Yoga During Pregnancy: How safe is it to exercise?

How do you feel about Mac and Cheese? Doesn’t the combo makes you feel good? That’s how yoga tags along with pregnancy. It is perfection. Exercises like yoga, walking, and swimming are extremely safe for your body and soothing to your mind. It helps you breathe and relax, not only during pregnant days but also during your labor and the postpartum period. But you might have to take some precautions during the gestation period. Why shouldn’t we play it safe for the baby?

Prenatal yoga, apart from helping you to stretch and loosen up your muscles, also becomes a good platform to meet other moms-to-be. You get to share your concerns and anxieties and thus face the changes more positively. Regular exercising at least 30 mins a day or 3-4 times a week can improve your heart health, reduce your lower back pain and even shorten your labor pain and time. It helps you to keep your Endorphin, the happy hormones in your body, high. Baby’s coming becomes less painful and more smooth.

The exercise plan varies for every woman depending upon her fitness level, the trimester she is in, and how she is feeling about it. Here are a few tips to start your yoga plan with.

  • If you have a regular instructor and a gym, don’t forget to inform him/her about your pregnancy and the trimester you are in.
  • Discuss your concerns and queries with your doctor or health care provider and take suggestions before you start your exercise plan
  • It is better to do your exercise against a wall or with the support of a chair. Let’s not accidentally harm the baby in any way.
  • Now is not the time for weight reduction. So make sure you never overdo it. A regular exercise routine during the pregnancy period can help you reduce weight after your delivery.
  • Always stay hydrated.

There are some exercises and yoga asanas perfect for the gestation period. On the other hand, there are certain exercises, poses or asanas in yoga that need to be dodged completely during your pregnancy period. Safe exercising can strengthen your body and tone your pelvic and abdominal tissues making your body labor-ready. Below are a few do’s in yoga which can be beneficial for you and the tiny tot growing inside you.

  • Standing poses: You can widen your legs to make space for your tummy while doing standing poses in yoga
  • Poses like Ardha Chandrasana, Pigeon, Konasana, Triangle, Knee to Ankle increases the flexibility of your body and thus makes the birth process less agonizing.
  • Listen to your body. If your body says “STOP”, stop immediately without a second thought.
  •  Side stretches: Side poses and variations of side planks can be comforting as your belly expands.
  • If you see any warning signs like vaginal bleeding, unusual pain, dizziness, uterine contraction or vaginal fluid leakage, you might have to halt your workout.

While you keep yourself and your baby strong and healthy, Also make sure to take note of the DON’TS in exercises too.

  • No poses which give pressure on to your stomach.
  • Strictly no poses which involve over-stretching, twists, inversions, back bending and jumps.
  • Avoid fast breathing and holding breath during your exercise time and try following the birthing breath technique.
  • Hot yoga can raise your body’s temperature and that is not an advisable act during pregnancy period and for your baby.

Yoga is a very safe option in exercises that could be adapted into your routine during your pregnant days. Over and above staying healthy, yoga keeps your mind calm and body prepared for the baby. Walking and swimming are also safe exercises to practice during pregnancy. Make sure the water is of the right temperature during your swimming sessions. Also, make yourself comfortable when you workout by wearing loose-fitting clothes and shoes with good grip and support which will never let you fall. Make the most cherished period of your life a little bit sweaty and a lot more healthy. This phase of your life isn’t the time to stop doing things. This phase is a new beginning to try new things.

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