Prenatal yoga classes are becoming extremely popular than ever. When harmonizing with a cardiovascular exercise, for example, walking, yoga can be a perfect way to stay in shape throughout your pregnancy. This age-old practice keeps you nimble, tints your muscles, and increases your balance and circulation, with petite, if any, impact on your joints.
Yoga is also helpful because it aids you to learn to breathe deeply which makes you relax, and will come in useful when you face the physical demands of labor, birth, and motherhood. The advantages of yoga aren’t only for your physical happiness; taking a prenatal yoga class is an elevated way to meet other pregnant women and thereby to become part of a community. Being in a supportive and positive atmosphere with others like you can award you a regular emotional lift and keep you motivated to continue exercising.
You most likely don’t have loads of limitations this early in your pregnancy, but consider the following basic rules of safe pregnancy workout.
- Warm up
- Cool down
- Keep moving
- Don’t overdo it
- Make it a habit
- Don’t get overheated
- Drink plenty of water
- Wear the right clothes
- Take in extra calories
- Don’t lie flat on your back
- Get up from the floor slowly
- Steer clear of dangerous sports
- Check with your healthcare provide list
Best Poses for Pregnancy
The following asanas or poses are recommended during pregnancy:
Squatting: This position helps to relax and open the pelvis and toughen the upper legs.
- Stand in front of the back of a chair with your feet to some extent wider than hip-width apart, toes positioned outward. Grip the back of the chair for support.
- Go down with your abdominal muscles, raise your chest, and relax your shoulders, followed by lowering your tailbone toward the floor as though you were going to sit down on a chair. Gethold of your balance so that most of your weight ought to be toward your heels.
- Take a deep breath and push your legs to rise to a standing position.
baddha konasana (Cobbler’s or Tailor’s pose): This pose aids to open the pelvis. If you are exceedingly movable -jointed in your hips, confirm your “sit bones” are well grounded on the mat or blanket. Put pillows or rolled-up towels beneath your knees to pass up hyperextension of your hips.
- Park yourself straight aligned with a wall and the soles of your feet touching each other.
- Softly push your knees down and away from each other, other than not forcing them apart.
- Continue in this position as long as you’re comfortable.
- Lie down on your right or left side with your head resting on your arm or a blanket.
- Place a pillow or blanket roll between your thighs to give some support to your hips.
- If you’re in a yoga class, your trainer may lead you during some breathing exercises.
- Step on your knees and hands, shoulder-width and hip-width spaced out; hang on to your arms straight, but not lodging the elbows.
- Place your buttocks under and curved your back as you breathe in.
- Loosen up your back into a nonaligned position as you breathe out.
- Repeat this at your own speed.
There are also some other good poses during pregnancy, for example, Tree, Warrior I and I I, Down ward facing dog etc.
Remember, compare with any exercise, you necessitate to take specified general precautions when you’re pregnant, and your instructor may help you out by guiding you properly.