Prenatal Yoga

(June 30, 2010)

what is prenatal yoga

Fundamentals of prenatal yoga: Prenatal yoga is increasing in popularity nowadays as when clubbed with cardiovascular exercises such as walking, prenatal yoga is known to be an ideal way to remain in shape during pregnancy. It also helps keep the mom to be limber, improves the sense of balance and circulation and also tones the muscles. Prenatal yoga is also extremely beneficial to pregnant women as it teaches various techniques to relax and breathe deeply which come in handy while dealing with labor, birth and even motherhood. Ujjayi is a common breathing technique use din prenatal yoga that requires the pregnant woman to inhale air slowly via the nose, allow the lungs to fill out as much as possible and then slowly exhale the air completely. This technique of breathing allows the pregnant woman to remain calm during pregnancy and labor as when an individual is afraid or in pain the body will produce more adrenalin and less of oxytocin which is a hormone that helps labor to progress.
Pre natal yoga in the first trimester: During this phase, yogic exercises involve breathing exercises and light stretching which need to be altered in intensity if any discomfort or pain is experienced.
Pre natal yoga in the second and third trimester:  During this phase the pregnant women’s joint tend to loosed up and hence the poses or asanas used should not be practiced for too long as it will be difficult to maintain one’s balance. Similarly poses that require the woman to lie flat on the back should also be avoided as it may restrict the flow of blood to the uterus.
Ideal Pre natal yoga poses:
Baddha Konasana (Cobbler’s or tailor’s pose): In this form of prenatal yoga one needs to sit up straight against a wall and keep the soles of the feet touching one another. Then the knees should be gently pressed down and away from each other as much as possible. The pregnant woman should hold this pose for as long as she is comfortable.
Cat-cow or Pelvic tilt: This yoga pose is ideal to relieve back pain arising out of pregnancy. In This pose the pregnant woman should get on all fours with the arms placed at a shoulder width distance. The buttocks should be tucked around and under the back as one’s breathes in and the back should be relaxed into a neutral position as one breathes out. This pose should be repeated at one’s own pace and comfort level.

Submitted by A on June 30, 2010 at 04:54

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