Yoga for pregnancy is truly wonderful. Yoga calms, relaxes and focuses the mind, it is a wonderful tool to use during your pregnancy to help truly appreciate and enjoy this blessing! With the approval of your health care provider, a yoga practice together with a light cardio routine, like walking, is a prefect workout not only for mom but also for the unborn baby. A happy calm momma makes a happy baby. Your baby will feel how your body moves. Many women have said that their babies move more during a yoga practice. Yoga also improves circulation, balances and tones ones muscles. Those who practice yoga are able to return into their pre-baby body faster. Yoga keeps you happy and calm and in a better mindset to deal with all the hormonal changes that comes with pregnancy and having a baby. You feel well adjusted and calmer, knowing that the love that you now feel for your child is pure and boundless. Your body feels good, you are well rested, in part, due to your yoga routines and most importantly, your baby is happy!
If you are taking a yoga class make sure your instructor knows that you are pregnant. Alternatively take a prenatal yoga class.
Taking a class is great for socializing. Being apart of a group of mothers who are experiencing the same joy creates lasting friendships and future play-dates!
Yoga focuses on breathing. Ujjayi or ‘ocean breathing’ is great to practice during pregnancy because its focus is to relax. Sit in crossed legged or lotus pose, comfortably. One could also put a pillow underneath ones buttocks, this could cause less strain on the lower back or alternatively sit against a wall, helping you prop up higher. Slowly breath in through the nose, feeling the breath move from your core, opening the chest and lifting. Try slowly counting to five whilst breathing in ..1..2..3..4..5.. lifting your chest as you breathe pulling in all the air. Breathe out through the nose, slowly, counting to 5, contracting the stomach, making the ocean sound in the back of your throat. Repeat this process, relaxing, focusing, warming up the the body. The baby loves your breathing. You feel relaxed and happy. This is the mood you want to create. Practice this breathing when laying down, watching television, walking. This brings your focus into your body and helps you listen to what your body needs. Smile whilst breathing. Thankful!
The key to all, or any yoga poses that you practice during pregnancy is to pay attention to your body. Whether you feel discomfort, excessive heat, anxiety, restlessness, pain, dizziness, nausea, hunger or even thirst. Come into a seated pose, breath in deeply and exhale and listen from here. Once you are able to calm your body and focus you can then readjust or modify, or even stop. This is a special time for you to be totally in tune with what is going on inside. You are making a baby for goodness sakes! The parts are being put together inside your body. Your body is already working so hard. Respect it.
Remember also to keep yourself well hydrated before, during and after your yoga practice. Dehydration leads to dizziness and nausea. It is imperative that your drink as much water as possible. You expel water when you sweat, and according to Peg Plumbo CNM, pregnant women have increased water loss through their lungs. By seven months, the blood volume doubles itself and the amniotic fluid replenishes itself about a cup of water an hour. Your kidney’s physiology also changes and thus the filtration of water through the kidney increases. So keep drinking water! Women have also had preterm labor from dehydration. You have to build up your resources and keep comfortable and cool.
Simple Yoga Poses For Pregnancy
If when in the First Trimester, you are currently in a Yoga routine or class, keep doing it. Bringing your news to your instructors attention. She is the expert in her field and will then lead you the correct, most comfortable way. Alternatively seek a prenatal or pregnancy yoga class.
Here are some simple positions to practice when pregnant.
Cobbler Pose
Sit up straight or against a wall. Sit up on a pillow if this is more comfortable. Try to remove the flesh from under your buttocks (a common request during a class)
Bring your feet in, soles touching, as if you are a butterfly. Flap your wings, knees. Put gentle pressure on your knees to open your hips. Remembering to breathe.
Cat / Cow pose
Come onto your knees and hands. If this is uncomfortable, fold your mat double so that your knees and wrists are cushioned. Your knees are directly underneath your hips, hip distance apart. Your hands are starfished open, with the creases of your wrists forward. Your hands are placed underneath your shoulders, shoulder distance apart. You are aligned, thus no injury. Breathing in, raising the head, arcing the back down, tailbone up, breathing out, head slowly goes down, back arches up into cat pose repeating, slowly, mindfully. Breathing in slowly, head up, chest down, tailbone up, holding and then breathing out as you drop the head slowly and arching the back up and tailbone in and down, with caution. Repeat.
This position helps relieve back pain. As the center of gravity changes, your back will start to ache from the weight. This position relieves pressure from your feet. This pose helps to comfort the excess weight you will be experiencing along the vaginal wall as the baby gets heavier, in the third trimester.
Squatting
Do this pose against a wall if you are not familiar with squatting. Relax your shoulders, bending your knees, remembering to breathe. Now lower your tailbone towards the floor, as you’re sitting down on an imaginary chair. Inhale lifting up to standing.
Squatting engages the glutes. You are also opening your pelvic wall. These are both essential to childbirth.
Warrior I
Open, widen your stance on your mat wide. Point your front right toe towards the front top corner of your mat. Your back foot should be perpendicular to the front, with the left big toe in alignment with the right heel. Open your hips towards the front of the mat. Feeling the sensation of your hips opening. Breathe in to this and enjoy. Bend the right knee to a 90 degree angle, directly over the right ankle. You do not want the knee in front of the ankle as this will create injury in both your ankle and knee creating excessive strain on the ankle. Open your arms wide, creating dynamic tension, feeling your fingers pull out towards either side. Relax your shoulders down your back. Breathing constantly, appreciating. Look out towards both fingers. Do not stay in this position for too long, you do not want to get overheated, remembering always to breathe and check in with your body. To get out of this position, gently bend the left knee and step the feet closer together, feeling the blood flow through your thighs. Repeat this position with the left knee bent. Opening up the hips and pelvic area, breathing in and out slowly through the nose.
Tree Pose
Come to a standing tall mountain pose. With the arms resting at your sides. Shoulders are relaxed and down your back, your legs are not flexed in any way, instead they are comfortable. Inhale through your nose raising your hands up towards the sky, fingers touching, breathing out, coming down into namaste. Breathe in, hands lifting up, smiling, fingers touching and then down again into namaste, whilst breathing out. Turn your right toes out slightly. Bring your left heel up, resting on the right ankle, or the right shin, or alternatively, if comfortable, against the right thigh. Do not push into the thigh. Keep your hips neutral. Inhaling, raising your hands up towards the heavens, thankfully. You may keep your hands here or clasp your fingers together, index fingers pointing up. Your shoulders are relaxed down your back, your focus is taken up and you are comfortable. Breathing slowly, listening to your breath, bringing close attention to how you feel. Smile! Your family tree is growing! You are lifting up out of your ribs opening, giving your baby room to play. Do not stay in this for too long. Gently put your left foot down onto the ground. Arms down as you breathe out. Walking out your legs, letting the blood circulate through your legs. Repeat this position with the right heal up. Remember always to breath and focus.
The warriors and tree pose all add to balance and focus. They strengthen the joints and engage and open the hips. This is important for childbirth. Drink water during your practice. Take breaks often. Do not get overheated. If you feel nauseous, dizzy, disorientated stop, slow down. Constantly speak with your OBGYN or health care provider letting them know how you are feeling.
Bridge Pose
This pose is safest to do in the first trimester. It massages and stretches the colon and the abdominal organs, thus improving digestion. It also massage the female reproductive organs. One should not do this pose in advanced stages of pregnancy.
Come onto your back lifting your knees off the ground. Put the heels of feet close to your buttocks. Very gently with an inhalation, breathe the pelvic bone up towards the ceiling. Advanced pose would come onto the shoulders, pulling the arms underneath the bridge. Hold this pose for a breath and exhale the bridge down, slowly, with intent, massaging the back vertebrae. Spread your legs out and hold for a breath, bringing circulation back into the lower back. Repeat this pose , pulling in the feet, and then lifting up the torso, slowly. Breathing.
Spinal Bending pose
Lay down on your right side. Legs straight down the side and right arm underneath, cushioning your head. Breathing in, lift your left arm up and grab the left big toe with your index and middle finger. Breathing in, pulling the left leg up gently straightening the knee. If the knee remains bent, this is fine. One could also hold on to the heel, or shin if this is more comfortable. Try to bring the left leg in towards your body, on an inhalation, and release on the exhalation. Repeat this pose on the other side, breathing constantly.
This pose stretches out the hamstrings. It stretches the abdominal muscles on the sides of the body, rendering them stronger and flexible. Pressure is also relieved from the feet. Constantly massage the hamstrings and calves. If possible rotate the ankles, bringing circulation.
Remember always to rub your belly. Talk to your baby. Massage oil is great for creating elasticity and keeping your belly well lubricated. You want to get a lotion that has Collagen, Elasten and Vitamin E included. Palmer’s Coco Butter Formula for Stretch Marks truly works if you apply it both at night and in the morning after your shower. I would also recommend, mixing the coco butter with a Mother’s Special Blend Skin Toning Oil. Bio-Oil is another great oil which will help with Pregnant bellies! Start rubbing your oil early on in your pregnancy, religiously. The baby loves the touch too!
Much Happiness and Blessings to you and your Baby!