under the sun can benefit from it. Pregnant women get wary about exercises but they don’t realise it can really help make the pregnancy easier if they do the right asanas under a trained supervisor. Thanks for sharing this valuable information.