Recommendation from a teacher of yoga and workout plan for the first home.
How Yoga helps during pregnancy
For the health and well-pregnancy women are advisedEffectiveness of Physical Activity Interventions on Pregnancy-Related Outcomes among Pregnant Women: A Systematic Review every day to pay at least 30 minutes of light exercise.
There are many reasons to choose as a daily activity is yoga. It has a mild effect on the body and can be practiced until the last weeks of pregnancy. Here are a few proven benefits of the practice.
1. Yoga relieves stress
Stress and anxiety of mother have a negative impactSystematic Review of Yoga for Pregnant Women: Current Status and Future Directions on pregnancy and fetal health. Since yoga classes focus not only on the development of the body, but also to calm the mind by means of concentration, mindfulness and relaxation, they help fight stress well.
In one study lowered yogaEffect of integrated yoga on stress and heart rate variability in pregnant women stress levels participating in the 31.57%, whereas the usual gymnasticsfor pregnant - only 6.6%. While classes have not only reduced the perceived stress, but also changed the standalone answer - the woman's body in another reacted to negative events.
2. relieves pain
Yoga for pregnant easierEffects of prenatal yoga: a systematic review of randomized controlled trialsback pain and pelvis. Mild stretching relieves tension in the muscles and develops flexibility, and holding certain poses strengthens the back muscles.
In addition, the psychological aspect can not be ignored: Yoga affectsYoga for Persistent Pain: New Findings and Directions for an Ancient Practice on the very perception of pain and a positive impact on the general emotional background.
3. It improves quality of life
In one studyEffects of integrated yoga on quality of life and interpersonal relationship of pregnant women We checked how yoga affects the quality of life of women at 20-36 weeks gestation.
It turned out that the classes have significantly improved not only the physical and mental health expectant mothers, but other important factors of well-being. The women from the yoga group had more energy, less pain and discomfort, they are more attuned to your body and even improve interpersonal relationships.
4. Increases the chances of a good delivery
Yoga reduces the risk of preterm birth, intrauterine growth retardation, and hypertension caused by pregnancy. Women engaged in this practice, more confidentEffects of a prenatal yoga programme on the discomforts of pregnancy and maternal childbirth self-efficacy in Taiwan in themselves, are positive about the outcome of pregnancy, childbirth them fasterYoga during pregnancy: effects on maternal comfort, labor pain and birth outcomesAnd babies weighEfficacy of yoga on pregnancy outcome more.
Who should not practice yoga for pregnant women
The yoga coach Maria Ahatova believes that, subject to regular exercise before conception light yoga practice will not stress for the body, and therefore will bring only benefits. Sporty girls can explore the asanas from the beginning pregnancy.
If you were inactive lifestyle is worth the wait.
The general recommendation for those who did not have a regular physical activity or who have a break in training more than 3-6 months - starting from 12 weeks in good health.
Maria also advises not to develop practice in conditions such as strong toxicosis, Any threat of miscarriage and low placenta previa.
With a low placenta previa should wait 20 weeks. If the placenta rises, then in special training for pregnant women are safe.
What you need to consider for those who want to practice yoga for pregnant women
Here are a few recommendationsPrenatal yoga: What you need to knowWhich must be adhered to class brought only benefits.
1. Talk to your doctor
Even if you feel fine, before the start of practice, consult with a gynecologist, a leading pregnancy. He will evaluate your condition and tell you whether it is possible to start the workout.
2. Prepare the room
If you are doing at home, in the room should be well ventilated to avoid overheating. Bikram YogaOr "hot" yoga, at that time under the ban.
3. Choose the right load
Classes should be comfortable for you, no shortness of breath and excessive stress. Stretch only until the range that was available to you prior to pregnancy. Also, you should avoid certain poses.
During pregnancy can not be based on stomachExcessively stretch it, such as bridge, perform closed twisting. In the early stages you should not lie with raised legs. This increases the pressure on the uterus and can cause miscarriage.
4. Engage regularly
In most studies, women practiced for 30-60 minutes a day, three to six times a week. This is consistent with the recommendations of physical activity during pregnancy.
5. Find a good instructor
This is especially important if you have never practiced yoga or other physical activity and you feel your body is bad.
How to find a good yoga instructor for pregnant women
The instructor will show you how to do the exercises, follow the correct techniques and safe exercise intensity.
Maria Ahatova advises when choosing this person to rely on a few important points:
- The presence of a professional coach education. This instructor is competent to biomechanics of movement, human anatomy and physiology.
- Teaching experience in yoga and / or sports discipline for at least five years.
- Passage of specialized courses for instructors in prenatal yoga.
- Physical training of the coach. Does it feel to teach your body, can build a harmonious posture.
- Real testimonials of satisfied customers coach.
Also assess whether the lesson personal approach, whether posture adapted to the capabilities of women.
The coach needs to see the level of preparedness of the ward. And let embodiments even in the total group: from simple to complex, gradually and regularly.
If you are not able to engage with a coach, you can try yoga at home.
How to practice yoga for pregnant women at home
Here is a list of simple and safe asanasFrom which you can start your workout. Hold each position for 6-12 breaths (breaths) or set the timer for 30 seconds.
If any discomfort, pain or bleeding, stop exercising and consult a physician.
Get on all fours, put the wrists under shoulders. On the inhale bend the arc of his back, his head down, then arch your back as you exhale. Do smoothly and under control, slightly delayed in extreme positions. Repeat 6-8 times.
Dog muzzle downward (adho mukha shvanasana)
lower hands on the floor, post up the pelvis, pull in a straight line from the pelvis to the toes. If you do not have enough stretch to put the heel on the floor, lift and bend their knees. Make sure that the back remains straight, do not hold your breath.
Pose rider (Ashwa sanchalasana)
Stand on one knee, pelvis and post body forward, stretching the leg muscles. Make sure that the knee front legs do not go beyond the toe of the foot and was wrapped inside.
Straighten your back, straighten shoulders and lower, connected by straight arms behind his back and fold your fingers into the lock. View point upwards, but do not throw back his head. Breathe calmly and evenly, feeling gentle stretching of the legs and shoulders.
Repeat with the other leg.
Pose a dove (ardha radzhakapotasana)
Sit on the floor, bend one leg at the knee and place the front of the body, a second pull back. Place the palms on the floor. Straighten your back and neck, keep shoulders and hips were positioned exactly, without bias to one side.
Repeat with the other leg.
Pose bolt (parighasana)
Stand on the left knee, right foot in the direction of pull. Raise your left hand and make a slope to the right. Put your right hand on his leg. Direct view into the ceiling.
Make sure that the housing is clearly leaning to the side, not a clone forward or backward. Do not rest your hand on the leg, just put it. Upon completion, repeat with the other leg.
The slope of the sitting with the general arrangement of the legs (upavishta Konasana)
Sit on the floor, legs straight, spread to the sides, so far as the bracing. Straighten your back, stretch the crown to the ceiling, and then make you lean forward, keeping the spine straight position. Put your fingers on your feet, look forward send.
The pose of the head on the knee (janu Sirshasana)
For this exercise, you will need elastic band-expander or any belt.
Sit on the floor, bend one leg at the knee and push the foot to the groin, the second straighten forward. Evenly distribute the weight between the sitting bones.
Throw Expander loop or strap on the middle foot and pull forward the case. It is important to keep your back straight, do not slouch and do not bend the knee his legs. Breathe smooth feeling soft stretch in the back of the thigh.
Repeat with the other leg.
Butterfly (baddha Konasana)
Sit on the floor, bend your knees and fold the stack in front of him. pull spine up, look forward, drag the crown to the ceiling. Grab hold of the foot and pull the knees down, trying to put them on the floor.
Mountain Pose sitting (parvatasana)
This is one of the mountain pose variation in the sitting position. Sit on the floor on your heels, hips, spread to the sides, so it was convenient. Pull the spine in a straight line, drag the crown to the ceiling.
Straighten shoulders, raise your arms above your head and join hands. Close your eyes, breathe deeply and evenly.
By Mary said Bozeman pose helps to get rid of uterine tone and relieve your back. You can perform this asana in a complex of other exercises, and separately - 5 minutes during the day.
Get on all fours, with your hands on your elbows, keep your neck straight - look at the floor in front of him. Relax and breathe deeply, concentrate on the position of the body, or breath.
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