Yoga
- Tips and Exercises for Pregnancy
by Kim Draper
Yoga
can be a great way to stay flexible and prepare
for birth. There are many ways to learn yoga:
in a class with a professional teacher, or at
home with a book or video tape.
Yoga
has been used for centuries to help center a person
and relieve stress. In many countries, yoga for pregnancy
is considered the only option. Yoga can be a great
way to stay flexible and prepare for birth. There
are many ways to learn yoga, in a class with a professional
teacher, or at home with a book or video tape. As
with any exercise program it is best to consult your
physician before beginning.
If
you are having a fairly normal pregnancy, then yoga
is fine for you. If not, then you may want to check
with your doctor before you begin a class or do this
at home. If you are trying to conceive, yoga may be
able to help you along the way to building your family.
Some poses that may help you conceive are the same
poses that you need to avoid as soon as you become
pregnant
From
the beginning of your pregnancy to the end, yoga can
teach you relaxation, breathing, and stretching and
strengthening exercises to help you feel comfortable
with the changes in your body, mind and spirit during
and after pregnancy. It's also beneficial in many
other ways:
Helps you develop awareness of yourself and your
baby so you can participate more fully in you and
your baby's health and well-being.
Allows your body to stretch to remove tension and
tightness and relieve the other common annoyances
and discomforts of pregnancy.
Increases energy and vitality.
Encourages you to strengthen where you need to for
birth and for mothering a growing child.
Provides breathing exercises that deepen your relaxation
physically, relieves stress and improves your body's
circulation, immune, and digestive systems.
Practices meditation to enhance your concentration
and your focus.
Gives you and a partner loving, supportive yoga
postures to practice together. And, offers you visualizations
to heighten your relationship with yourself, your
partner and your baby.
Positions
To Avoid During Pregnancy
Positions that should be avoided during pregnancy
depend on what stage of pregnancy you are in. During
the fifth month of pregnancy, the uterus is growing
rapidly, getting heavier and heavier. Due to the heaviness
of the uterus, lying on your back for more that 10
minutes may cause some compression to the blood vessels,
which would decrease blood to the uterus an oxygen
to the baby.
During
the fifth month (or sometimes sooner), it may be uncomfortable
to lay on your stomach. So these types of exercises
should be avoided. A good rule to follow is do not
do any positions that are uncomfortable or do not
feel right.
Yoga
Positions, Early Stages and Ending Stages:
Pregnancy
Sit up - Lie on your back, feet flat on the
floor close to your buttocks, and clasp your hands
behind your neck. Inhale and lift up the head and
shoulders and twist to the left. Exhale as you go
down. Repeat twisting to the right side. Keeps the
abdominal muscles strong without strain. When these
muscles are exercised, help to hold the baby correctly
in position.
Modified
Child's Pose - Sit on the floor with knees
wide apart and resting on the floor. Bend forward.
Join your hands together and put them on the floor
and rest your chin on them. Helps to open pelvic area.
Also gives you a comfortable resting pose and a gentle
forward bend.
Modified
Forward Bend - Sit on floor, spreading your
thighs apart to accommodate your abdomen. Bend forward
and try to hold the toes with your hands. Keep the
knees straight. This helps to open pelvic area.
Modified
Cobra Pose - Stand with feet together (you
may separate them for comfort) and hands clasped
at the back. Inhale and drop the head back. Hold and
breathe gently. Inhale again arcing the back, pushing
your chest and arms back. Finally push your hips forward.
Avoids abdominal pressure and strengthens the legs
while giving a good backward bend.
Modified
Cat Pose - Kneel on all fours, inhale and
lift one leg straight up behind you, raising your
head at the same time. Hold the pose and breathe normally,
then exhale and lower the leg. Change legs. Keeps
the lower back limber and strengthens the legs.
Wall
Butterfly - Lie with buttocks and feet against
the wall, soles together, and let your knees drop
open. Use hands to press knees down toward the wall.
Opens up pelvic area, to give an easier labor, and
strengthens the legs and lower spine.
Wall
Squatting - Separate your feet widely and
place the soles flat on the wall. Gently pull your
knees out and pull down with your hands, pressing
your feet against the wall. Opens up the pelvic area,
to give an easier labor. Promotes elasticity of vaginal
muscles.
Pelvic
Lift - Kneel on all fours, exhale and arch
upward, flattening the lower back. Then inhale and
arch downward curving the lower back. Lift your head
up and back and breathe naturally. Repeat several
times. Strengthens the uterus. It encourages deep
breathing and eases lower back strain. It makes you
feel healthy, and some mothers find this position
comfortable during labour. It stretches the spine.
Perineal
Exercises
Lie
comfortably on your back, ankles crossed. Tilt the
pelvis up, pressing the small of your back against
the floor. Exhale, squeeze your thighs together,
and clench the buttocks, contracting the pelvic
muscles. Hold for a count of 5, inhale and relax.
Sit, squat or stand comfortably. Exhale, and contract
the muscles of the anal sphincter. Hold for a count
of 5, inhale and relax. Exhale again, and contract
the vaginal muscles. Hold for 5, inhale and relax.
Keep
the pelvic, anal and vaginal muscles strong and healthy.
The muscles, like elastic will stretch fully for the
birth and quickly return to normal avoiding postnatal
problems like a leaky bladder. Also help to develop
awareness and control of the muscles, so that you
can actively help in easier birth.
Abdominal
Corpse Pose - Lie sideways using your hands
as pillows and draw one leg upwards while lying to
take the weight of the abdomen and distribute it over
the rest of the body. Helps in relaxation. Must be
practiced after doing all other exercises, this is
the cool down exercise.
There
don't seem to be many books on Yoga and pregnancy,
but one that looks well explained and short enough
to be read in less than nine months is Yoga
for Pregnancy by Francoise Barbiraet.
Yoga
during pregnancy really can offer very extraordinary
benefits, but it's important to take care too. Opinions
on what is appropriate vary, but most Yoga practitioners
agree on the following points:
The start of pregnancy probably isn't the best moment
to start Yoga for the first time ever. If you do
so, it should certainly be with the guidance of
a Yoga expert, and one who understands Yoga and
pregnancy.
If you're thinking of attending a class or are just
starting one, let the tutor know that you're pregnant.
Don't practice Yoga between weeks 8-13.
Avoid postures that compress the abdomen, and also
anything involving breath retention.
Don't take postures to the point where you're fatigued.
For more of Kim's writing, please visit
her websites The
Healing Alternative and
CandleCrafters
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