Uttanasana Or Standing Forward Bend
Forward bends are not usually advocated during pregnancy, but this one is an exception and is good for the legs and the back.
How to Perform
- Stand straight with your feet 3 inch apart from each other
- Rest your hands on the side of the body with your palms facing the thighs
- Inhale deeply and bring your hands above your head with your palms spread out
- Exhale and bend forward as you breathe out
- Simultaneously, also fold your hands in the Namaskar mudra
- Hold the pose and count till 10 or 15. Continue breathing normally and do not hold your breath
- Now take a deep breath, relax and come back to the first position
Here’s My Story And Why We Need To Have More Conversations About The Need For Pregnancy Loss Leave
After years of treatment, in my third round of IVF, my husband and I were ecstatic to find out that we were finally pregnant. It felt like our fertility journeywhich, up to this point, had been tumultuous with failed IVF rounds, an endometriosis diagnosis, and a chemical pregnancywas resulting in some amazing news.
Now, we know my answer to “what do you want to be when you grow up” wasn’t initially “Vice President of Business Development,” but at that point in my life, that’s where I was, and it was going well! I was climbing the corporate ladder, and at five weeks pregnant, I had to take a business trip to Cincinnati. The morning of my meeting, I woke up in excruciating pain. I called my reproductive endocrinologist, and the next thing I knew, I was rushed to the emergency room. So, there I was, in an unfamiliar city, hospital, and alone without my husband, all while I was supposed to be working.
It turned out I had an ectopic pregnancy, where the embryo was implanted in my abdominal cavity instead of my uterus. This is extremely rare and can be fatal. Later that afternoon, I underwent emergency surgery, and that was the end of my pregnancy: a devastating miscarriage. And of all days for this to happen, it was Mother’s Day. I’m still baffled as to why it had to happen on that day. The pain and grief still linger in the air, and I suffer from PTSD because of it.
Yoga And Pregnancy: A Safe Effective Fitness Option For Moms
This article is authored in part by Salena Quinlan Shults, Owner/Instructor, Yoga on Main.
Some things just go together, like peanutbutter and jelly or Sonny and Cher. For us, yoga and pregnancy belong in thatlist as well. Yoga has been shown to help improve heart health, reduce depression symptoms, and relieve chronic pain, among many otherbenefits.
In recent years, weve seen a large increasein the popularity of yoga. The 2016 Yoga in America Study found that 36.7 million Americans practice yoga, up from20.4 million in 2012. Of those practitioners, 72 percent are female.
Many pregnant women do yoga throughout theirentire pregnancies, just as both of us did. Some women might wonder if itssafe for them and their developing babies to practice to full term, and otherswho want to start practicing might be nervous about it.;
Expectant moms often ask us when they have tostop doing yoga, and the answer is: You dont!;We highly recommend yoga for most pregnant women, both from our personaland professional experiences. Yoga has several benefits that are specific topregnancy and recovery. Below, we outline how it helps, suggest poses to try,and offer tips for finding the perfect instructor.
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Avoid These Yoga Poses For A Healthy Pregnancy
If you’ve just found out that you’re pregnant, and wonder how this can affect your yoga practice, we’ve got great news! Theres no need to put it off until some other indefinite time.
In fact, prenatal yoga is actually good for you.
From reducing stress to relieving back pain and nausea, yoga during pregnancy can help you prepare for labor both physically and mentally. Besides, thanks to numerous yoga props;and postures modifications, you can continue your yoga practice almost until the great day.
There’s one catch though. Always consult with your doctor before engaging in any exercise to avoid complications during pregnancy. Even it has been a part of your daily routine.
This ultimate guide to yoga wear and equipment will help you find the props that will support you in your yoga practice all the way until the due date.
Best Yoga Poses For Pregnancy
Pregnancy Melissa Mercedes
NOTE: ;Always consult with your healthcare provider before starting a yoga practice while pregnant.
My pregnancy was a yoga practice in itself. When pregnant, I had so many expectations around what my practice should look like. And, I had a strong practice prior to pregnancy so did not think for a moment that I would have to modify my asana practice. From the very beginning, my pregnancy was difficult with chronic nausea and fatigue and swelling in the feet due to increased progesterone and slowed circulation. I had to practice nonattachment and surrender for nine months with so many things including refraining from favorite foods and drinks, significant shift in lifestyle and career, as well as modifying my asana practice. My practice was whittled down to basic yoga poses with restorative becoming the dominant theme. Over time, the focus of my practice shifted from physical to emotional, with an aim to develop and nurture the intuitive wisdom that would support pregnancy, childbirth, and beyond.
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Why You Might Want To Try Prenatal Yoga
It’s good for you and your baby to get at least 30 minutes of movement each day. You don’t need to do extensive workouts to see the benefits of exercise. Prenatal yoga is a low-impact fitness routine that can help improve your mood and sleep, increase your strength and flexibility, and decrease lower back pain and other common symptoms of pregnancy.
More benefits of doing prenatal yoga include:
Reduces stress and symptoms of depression and anxiety. The combination of intentional movement and structured breathing can help alleviate symptoms of depression. Breathing in slow, rhythmic breaths activates the nervous system and blocks cortisol, which, in high amounts, has been linked to depression.;
Improves blood flow. The stretching and movements in yoga help increase blood flow to your heart. Improved blood flow means more oxygen-rich blood is going to your baby. This keeps your baby on track for healthy development.
Betters your labor experience. Starting prenatal yoga in any trimester can help you better relax and stay positive once you go into labor. Meditation and breathing exercises have been shown to reduce pain and anxiety during labor. Being confident and building your coping abilities will also help you have a less painful labor experience.;
Yoga During Each Trimester
The further along you are in your pregnancy, the less intense your workouts should be.
What To Do Instead
The first trimester is commonly thought to be the riskiest part, so just go gently. Dont stress yourself out and stay completely stationary in an attempt to protect your baby. The more relaxed you are, the more relaxed they’ll be and youll have to move to go about your normal day.
Try to get your daily steps in but don’t aim for an arbitrary number like your pre-pregnancy 10k. Listen to your body and adjust to what feels good in the moment.
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Yoga Precautions For Pregnant Women
- Poses that put pressure on the abdomen and other difficult poses should not be done during advanced stages of pregnancy.
- For the first trimester, standing Yoga poses are advised as this will help strengthen the legs, enhance circulation, generate energy, and may reduce leg cramps.
- During the second and third trimester, you may reduce your time spent for practicing the asanas to prevent fatigue and overwork. Instead, focus more on breathing and meditation.
- Also, it is not advised to practice from the tenth through the fourteenth week of pregnancy since these are crucial times.
- Do not overstretch the abdomen; the emphasis of your twisting poses should be on the shoulders and the upper back and not on the abdomen. Avoid doing inversion poses.
- You do not have to do all these asanas and remember to listen to your body and just do as much as you easily can.
How To Make The Most Of Yoga During Pregnancy
Moms-to-be should focus more on stability and strength, rather than endurance and flexibility. Use modifications, props, or a wall to make each pose well-supported. Pregnancy hormones loosen your muscles and ligaments, which increases the risk for injuries if you push yourself too far in terms of flexibility. This is true even in the first trimester. Another hormone called relaxin, which is at its highest levels in the first trimester and relaxes muscles, tendons, and ligaments, also peaks in the first trimester. This laxity means you can accidentally over-stretch your joints and muscles.
Finally, some forms of yoga done in extreme heat, like Bikram yoga, where the room can be up to 105 degrees Fahrenheit, are not recommended during pregnancy. There are currently no studies that can tell us whether heated yoga is safe for pregnant women. But we do know heated yoga tends to raise core body temperature, which can pose significant risks for both mother and baby. Heat also loosens ligaments further and increases the risk of overheating and dehydration.
Yoga offers many benefits during pregnancy. But if youre pregnant and you want to try yoga, do check with your doctor first.
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Yoga For Pregnancy Recovery
Yoga can be gently introduced into your routine at about six weeks postpartum, or whenever you have clearance from your doctor or gynaecologist to exercise. Desi believes and studies show that yoga is a fantastic tool for recovering your strength, flexibility, balance, good posture and an overall sense of well-being.
What Is The Best Time To Begin Yoga In Pregnancy
Your prior health history before beginning with the exercises is important. Those new to yoga and trying it out for the first time during their pregnancy must get it approved by the doctor. This is because the first three months of pregnancy are the most crucial as the chances of a miscarriage are high. This is the reason why utmost caution is important, especially during the first trimester. It might not seem so since the bump isnt very visible, but yoga for early pregnancy and pre pregnancy yoga also require a lot of care and guidance.
The best time to begin yoga during your pregnancy is in your second trimester, which begins after 15 weeks of pregnancy. In case of an IVF pregnancy, some yoga teachers recommend waiting till about 20 weeks before starting the classes, but the relaxation and light breathing exercises can be practiced at any time.
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Yoga Prenatal Y Embarazo Apoyo
Mientras que usted está embarazada, es importante para construir un fuerte sistema de apoyo. A menudo, este sistema de apoyo incluirá los amigos y la familia. Sin embargo, puede ser beneficiosa para expandir su sistema de apoyo para incluir a otras madres embarazadas. Al participar en una clase de yoga prenatal, se le da la oportunidad de conocer a otras mujeres embarazadas a las que puede compartir sus preocupaciones con.Más importante, conocer a otras mujeres embarazadas le da la oportunidad de hablar con alguien que pasa con el embarazo.
Create A Comfortable Environment
Yoga is like;a slow medicine that gradually affects your body positively. You cant achieve your goals if you do yoga in a stressful environment. So, choose a space in your home where you feel comfortable and safe. We recommend choosing a larger space with natural light and access to fresh air so that you can breathe deeply. Consider lighting candles or using a diffuser with calming essential oils to set the tone for your practice.
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Avoid Deep Twists And Backbends
As your belly starts expanding, deep twists can compress the uterus and affect the blood flow to it. Open gentle twists are fine but avoid yoga poses like Marichiyasana or Lord of the Fishes Pose that constrain your stomach.
Even if your uterus is still very small, its best to start adapting your practice and new habits as soon as you are aware of your pregnancy.
Deep backbends, on the other hand, can overstretch your abdominals and contribute to the formation of diastasis recti.
Prenatal Yoga Poses For First Trimester:
In this stage of your pregnancy, most poses are fair fame. But, depending on how many babies youâre carrying and how quickly your body changes, you might want to start avoiding deeper forward folds at the end of the first trimester. Instead, try taking a wider stance with your legs to make room for your growing belly.
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Can Prenatal Yoga Be The First Time I Ever Do Yoga
Yes! You dont have to be a yogi before you conceive to jump on the prenatal yoga bandwagon. As long as your doctor has given you the green light to stay physically active during pregnancy, yoga is an ideal activity for all expectant moms: Its gentle and designed for pregnancy, which means it helps prepare you for the mental aspects of childbirth . But remember, its always a good idea to check with your doctor before starting any new exercise during pregnancy.
Introduction: What Is Yoga
Yoga is a physical and mental discipline which originated in India and developed in the 20th century. Its known for its physical, mental, and spiritual benefits.
The word yoga comes from Sanskrit meaning union or yoke of yoga. It combines breathing techniques with postures, meditation techniques such as concentration on a single point, scriptures , and self-discipline to achieve various aims such as relaxation, relief from stress, increased strength or flexibility.
The aim of yoga is to unite the body with the mind through intense exercise in order to achieve a balance within ones self. This balance allows for people to focus.
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Doing A Safe Yoga Practice During Pregnancy
Kristin McGee is a certified personal trainer and currently teaches yoga and meditation for Peloton. She is also certified in Pilates and by the National Association of Sports Medicine.
Prenatal yoga is a popular way for expectant moms to stretch and relax during pregnancy, plus learn techniques that they can use during delivery. If you go to a prenatal yoga class, the poses will be adapted for pregnancy when necessary, but if you want to practice on your own or are wondering why particular poses are to be avoided, this guide makes it all clear for you.
Make sure to consult with your prenatal healthcare provider before starting any exercise regime, especially if you have a high-risk pregnancy.
Second Trimester: No Belly Poses Or Extreme Backbends
Generally, in the second trimester, mamas-to-be feel their best. Your belly isn’t quite yet in the way, and if you had morning sickness, it most likely has gone away by now. For many, the first-trimester fatigue will have lifted.
Plus, your baby is now much more secure in the place where it will continue growing for the next several months.
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So Why Do We Care About Modifying Or Avoiding Yoga Poses Altogether While Pregnant
The highest risk for miscarriage occurs in the first trimester. This is the time of embryo implantation and attachment of the placenta to the uterus. So, yoga poses to avoid when pregnant and in the first trimester might be worth exploring. While yoga is considered a form of healthy exercise to engage in during pregnancy, there are some yoga poses we may want to modify or avoid during pregnancy.
There are general recommendations for pregnant women, broken down by each trimester. For example, in the first trimester yoga poses to avoid during pregnancy are deep twists and those that engage the abdomen to curtail any potential impact on the implantation process. And, certain belly down poses like cobra might be fine as long as the lower belly is not compromised. Second trimester recommendations include spreading feet wide apart to make space for the growing belly and continuing to minimize deep, closed twists. By the third trimester, pregnant women should consider asana modifications that emphasize creating space for the belly and baby and avoiding compression of the belly. Supine poses at this stage should also be considered.
Prenatal Yoga Is Safe During Pregnancy
Regular exercise during pregnancy helps to keep weight gain slow and gradual and it prepares your body for the rigors of birth. During the first two trimesters, you can continue normal exercises such as jogging, running, aerobics, and even some lightweight training.;;
As the pregnancy progresses, alternative forms of exercise like yoga can be used to stay in shape while taking the intensity level down a bit.
Most traditional yoga poses are safe in pregnancy
Yoga is an exercise that involves strengthening, stretching, breathing, and balancing. During the first few months of pregnancy, traditional yoga poses are completely safe. As the pregnancy progresses, expecting women may find certain poses are no longer comfortable or unsafe for the baby due to changes in the female body and balance issues associated with pregnancy.
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Tips And Modifications For Yoga While Pregnant
How to alter your yoga practice for a safe and fit pregnancy.
Its no secret that your body is different during pregnancy. You are evolving and the way you work out should as well.
When it comes to yoga, there are a number of key modifications, both physical and mental, to;keep in your back pocket before you carry on with your practice while pregnant.
Here are 12 simple modifications for practicing yoga while pregnant Aaptiv has your back. As a reminder, before beginning or continuing any workout routine you should seek the advice of your doctor or medical team.