Is there anything that yoga can’t do? Not only is prenatal yoga good for you, but it’s also great for your baby! There are many institutions all over the country which offer great yoga classes for you and your unborn baby – with stellar results.
Prenatal yoga is divided into three different levels – one for the first-trimester, second and then the third and final trimester just before the baby is due. Below you can find just a few ways prenatal yoga is good for you and your baby, and how to get started.
Not only does it help you stay in shape during your pregnancy, yoga also keeps your muscles nice and toned, improves circulation in the body, and helps with a variety of breathing exercises that will keep you calm and centred during labor.
One of the first steps of any yoga classes doesn’t actually focus on the arms or legs at all – instead it teaches you ujjayi. This technique means that you breathe in through your nose and completely exhale through your mouth, leaving your stomach to decompress.
- Before you embark on your first ever prenatal yoga class, it’s a great idea to drink a lot of water. Sometimes yoga can feel physically exerting, so it’s always good to keep your body hydrated.
- Take a deep breath after every movement. With each class, this will be easier to remember, and soon you’ll find your body just does it naturally after every rhythm.
Best yoga position: Side-lying position
This is one of the best positions to end a class, and is suitable for women in their first, second or third trimester. Feel free to take as long as you want with this position, and practice breathing.
- Your instructor will let you know which poses to avoid, and which to embrace since your joints will begin to loosen up due to pregnancy. As a general rule you should avoid lying on your back, since the weight of the baby isn’t comfortable and it could block blood flow.
- Don’t rush into every position. Remember to take your time and listen to your body. If you feel extremely strained and tired, it’s best to take a break and ease back into the position later on.
Best yoga position: Cat Cow
This position is perfect for women who are in the early stages of their pregnancy. The exercise focuses on stretching the back muscles, and relieving any tight back pain.
- If you’re well into your trimester, you may feel that your sense of balance is compromised, and it’s harder to perform some of the standard poses. Use a chair to keep your balance, and remember to go slow and don’t rush into anything.
- It’s important to keep your body moving, so don’t hold poses for a prolonged period of time.
- Focus on breathing exercises which will help you in labor. Sometimes this could mean just reinforcing the ujjayi technique over and over again.
Image via Fitta Mamma