Yoga for Pregnant Women

Fitness for pregnant women

Pregnancy can be one of the most delightful and joyful phases of a woman’s life. However, there are several dos and don’ts that a woman needs to follow during the nine months. In the recent times though, women have realized that they need to stop exercising completely, during the course of their pregnancy. Some of the exercises that are commonly recommended for pregnant women are walking, swimming, light aerobics, Pilates for pregnant women and yoga for pregnant women, to name a few. In fact, most doctors and health experts advise women to set a workout routine, which includes an exercise for pregnant women like swimming or walking. Moreover, every exercise routine should include stretching exercises that need to be performed before and after working out. A pregnancy fitness routine is no different, as there are certain stretches for pregnant women that should be performed before exercising in order to reduce the risks of aches, sprains or injuries.

Pregnancy does not just cause a woman to gain weight on the stomach; most women tend to put on weight on the thighs, hips and breasts too. There are several pregnant women who find it difficult to cope with the amount of weight they gain during pregnancy. This is mainly seen in those women who are used to being extremely fit and active prior to getting pregnant. It is quite common to see such women also ask doctors and fitness trainers for tips and advice on how to reduce buttocks and thighs. Exercises like walking and swimming are great for losing weight on the thighs and hips and at the same time, they help tone up the legs and calves too.

However, pregnant women should consult a fitness expert, before they perform any exercises. It is important to realize the strenuous exercises could apply pressure to the uterus, which can be harmful for the baby. Therefore, all the exercises that are included in a pregnant woman’s workout routine should be light. Moreover, it may not be advisable for pregnant women to exercise during certain months, especially in the first trimester. Therefore, it is absolutely imperative for women to go through a proper check up and get a “go ahead” from a doctor before exercising in any way. In case any of the exercises lead to any amount of discomfort, it is important for women to stop right away and keep the doctor informed about it (even if there are no symptoms that accompany the discomfort).  

Yoga for pregnant woman

There are many women who have heard about prenatal yoga, which can be described as yoga for pregnant ladies, but are apprehensive about trying it out. This is because Yoga usually conjures images of turbaned saints performing complicated headstands, body twists and joint locks and therefore, even the thought of pregnant women and yoga may sound absurd. However, it is important to realize that such complicated exercises are not a part of yoga poses for pregnant women. Several prenatal classes also offer free yoga for pregnant women. This is mainly due to the fact that yoga is very effective in reducing stress and tension, which is a major problem faced by many pregnant women. Also, yoga can help make the body more flexible, which can be quite useful, when it comes to labor and childbirth

In the recent times, the ancient practice of Yoga has become very popular all across the globe, especially in the western countries like the United States. This is probably why there are several yoga studios that are offering yoga courses for pregnant women. Some of the studios also offer different yoga classes for pregnant women, based on which month or trimester they are in. However, before taking up any yoga lessons for pregnant women, it is important to consult a doctor and get a “go ahead”. Moreover, while undergoing yoga training for pregnant women, it is imperative to keep the yoga instructor informed about any complications or unfavorable symptoms that the woman suffers from

Yoga positions for pregnant women

It is understood that pregnant women cannot perform all the different poses and postures in yoga. There are specific yoga postures for pregnant women that are relatively safe, if performed correctly and under the supervision of a yoga guru. Some of the common poses that are included in a yoga routine for pregnant women are:

• Ardha Chandrasana (The Half Moon Pose)
• Baddha Konasana (The Cobblers Pose)
• Setu Bandha Sarvangasana (The Bridge Pose)
• Sputa Baddha Konasana (The Goddess Pose)
• Utthita Trikonasana (The Extended Triangle Pose)
• Marjariasana (The Cat And Cow Pose)

The various yoga poses mentioned above are practiced not just by pregnant women, but by several other people too. However, there are certain exercises that have been altered or changed a bit, so that they become more suitable for pregnant women and can be practiced by them with ease. Some of the other yoga moves for pregnant women could include:

• The Modified Cat Pose
• The Modified Child Pose
• The Modified Cobra Pose
• The Modified Forward Bending Pose
• The Pelvic Lift
• The Pregnancy Sit-up

Most of the yoga poses for pregnant women are such that they do not apply any pressure on the abdominal region. Given below is an example of a yoga pose for pregnant women:

Marjariasana (The Cat & Cow Pose):

This pose can help a woman by making her body supple and flexible. It is also very beneficial for increasing the strength in the abs.

• Place your hands and knees on the floor, just like how a baby crawls
• Keep the hands beneath the shoulders and the knees below the hips
• Take a deep breath and push your pelvis down. Look up at the ceiling at the same time
• Release your breath, while you  round your back and tuck your navel in  
• Repeat these steps a few times

There are several yoga poses that should be strictly avoided by pregnant women too. Positions like Dhanurasana (The Bow Pose), Navasana (The Boat Pose), Halasana (The Plough Pose), Natrajasana (The King Of Dance Pose), Ushtrasana (The Camel Pose), Bhujangasana (The Cobra Pose), Matsyasana (The Fish Pose), Pavan Muktasana (The Wind Relieving Pose) and Ekpadasana (The One Legged Pose) should never be practiced by pregnant women.

A pregnant woman who does not know the mechanics of labor will, naturally, be tense and frightened. This only increases the pain. Yoga is a simple technique that strengthens the body and enables it to tackle new developments with maximum ease and comfort. Yoga makes people look within and understand the body mechanism. It is a great preparatory technique to help pregnant women cope with what has to come. Here are a few tips for pre-natal (pregnancy) care:

The general Yogasanas can, if you wish, be done only for the first 2 months.

Suggested pranayamas for pregnant women :

• Vajrasana
• Padmasana
• Sukhasana
• Shavasana

Always end your Yoga session with this asana to relax your body. The meaning of relaxation is undoing tensed muscles and hence it is synonymous to reduction of pain.

'Pranayama' or breathing exercises should be done twice daily. This is to facilitate complete expulsion of carbon dioxide that will give way for fresh intake of oxygen.

Suggested breathing exercises are:

• Mild kapalabhatti
• Lots of anuloma-Viloma
• Brahmari

Deep or free breathing at the rate of 5 breaths per minute also contributes to relaxation as compared to the normal rate of 18-20 breaths per minute. We also advise an enema once a week to make way for proper elimination from the intestine. Regular morning and evening walks are compulsory.

As far as diet goes, spices, salts, sweets and fat should be drastically reduced. Have starchy foods in moderation and plenty of fruits, vegetables, juices, curd, buttermilk and sprouts. Preferably, avoid foods that take a long to digest such as non-vegetarian food and dairy products. Due to the property of salts to retain water, it can lead to high blood pressure and swelling of the feet. For this reason, minimum intake of salt is recommended.