Yoga BLOG

Prenatal Yoga: holistic yoga for expectant mothers Just a few decades ago, people would have just shaken their heads in horror at the thought of prenatal yoga. Exercise during pregnancy? And then yoga, with all its contortions? It's a good thing those days are over! Today, prenatal yoga, with all its beneficial effects, is on the agenda for many expectant mothers and also serves as a useful complement to traditional birth preparation classes. Here you'll learn what prenatal yoga is all about and how it can support you through your pregnancy. Something important to note: As a pregnant woman, you can generally attend regular yoga classes and adapt your exercises to your level of fitness with the help of your yoga instructor. However, in regular classes or open prenatal yoga sessions, your yoga instructors will specifically address the needs of expectant mothers, and you can also exchange ideas with other pregnant yoga practitioners before and after the class. Prenatal Yoga for Body, Mind and Soul Like all other forms of yoga, prenatal yoga is holistic and aims to restore your inner and outer balance. Physically, there are numerous asanas, as well as breathing exercises, that can make pregnancy particularly pleasant, alleviate typical discomforts, and perhaps even facilitate labor. All asanas in which you stretch your spine relieve the strain on your back, which is increasingly burdened by the weight of your baby. You also gain a basic level of fitness that will certainly be beneficial during delivery. With all exercises that also train the pelvic floor, you create a good foundation during pregnancy for a rapid recovery after birth. Meditation and all relaxing asanas are particularly beneficial for your soul. The key here is to find serenity and a sense of trust, which will help you embrace the miracle of birth without anxiety or tension. Prenatal yoga can also provide valuable strength for the unfamiliar and often somewhat stressful period after delivery. Important tips about pregnancy yoga You alone know best what's good for your body. So be careful not to overexert yourself. Especially when holding asanas for longer periods, it's important to maintain focused breathing and not hold your breath. Simply exit the asana early if you notice your breathing is no longer flowing normally and assume a position that's relaxing for you. Also avoid poses that place greater pressure on your abdominal and pelvic region (for example, the bow pose ), as well as asanas that involve excessive stretching in the torso area. To prepare for birth, nature gives you increased flexibility, especially in the last trimester of your pregnancy. However, you shouldn't fully utilize this flexibility in prenatal yoga to avoid overloading yourself and your tissues. Be careful with inversions The closer you get to labor, the more caution you need to exercise with inversions. Toward the end of your pregnancy, your baby's head will slide down deep into your pelvis. In rare cases, inversions can have the opposite effect. Meditation or relaxation before and after classes often takes place in a comfortable supine position. Not all pregnant women enjoy this. During prenatal yoga, position yourself in a way that feels comfortable to you. You can make yourself comfortable with blankets, blocks, or pillows , relax in a side position, or simply sit with your back against a wall. If you have any complaints, consult your doctor Inform your doctors that you're going to prenatal yoga. If you have any problems, discuss them with your gynecologist or even with your orthopedist if you have back pain or the sciatica that is typical of pregnancy. Once your doctors have given you the okay, there's nothing stopping you from practicing relaxing prenatal yoga for pregnant women! Image © halfpoint / 123rf.com