If you are expecting a baby these days, this is a very special time in your life, with many changes happening. It is normal to feel a little heaviness and restlessness in your mind along with the discomfort you feel in your body. So today I am here to talk about the best way to deal with all this and keep your body and mind at ease. That is yoga.
Is yoga really good for pregnancy?
"Yes, very good." This is the short answer. Pregnancy is a time when a woman's body and mind undergo a lot of changes. So, during this time, strength, flexibility, peace of mind, peace of mind, and proper breathing are very important. Yoga is the best way to get all of these in one place.
You may have heard of the Lamaze method of childbirth preparation. Many people don't know this, but many of the breathing and relaxation techniques in the method are derived from yoga. Dr. Fernand Lamaze learned these techniques from BKS Iyengar, a famous yoga teacher in India, and his wife. This means that the connection between yoga and pregnancy is not a new one.
What are the benefits of doing yoga?
If you regularly practice yoga during pregnancy , the benefits for you and your unborn baby are endless. Let's take a look at the main benefits.
| The benefit | How does that help you? |
|---|---|
| Blood pressure control | Helps control high blood pressure, which is common during pregnancy. |
| Strengthening of pelvic muscles | This helps a lot in making childbirth easier. The muscles become stronger and more flexible, making it easier to bear the stress of childbirth. |
| Reduction in morning sickness | Yoga can reduce discomforts such as vomiting and nausea that occur during early pregnancy. |
| Reduced body swelling | Swelling in the hands, feet, and face is common during pregnancy. Yoga helps to improve blood circulation and reduce this swelling. |
| Preventing varicose veins | Good blood circulation reduces the risk of varicose veins in the legs. |
| Better mental health | It brings great peace of mind by controlling conditions such as anxiety and depression that occur during pregnancy. |
In addition to these physical benefits, the peace of mind that yoga brings to your body is priceless. You develop an incredible awareness of your body, your breath, and the baby growing inside you. This gives you great mental strength to face childbirth.
I've never done yoga before, is it risky to start now?
This is a very important question. Here we need to think about two things. That is, whether you are someone who has been practicing yoga since before you got pregnant, or someone who is just starting out.
- If you already do yoga: Great! That's a blessing in disguise. You can talk to your yoga teacher and adjust your workout routine to suit your pregnancy.
- If you are a beginner: You need to be very careful here.
If you are starting yoga during pregnancy, it is safest to start under a qualified teacher who is experienced in this field and has experience working with pregnant mothers.
Because, during pregnancy, your joints and ligaments become more flexible due to hormonal changes in your body. Therefore, if you exercise without knowing how, there is a high chance of injuring your joints and muscles. Also, if you suddenly bend your spine unnecessarily, there is a possibility of a cartilage disc between the vertebrae protruding ( disk herniation ). Therefore , never start doing yoga by reading books or watching videos alone.
Things you can do to help
There are yoga styles that are specifically designed for pregnant women. For example, in Iyengar yoga, props are used to help pregnant women perform the exercises more easily. Examples include blocks, blankets, belts, and chairs.
For example, if you have difficulty bending over and placing your hands on the floor, you can do the exercise by placing your hands on a chair or a yoga block instead of the floor. Using these devices can also help reduce back and shoulder pain caused by the weight of the baby.
The specialty of breathing exercises
Towards the end of your pregnancy, as your baby grows, your diaphragm begins to push upward. This can cause difficulty breathing .
The deep breathing techniques taught in yoga help you maintain your lung capacity without losing any of your energy. Most importantly, these deep breaths increase the amount of oxygen that gets into your blood. This extra oxygen goes to you and your baby. It is very important for the baby's healthy development.
Simply put, yoga is not just an exercise. It is an investment in your body, mind, and soul. The secret of yoga is 'awareness'. Being aware of the postures we are doing, the breath we are taking, and the fact that we are 'aware' of all of this.
Take-Home Message
- Practicing yoga during pregnancy has many benefits, both physical and mental. It helps in a healthy pregnancy and an easy delivery.
- If you are new to yoga during pregnancy, make sure to do it only under the guidance of a qualified, experienced teacher. Never attempt complex exercises on your own.
- Listen to your body. Never exercise until you feel pain or feel overly tired. Do it slowly and enjoyably.
- Before starting any new exercise program during pregnancy, always talk to your doctor for advice.
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