As with any exercise, you need to take some precautions to practice yoga during a safe pregnancy.
Practicing yoga during pregnancy has surprising results for pregnant women. The following shares will help you practice yoga in the most effective way during your pregnancy.
First, you should avoid lying on your back, especially after the first trimester, as this can increase pressure on the abdominal aorta (the vein that carries blood from the legs to the heart) and reduces blood flow to the uterus. In addition, you may experience dizziness, shortness of breath, and nausea.
Instead, use a pillow to lift your upper body while lying down or change positions while lying down. Limit the amount of time you lie on your back to 1 minute, then lean sideways for 30 seconds between each back exercise.
Second, you should skip head and shoulder exercises. Pregnancy is not the time to start exercises in reverse position, as the risk of falling or fainting is extremely high. The reason is that when the head is down, the head's position is lower than the heart, so it is not safe for most pregnant women.
In addition, pregnant mothers also do not practice positions that require a lot of abdominal muscles. The bends over your knees and back bends can cause damage. So avoid stretching movements that make you feel uncomfortable or hurt your muscles.
Finally, you should avoid doing yoga in hot and humid conditions like hot yoga classes, as it can cause dangerous overheating.
You should practice the following positions because they are very safe during pregnancy:
This position helps to widen the pelvis. If your hip joint is quite flexible, place your pelvis close to the floor. You should place pillows or roll towels under your knees to avoid excessively stretching your hip joints.
Doing:
Sit upright or lean back against the wall, soles of your feet touching;
Gently press the knees sideways, the soles of the feet are not separated;
Remain in this position as much as you can and change movements.
This posture helps you effectively relieve back pain during pregnancy.
Doing:
Stand up straight and kneel down like a crawl, arms shoulder width apart, knees apart;
Point your buttocks downwards and bend your back as you inhale;
Return to normal position as you exhale.
Repeat a few times depending on your strength.
Try doing squats every day to relax, open your pelvis and strengthen your thighs. When you start to feel burdened, support your lower body with yoga pillows (block) or a couple of stacked books. Focus on relaxing and breathing deeply.
Doing:
Stand facing the back of the chair, feet slightly wider than hips, toes facing out. Hands hold the back of the chair for support;
Tighten abdominal muscles, lift chest and relax shoulders. Then, lower your lower spine to the floor as if you were about to sit in a chair. Most of the weight will be in your heels so keep your balance;
Hold the posture according to your strength;
Take a deep breath and exhale, pushing your legs to stand up.
This is a great relaxation position to end the exercise.
Doing:
Lie left or right, knee on arm or towel;
Place a pillow or blanket between your thighs so that your hips are supported;
If you're in a yoga class, your teacher can help you with some additional breathing exercises.
You can also try out some other poses during pregnancy like standing warrior and tree postures. These poses will help strengthen joints and improve balance. The warrior pose can also alleviate back pain and sciatica.
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