Yoga in pregnancy
Yoga is a great way for women to remain active and elastic during the second condition. Since yoga teaches proper breathing and holding, there are many benefits of these exercises. It improves circulation, reduces morning sickness, tension and mood, reduces swelling of the legs, improves digestion, increases energy and durability. Exercise yoga before birth helps to relax muscles of the cervix, which facilitates and accelerates delivery. If you have any concerns about exercising, consult your gynecologist and yoga instructor, as they will best advise you and resolve any dilemmas.
Yes, there are some situations that should be avoided. Therefore, it would be a good idea to practice with the supervision of instructors, especially if you are a beginner. If you work outdoors, consult your instructor if you have any doubts. Also, avoid situations that do not appeal to you or do not feel good while you are doing them. If you experience nausea or any pain during or after yoga, immediately discontinue exercise and consult a doctor.
Exercises for yoga intended for pregnant women combine stretching and strengthening exercises. This increases the power and durability, so this is an excellent exercise that prepares you for the physical, emotional and mental demands of pregnancy and childbirth. Exercises during exercise were modified for all stages of pregnancy so you can practice for all nine months, but it would be best to do exercises with an instructor. No exercises should be performed that overstretch the abdominal muscles (because the stomach should be relaxed all the time) and press the uterus, and close twisting and bending backwards as well as reverse positions should be avoided (standing on the head, shoulders).
If you have never practiced yoga before, you can begin your pregnancy, but only with the supervision of an instructor, who will tell you which type of exercise you can do and how to do them right. Avoid using manuals and exercise shots because no one can control you if you are working properly.
It is very important to wear comfortable clothes, where you can move freely. Cotton and liqueurs are the best choice. In addition, an unsurpassable anchor should be taken to prevent injuries. If you want extra comfort, you can put a blanket or a thick towel over the asure.
In some cases, yoga or certain positions should be avoided. Thus, pregnant women who have two or more babies have elevated pressure or some serious disease, premature birth or spontaneous abortion (in the second trimester), or have vaginal bleeding or a fallen placenta should not exercise. However, breathing, relaxation, and meditation exercises are recommended to all pregnant women, without restrictions.
Tips for trimesters
In the first trimester it is necessary to practice carefully and rest as between the end and the exercises. Listen to your body and recognize when it’s time for you to relax and rest. Also, the final relaxation exercises, instead of the back, lie on the side, so as not to put pressure on the blood vessel that carries blood from the womb to the heart. Also, do not forget to drink enough water before, during and after exercise.
In the second quarter, an energy inflow is felt, after a slight drop in the first quarter. However, when standing, you should adhere to a chair or wall, as it may happen that you suddenly rotate in your head. Lying on the stomach and on the back is not recommended and during this period the most replacement for certain positions is introduced, in order to avoid strain.
In the third trimester, special attention is paid to breathing techniques. The problem can be maintenance of the balance, so it is always necessary to adhere to the wall or chair. All exercises are done lightly and carefully, with an extended rest period, and the emphasis is on the positions that open the hips.