Should you do Yoga during pregnancy? Well yes, in Indian mythology legend has it that Abhimanyu (Arjuna’s son) had listened carefully to his mother Draupadi’s story of getting into the Chakravyu, but he did not know how to get out of it as he slept off.
So, Garbhaabhasya is very much a part of our mythology. It is believed that the child is connected to the mother via her umbilical chord and can listen, hear and feel too after the third month. A pregnant lady is advised to listen to spiritual music, eat right, and do light exercise and yoga along with some light pranayama.
Of course, each pregnancy is different and do consult your physician on embarking on any kind of fitness regime. Factors like your exercise and fitness history and other health parameters will determine your course of action. My advice is if you are completely new to Yoga and exercise then you have stick to basics and not go overboard.
There are pregnancy trimesters. The first three months are very crucial and chance of miscarriage are high so utmost care should be taken. Of course, certain asanas which will put direct pressure on the abdomen are not recommended. And nothing of course that makes you sleep on your stomach. Medical consent is very important and post the seventh month too you have to be extra careful.
On the basis of pregnancy trimesters there are certain exercises that cannot be carried throughout all pregnancy months. Konasana (angle pose) for instance should not be continued post seven months of pregnancy. Once the mother feels uncomfortable doing an asana, it is advisable to stop immediately without further straining the muscles.
Avoid forward bending asanas (strong back bends, such as the boat pose), inverted poses and exercises that might put pressure on the abdomen. Asanas that require lying down on the weight of your stomach should be strictly avoided.
Celebs and prenatal Yoga
Would be mothers are often times inspired by Former Miss Universe and Bollywood actress Lara Dutta who recently became a mother of a baby girl launched her prenatal yoga DVD titled ‘Heal with Lara’ under pre-natal yoga expert Tonia Clarke.
Yoga postures mentioned below focus on strengthening the pelvic muscles that help enhance the womb space for the healthy growth of the foetus. By doing regular exercises, a lot of happy hormones are released called ‘endorphins’ that keep a mother energetic and positive sans the deterring and erratic mood swings coming in way.”
Prenatal Yoga
Much like other types of childbirth-preparation classes, prenatal yoga is a multifaceted approach to exercise that encourages stretching, mental centering and focused breathing. Research suggests that prenatal yoga is safe and can have many benefits for pregnant women and their babies.
Prenatal yoga can Improve sleep
- Reduce stress and anxiety
- Increase the strength, flexibility and endurance of muscles needed for childbirth
- Decrease lower back pain, nausea, headaches and shortness of breath
Prenatal yoga can also help you meet and bond with other pregnant women and prepare for the stress of being a new parent.
What happens during a typical prenatal yoga class?
A typical prenatal yoga class might involve:
- You’ll be encouraged to focus on breathing in and out slowly and deeply through the nose. Prenatal yoga breathing techniques might help you reduce or manage shortness of breath during pregnancy and work through contractions during labor.
- Gentle stretching.You’ll be encouraged to gently move different areas of your body, such as your neck and arms, through their full range of motion.
- While standing, sitting or lying on the ground, you’ll gently move your body into different positions aimed at developing your strength, flexibility and balance.
- Cool down and relaxation.At the end of each prenatal yoga class, you’ll relax your muscles and restore your resting heart rate and breathing rhythm. You might be encouraged to listen to your own breathing, pay close attention to sensations, thoughts and emotions, or repeat a mantra or word to bring about a state of self-awareness and inner calm.
Are there special safety guidelines for prenatal yoga?
To protect your health and your baby’s health during prenatal yoga, follow basic safety guidelines. For example:
- Talk to your health care provider.Before you begin a prenatal yoga program, make sure you have your health care provider’s OK. You might not be able to do prenatal yoga if you are at increased risk of preterm labor or have certain medical conditions, such as heart disease or back problems.
- Set realistic goals.For most pregnant women, at least 30 minutes of moderate physical activity is recommended on at least five, if not all, days of the week. However, even shorter or less frequent workouts can still help you stay in shape and prepare for labor.
- Pace yourself.If you can’t speak normally while you’re doing prenatal yoga, you’re probably pushing yourself too hard.
- Stay cool and hydrated.Practice prenatal yoga in a well-ventilated room to avoid overheating. Drink plenty of fluids to keep yourself hydrated.
- Avoid certain postures.When doing poses, bend from your hips — not your back — to maintain normal spine curvature. Avoid lying on your belly or back, doing deep forward or backward bends, or doing twisting poses that put pressure on your abdomen. You can modify twisting poses so that you only move your upper back, shoulders and rib cage.
As your pregnancy progresses, use props during postures to accommodate changes in your center of gravity. If you wonder whether a pose is safe, ask your instructor for guidance.
- Don’t overdo it.Pay attention to your body and how you feel. Start slow and avoid positions that are beyond your level of experience or comfort. Stretch only as far as you would have before pregnancy.
If you experience any pain or other red flags — such as vaginal bleeding, decreased fetal movement or contractions — during prenatal yoga, stop and contact your health care provider.
How do I choose a prenatal yoga class?
Yoga is an especially safe and effective exercise for pregnant women because, in addition to providing relief during pregnancy, it can help prepare your body for labor and delivery. The gentle movements and slow breathing can also provide stress relief.
Vajrasana –Good exercise to the legs and thighs. This asana can be done throughout pregnancy.
Yastikasana-This is an excellent pose as it offers complete stretch to the thighs, arms and spine followed by complete relaxation. Throughout pregnancy can be done.
Parvatasana-The chest and trunk muscles get strengthened. Relives backaches and corrects postural defects. More oxygen to the body.
Talasana (I, II, III, IV)-Helps chest, spine, extremities and abdominal muscles. Throughout pregnancy however, after 3 months do not raise toes.
Cat/Cow Pose. If you’re experiencing back pain, you’ll want to rock between these two poses. This basic set of movements stretches the spine and allows your belly to hang, which can ease tension. It can also help move the baby into optimal position for birth. These poses will help you during labor if you experience “back labor.” To maximize benefits of these poses, sync your breath with your stretching by breathing in and expanding your abdomen on the cow stretch and exhaling and contracting your abdomen when you arch
Balancing Table Pose. From all fours, stretch your right leg back behind you and reach your left arm forward, hold for 3-5 breaths and then alternate. This pose requires core strength to maintain balance, so it’s good for working those abdominal muscles, which will be important during labor! You might also find relief from round ligament pain if practiced regularly.
Downward Facing Dog Against a Wall. This variation of downward dog is excellent to help ease upper back and shoulder tension as well as open up the sacrum and lower back. Using a wall keeps your head elevated, too, which is recommended if you experience heartburn.
Bound Angle Pose. Practice good posture and deep breathing while in baddha konasana, or bound angle pose. You can even give yourself a foot and calf massage to improve circulation and ease the strain of added weight.
Veerbhadrasana (The Warrior Pose)
his pose helps warm the entire body and cultivate strength in the lower body (quads, hamstrings, abductors, inner thighs) as you reach through a full range of motion in the upper body (flexibility training in the glenohumeral joints). The core stabilisers (TVA, abs and lower back) are also active in the sequence.
