“It`s amazing when you found there`s a baby in your belly!” said Claire, a young office lady in her exciting voice. “You know, it`s my first time to be a mom. I`m more than happy but still a little worried. I`d always been told there`s a horrible pain when laboring a baby. The pregnancy is a hard time to survive, my aching back, sore joint, and continually going to bathroom, make me feel abnormal. But compared with having a baby, these things mean nothing. The only thing I care about is whether my body is ready to deliver a baby, what should do to adjust myself into the best condition.”
Claire`s query is a common question for most moms-to-be. Again, Yoga can do something to help. This age-old practice keeps you limber, tones your muscles, and improves your balance and circulation, with little, if any, impact on your joints.
Benefits of Prenatal Yoga
The ideal yoga type for pregnancy is Prenatal Yoga, which is a great way to prepare for childbirth. Prenatal yoga can ease the discomforts of pregnancy, such as moodiness, shortness of breath, and swollen ankles; can give women time to bond with their babies; and can help them prepare for the rigors and mysteries of labor. Much like other types of childbirth-preparation classes, prenatal yoga is a multifaceted approach to exercise that encourages stretching, mental centering and focused breathing.
Studies have suggested that 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, carpal tunnel syndrome, headaches and shortness of breath
· Decrease the risk of preterm labor, pregnancy-induced hypertension and intrauterine growth restriction—a condition that slows a baby’s growth.
Safety Guidelines for Prenatal Yoga
Besides all the benefits of prenatal yoga, as any other exercise, you need to take certain general precautions when you’re pregnant. 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 may 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 most, if not all, days of the week. However, even shorter or less frequent workouts can 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
Practicing prenatal yoga is an easy-sweating process. To avoid overheating, drink plenty of fluids during prenatal yoga 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. Avoid inverted poses, which involve extending your legs above your heart or head, unless you’re an experienced yoga practitioner. 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
As you do prenatal yoga, 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.
Prenatal yoga is not only great ways to relax or stay fit, but also help you prepare for labor and promote your baby’s health. Each time when you perform prenatal yoga, the feeling of doing a massage will emerge. Indeed, it is a massage for you and for your coming baby.
Here is good news for Moms-to-be: Prenatal Yoga from Daily Yoga APP is on the way! The Prenatal Yoga program includes three periods, First Trimester, Second Trimester and Third Trimester, all are carefully designed for different expectant moms. With the blessings of the whole world, may Prenatal Yoga be your considerate companion together to welcome your healthy baby.
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