Are you waiting for a new guest to arrive these days? During this time, you may feel a little uneasy , achy, and anxious, but you may be wondering what you can do and what is not good. Yoga, which is specially designed for pregnancy, is a great solution. Let's talk about this today.
What is Prenatal Yoga?
Simply put, this is a special yoga practice designed specifically for pregnant women. The focus here is on proper breathing techniques and gentle, gentle stretching exercises . There are no difficult, physically taxing poses like in regular yoga. The main goal is to make your body more flexible, relax your mind, and prepare you for the upcoming birth.
This yoga practice is great for your body and mind. And the benefits aren't limited to pregnancy. But remember, if you've never done yoga before, you should definitely talk to your doctor and get permission before taking a class like this.
Why should you do yoga during pregnancy?
Getting at least 30 minutes of physical activity a day during pregnancy is good for you and your baby. You don't have to do a lot of exercise to get it. Pregnancy yoga is a low-impact form of exercise. The benefits are more than you might think.
- Reduces stress and anxiety: Feelings of sadness, anxiety, and fear are common during pregnancy due to hormonal changes. The focused movements and deep breathing patterns of yoga calm your nervous system. It also controls the secretion of the stress hormone (Cortisol) . This makes you feel very relaxed.
- Improves blood circulation: The stretching exercises done in yoga improve blood flow to your heart and throughout your body. Think about it, good blood circulation in your body means your baby gets a good supply of oxygen-rich and nutrient-rich blood. This is essential for the healthy development of your baby.
- Makes childbirth easier: Starting yoga at any point during pregnancy can give you a great boost to cope with the pain and stress of childbirth. Research has even shown that meditation techniques and breathing exercises can reduce labor pain and the associated fear. Facing the pain with confidence and courage makes it easier to bear.
- You can build a good network of friends and support: If you go to a yoga class, you will get to know other mothers who are expecting babies like you. Sharing your experiences and learning from others' experiences is a great strength during this time. These social connections also help to overcome the fear of delivery.
How to do yoga at different stages of pregnancy?
As your pregnancy progresses, you may need to reduce the intensity of your workouts. Let's take a look at how to do yoga for each stage.
| Period (Trimester) | Things to consider |
|---|---|
| First Trimester | During this time, you may feel extreme fatigue and discomfort like vomiting. So, do not overexert yourself. Do yoga poses very slowly and carefully . Yoga suitable for this time can even relieve symptoms like nausea and back pain. |
| Second Trimester | Now that your baby is a little bigger, you should completely stop doing belly poses and sharp twists. Even if you've done yoga before and practiced difficult poses like backbends or inversions, it's best to stop doing them or make them much simpler. |
| Third Trimester | You may feel tired all the time during this time. Your balance may also be impaired. When practicing yoga during this time, focus on postures that relax the body and open the hip area. Use supports like pillows and blocks to practice poses that are comfortable and safe for your body. Avoid leaning forward. |
Be sure to take care of these things!
Exercising during pregnancy is a great way to stay healthy. But overdoing it can be detrimental . Some exercises and postures can be dangerous for you and your baby.
The most important thing is to listen to your body. If you feel discomfort or pain while doing a certain pose, don't force yourself to do it. Instead, step back from that pose and find a comfortable position.
There are several types of yoga and poses that you should not do during pregnancy:
- Hot Yoga: This yoga practice, which is performed in extremely hot rooms, is not at all suitable for pregnant mothers. The high temperature can cause complications that affect the development of the baby's nervous system ( Neural Tube Defects ) .
- Twisting and bending your body: These types of positions can cause your body to lose balance and increase the risk of falling.
- Positions that put pressure on the abdomen: Any position that pushes or puts pressure on the abdomen can be harmful to the baby.
Remember, even if you have been exercising since before you were pregnant, talk to your doctor before starting pregnancy yoga. Also, be aware of the following warning signs while doing yoga. If you have any of these, stop exercising immediately and talk to your doctor. If necessary, go to the Emergency Department (ETU) .
- A sharp pain that occurs with a certain movement.
- Vaginal bleeding .
- Decreased baby's movements (movements) in the womb.
Take-Home Message
- Prenatal Yoga is a very beneficial and safe form of exercise for both the pregnant mother and the unborn baby.
- This reduces stress and physical pain, increases body flexibility, and prepares the mind and body for childbirth.
- Be sure to consult your doctor before starting any yoga practice.
- Listen to your body when doing yoga. Avoid any uncomfortable, painful, or dangerous poses.
- If you notice symptoms such as sharp pain, bleeding, or decreased baby movement, seek medical advice immediately.
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