- Yoga for pregnant women - another chance to give birth to a healthy baby
- What is Yoga
First, of course, you need to answer the question whether it is possible for pregnant women to practice yoga? The answer is definitely yes. During pregnancy, women go through major changes in the physical, mental and emotional sphere, and yoga is an excellent means to cope with them. This reduces not only muscle but also emotional stress, which is one of the satellites of pregnancy. So, what is useful yoga for pregnant women?
Pregnancy brings not only joyful anticipation of the birth of the long-awaited baby, but a lot of disturbing thoughts. This is partly due to changes in hormonal levels, in part - with the objective reality, because the reasons for concern about the future of the child do exist. Yoga helps to calm the mind, it helps to think more clearly and significantly reduces the level of anxiety
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Relief of discomfort
The physical changes associated with pregnancy may cause severe discomfort, especially in the later stages. Through yoga, which helps both to strengthen and relax the muscles, the discomfort is significantly reduced. In addition, breathing exercises help to better endure the last months of pregnancy, when the uterus begins to put pressure on the diaphragm.
During pregnancy, women may worsen posture. Some yoga postures and techniques specifically designed to improve it.
Yoga effective strengthens different muscle groups, so that the woman would be easier to bear a child. In addition, due to the development of muscles after childbirth is much easier to regain beautiful, slim figure
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As a rule, women who practice yoga during pregnancy face less difficulty in childbirth than other mothers. Yoga teaches the muscles to relax and breathe properly
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, Whereby the births are easier and reduces the likelihood of developing complications.
Pregnant women are not suitable for all asanas or yogic postures. First, let's talk about suitable positions.
Tadasana or Mountain Pose
Stand on the floor (preferably barefoot), straighten your back, pull your hands at your sides. Feet should touch each other. In other embodiments, the palm can be connected in front of him or pull his hands above his head. Stand still and breathe deeply. This pose improves posture and performance of the vestibular apparatus.
Pose Virabhadrasana or warrior
Stand with your feet shoulder-width apart or, arms extended to the sides parallel to the floor. Slowly squat on the left leg, bringing her much of the body weight and taking his left leg to the side. Expand the right foot to the right and turn behind her whole body. Hold this position for 20-30 seconds, return to starting position. This asana helps to improve concentration, helps to better balance and eases back pain.
Lean forward from a sitting or Pashimotanasana
Starting position: sitting on the floor or on a mat for fitness, legs extended forward. Slowly lean on as far as possible in advance. Ideally, you should first get his hands up socks, and then touch his forehead knee. In late pregnancy lean only as much as the stomach allows. This position makes the muscles more flexible back and shoulders. In addition, it helps to improve posture and relieve stress
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Starting position: standing on the floor with your feet together. Stretch your arms up and connect them over the head. Raise your left leg, bending it at the knee, and take aside, as far as you can. Press the left foot to the right knee and try to keep this position for at least 30 seconds. Thus it is necessary to breathe evenly and ensure that the back was straight. Tree Pose effectively stretches the muscles of the legs and back, develops vestibular system and soothes the mind.