To expect the best mothers to best prepare for the long-awaited moment - childbirth, today offers a huge selection of different courses. But still, many prefer integral yoga. And, although recently it is believed that the use of this type of practice is a tribute to fashion, it is still a fallacy. The technique is ancient, effective and tested for millennia. Also yoga for pregnant women, reviews about which is always only positive, helps to prepare for the birth of a child both physically and psychologically. Practicing women manage to avoid perineal tears at the time of the appearance of the child. Subsequently, they do not have postpartum depression. The yoginis in an interesting position are shown any inverted asanas (poses). This helps the fetus to fit in the womb in the best way.
Yoga for pregnant women: 1 trimester is most suitable for practicing
Training for those awaiting the birth of a baby is undeniably useful. Thanks to them, breathing, digestion, elimination of toxins, blood circulation are established. In general, yoga for pregnant women (1 trimester) makes it possible to avoid varicose veins, constipation, morning sickness, headache and other unpleasant manifestations during this period, delicate for women. But, of course, there are a number of warnings that must be observed during the period of gestation.
What is allowed in 1 trimester?
In the first trimester, it is recommended to use such pranayama techniques as surya bhedana, chandra bhedana and ujayi. For meditation practices, it is best to use singing the universal sound of Om, ajapajapa meditation, or relaxing Shavasana. Yoga nidra is the best calming method at the time of ripening.
Yoga is very effective for the inner spiritual harmonization of a woman. Exercises for pregnant women should be performed on the side, this will relieve pinching of the inferior genital vein. During practice, it is advisable to use props (bolsters, belts), as well as support in the form of a chair, which will allow you to accurately enter the necessary poses, maintain balance. It is best to train daily, even if only a little, rather than for a long time, but only once a week. Forward inclinations are performed carefully, without squeezing the abdomen, you should stretch more.
Through yoga classes at home, you can perform a cycle of obligatory asanas such as Janu Shirshasana , Shavasana, Supta Baddha Kanasana and Baddha Konasana with a bolster. The final exercise, the Linked Angle Pose, is performed as follows:
First you need to take the pose of the Staff (Dandasanu). Here, the legs are compressed to the knees, and the soles are connected. Feet are brought as close to the pelvis as possible. If the hips cannot be lowered to the floor, you can sit on a blanket or a special pillow. The height of the support should not be too high, it is desirable that the knees are at the level of the pelvis. The heels are divorced, the feet relax and unfold soles to the top. You can lean your hands on the floor in order to open the chest as much as possible and extend the body. In this position, you need to stay a couple of minutes.
Do not avoid inverted positions, even a headstand (Shirshasana), which has a very positive effect on a pregnant woman, especially if there have been miscarriages before. Of course, when there is not enough experience in correctly carrying out such practices, it is recommended to take yoga lessons from an experienced instructor.
In order to properly execute Shirshasana, it is recommended to observe the following rules:
- keep the spine straight;
- apply a minimum of muscle effort;
- enter into a state of relaxation of the body and full consciousness;
- breathe freely in full chest.
After the headstand there should be no unusual and unpleasant sensations. At first, it should be done exclusively with the insuring person. At the initial stage, asana can be mastered in the corner of the room or just near the wall. This will protect you from falling. But it is better not to lean against the support, otherwise it will then be difficult to stand on your head without holders. At the beginning of the exercise, the crown of the head falls to the floor, the inverted position is mastered, then one leg rises, and the second follows in a smooth swing. In Shirshasan, the angle between the hands should be no more than 90 °.
What is not recommended in 1 trimester?
It is desirable that yoga for pregnant women (1 trimester) excludes such stomach-squeezing asanas such as Navasana, Ardha, Dhanurasana, Bharadvajasana, Bhekasana, Shalabhasana and Urdhva Mukha Shvanasana. If there are miscarriages, it is better to completely exclude standing poses. Jumps should be avoided, as they create pressure on the vessels and muscles. Do not stay in positions requiring tension for a long time.
What is yoga useful for pregnant women?
Many doctors noted that practitioners in general have good physical health, and optimism comes from them. The bodies of expectant mothers are plastic and properly prepared for childbirth, during which they can take the desired comfortable position.
Regularly doing yoga at home, you can eliminate the various types of pain associated with pregnancy, as well as reduce the pain that is still present immediately after childbirth. Thanks to the use of this technique, a woman develops internal comfort, appears harmony, a point of balance. It is convenient for her to be in any unusual environment, physical or psychological state. Spirit and body are strengthened.
Spiritual and philosophical doctrine for the benefit of pregnant women
In India, pregnant yoga, which is very good, is very popular. Here, expectant mothers attend special classes from the first days after they learn about their interesting situation. The load during their practices is less than that of the representatives of the beautiful half of humanity who have been engaged for a long time.
Yet for many Indian women, home yoga is a common thing. Every day they perform a set of exercises that have been trained in their family. The knowledge about the teachings was transferred to them from mothers, grandmothers, great-grandmothers, and therefore they do not have any internal contradictions as to whether it is worth doing yoga or not. The local population has a clear understanding of the appropriateness of this practice in life. Here for women, such a physical and moral approach to preparing for childbirth is a centuries-old tradition.
When to start pregnant?
Masters of learning say that you can begin to master special asanas at any time, preferably, of course, at an earlier stage. Then yoga for pregnant women will be more effective. 1st trimester, thanks to the practice, will be easier. There are times when future mothers come to the group for classes a couple of weeks before the baby is born and even manage to acquire some skills and achieve certain results. The main thing here is to take into account factors such as the level of physical fitness and the duration of pregnancy. If a woman has previously practiced yoga, then she can safely be practiced in a special group with a more intense and diverse set of exercises. An instructor working with such a contingent should have a certificate stating his special training and skills in this area.
Do yoga with a mentor or on your own?
Everyone has their own path to yoga. Someone in search of something new goes to a yoga studio, while others master difficult asanas at home according to the book. Here, even inept attempts to perform exercises can be considered a personal practice. But it is important to understand that it is more difficult for a beginner to correctly build a training complex in such a way that it meets the needs of the body as much as possible.
A considerable load on the joints and muscles is yoga. Exercises for pregnant women should be performed especially carefully and carefully. Only with the correct position of the spine and proper breathing is practice beneficial, otherwise it can even hurt. That is why it is better to master this mystical teaching from the beginning under the clear guidance of a skilled instructor. It will help to overcome difficulties and cope with internal psychological blocks. Also, the master will give for the development of the already tested and built in the correct sequence complex of effective asanas. Such “live” lessons are more productive than mastering practices by video or book.
Today, it’s easy for anyone to sign up for courses. Yoga for pregnant women is taught in many rooms. In the classroom, women with different gestational periods have the opportunity to study various variations of asanas and recharge with positive energy. A good instructor will inspire his students in an interesting position to obtain proper results in mastering this fascinating and useful spiritual and philosophical teaching. If necessary, you can even make an appointment with the master for individual consultations.
The benefits of doing yoga at home
Quickly and comfortably mastered yoga for pregnant women (1 trimester) at home. In this case, the expectant mother automatically ceases to depend on the schedule of the club or instructor. A yogi can do asanas for as long as she wants, and at any time of the day. You can perform exercises to the music, or in complete silence. If something does not work out, always without haste, you can calmly repeat a complex fragment even several times. In a solitary state, a deeper immersion in breathing techniques and asanas occurs, their effect is better felt. But for this kind of personal practice you need to mature. Some come to her literally after several joint exercises with the group, where they catch all the intricacies of the exercises, while others feel their readiness only after a couple of years. In any case, you always need to focus on the sensations of your own body, which, except for the person himself, is best known by no one, not a single experienced specialist.