Prenatal yoga is a way for pregnant women to mentally, emotionally and physically prepare for childbirth. Yoga poses known as asanas are designed to help the body become one with the mind by focusing on proper techniques of movement guided by breathing. Although not every yoga movement is suitable to perform during pregnancy, there are unique poses that are gentle enough to provide the many health benefits that yoga has to offer.
Postures
Yoga postures help align the spine, reinforce good posture and relieve back problems, a common pregnancy ailment. In addition, the natural movements of yoga help increase flexibility and strength, and relieve tension caused by the expansion of the pelvis, according to Giving Birth Naturally. There are a few precautions to follow when completing yoga poses during pregnancy. According to Yoga To Health, avoid postures that stretch your body vigorously, especially muscles in the abdomen area. Also, alter or stay away from movements that cause discomfort, and do not compress the belly area, which can injure the baby.
Blood Circulation
During the first trimester, yoga movements that require standing are effective ways to strengthen the legs, increase blood circulation and help prevent leg cramping. As a result of increased blood flow from mother to baby, it's important that circulation remains fluid and open.
Breathing Techniques
Rhythmic breathing techniques are used during labor to help relax the mother and her baby, as well as ease pain from contractions to allow for a successful delivery. According to ABC-of-Yoga, utilizing yoga breathing techniques, or pranayamas, not only helps prepare for childbirth, but also aids in restoring the pelvic floor, abdomen, uterus and physique.
Poses
Recommended yoga poses during pregnancy include mountain (standing), triangle (meditation of the mind), warrior (stretch and strengthen arms, legs and back), standing side stretch (increases flow of energy) and cat (coordinates movement and breath). Poses that are comfortable and provide proper support to a prenatal body are best to use when incorporating yoga into your daily exercise regimen.
Mental Relaxation
Pregnancy can bring on many fears, nervous thoughts and bouts of anxiety. Prenatal yoga is the perfect option for relieving stress, relaxing the mind and becoming more centered. Daily yoga practices not only help an expectant mother prepare mentally and emotionally for childbirth, but also cope with the addition of a new baby.
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