Pregnancy is the most sensitive phase of a woman’s life. If it is the first time, it can be scary too. Once you are living an independent life without anyone to tell you what to do and suddenly everything change. Every single action starts having a drastic effect on the beautiful bucket inside you. Every positive action you do will have a long positive effect on your baby. On the contrary, if you do otherwise, then you will have to pay for it. Health and fitness are so very important factors that determine the successful pregnancy. Women have to go to a gym and have yoga workout that will help them stay and fit and will also keep their child fit.
You need too much energy and strength during all this procedure. So if you will not start training from the first day, you may have to face some complications. There are many types of exercises and yoga training designed especially for the pregnancy. All you got to do is to tell the instructor that you are pregnant. Prenatal Yoga is the special yoga, which is designed particularly for the pregnant woman. It can be easily followed without any complicated machines or diets. Doctors all around the world, many times, refer the pregnant woman to some gym for prenatal yoga.
What is Prenatal Yoga?
Prenatal Yoga is a complete set of exercises that are perfectly designed for the pregnant woman. All the problems that are faced during the pregnancy are all covered in this yoga. The yoga has all the exercises that will help you fight against those complications like shortness of breath, pain in joints, back pain, nausea, and headache. It has a perfect timeline and has different exercises for different weeks. The main time of yoga is the start of pregnancy. You have to train as much as you can during that time. After that, when the pregnancy has reached critical position, you cannot do much and have to enjoy the fruits of the training you did.
Prenatal Yoga- A Week-to-Week Program
Prenatal yoga has a perfect timeline and the exercises you do, change with the time. The condition and complication of your body changes as the weeks go by. Thus, your body will not be able to do the back jumps from the 2nd week until the last week. Here is an aerial view of the prenatal yoga and the exercise you need to do in every week. The prenatal yoga is the same as your regular yoga, but there is some restriction on what to do and what to not. These exercises are to be rejected in the specified period.
First Trimester
The first trimester is the most crucial time in the sense of initialization. The fetus is getting transplanted, so you have to keep your belly straight and calm to avoid any mishaps. All the rough exercises that are done in the normal yoga are all banned in the first trimester. The following exercises must not be done.
- Back jumps
- Inversions
- Closed twists
- Retention
In the first trimester, there are not much of restrictions, but you have to be careful about the above exercises. Furthermore, you have to drink a lot of water, stay happy and have the best diet possible.
Second Trimester
The second trimester is the start of the complication. At this point, you start worrying about your joints. The joints start to loosen up, and your body starts getting weak. You must not stay in the same position for a long time. Decrease your stay time from normal. Go into the positions slowly, as you do not have the joints you once had. Be vigilant about the pain. If at any point of the exercise, you feel pain and exhaustion, leave it at once. Do not push yourself hard. Listen to your body for the best feedback.
You can now add the back jumps if you want to and even the inversions. But the shoulder inversion must be exercised, as it will put pressure on your lungs and cause you pain and discomfort. During this part of the pregnancy, you can do almost everything but a limited amount.
Third Trimester
The third trimester is the most complicated part. You have to restrict your yoga to greater extents. You can only continue the exercises that are in standing positions. You must have a proper support like a chair or a bed near you so that in the case of happening balancing problem, you can prevent yourself and the baby from any injuries and harm. Remember that with the increased girth, your idea of balance is not valid at all.
You have to start getting ready for the birth and practice the openers like the hip opener moves. You must exercise the moves that allow expansion of the belly to make you feel good and relaxed. You better not be bent or lying straight.
Safety Precaution
There are many precautions that are to be exercised in yoga during pregnancy.
- Avoid stretching your abdominal muscle.
- Skip the exercise that causes you pain and exhaustion.
- Try to be in the best shape and have a support with you at all time.
- Do not do the shoulder stands or any other exercise that disturbs your lungs. Breathing is a very common problem in pregnancy, so you must not disturb your lungs.
Benefits of Prenatal Yoga
- Prenatal yoga is the cure of all the problems that are commonly faced during the pregnancy.
- The prenatal yoga helps with the breathing problems.
- Save you and your baby from any injury.
- Keep your joints and muscles strong.
- Keep you calm and happy.
- Prepare you for the upcoming pain and agony.
- Relieves you from anxiety and depression.
There are many situations during the pregnancy when you start thinking negative due to the constant pain you are bearing. It can be dangerous for your baby. Prenatal yoga keeps you relaxed
and make the things better for you. It will help you think positive and bear the pain while being happy.
Related: How Do I Stay Fit in Pregnancy?
