Can pregnant women do yoga?

Pregnancy can rightly be compared to walking on a tightrope. One uneven step and the person, losing balance, falls down. Only in this case the fall "down" will not be physical in nature, but moral. No pain stands next to the loss of the child or to the loss of health due to the fault of the mother. To avoid this, each expectant mother carefully measures the usefulness and harmfulness of certain moments of her own behavior during this contradictory period of her life: each product is reevaluated, workloads measured at work are weighed, the pros and cons of each activity that a woman was fond of before pregnancy are measured .

Currently, yoga classes are widely recommended as a useful relaxing event for pregnant women.

What is yoga

When the word "yoga" is spoken aloud to any person, he will immediately see a thin tanned Indian in a turban, able to tie his own legs in a knot, and walk on his hands through nails or shards from broken glass. It is, of course, difficult to imagine a pregnant woman in such an unexpected role. However, in recent years, when information about yoga techniques has gone far beyond the surface of perception, you can get acquainted with completely different techniques of this magnificent healing activity. Yoga did not bypass pregnant women.

What is yoga? Yoga is a combination of spiritual, mental and physical practices aimed at the general strengthening of the bodily and spiritual component of the human body in order to achieve a special peaceful state. It is a mistake to believe that yoga is only specially built physical exercises designed to develop special flexibility of the body and require tremendous patience and endurance. In fact, the main goal of these practices is to achieve inner comfort, calm and suppress the depressive effects of hormonal imbalance, which is observed in many women in position.

What is the use of yoga exercises for pregnant women?

Classes with such practices during pregnancy have a beneficial effect not only on the general mental state of a woman. First of all, complexes for the gradual stretching of the body provide invaluable assistance in the subsequent birth of a child. It was noted that yoga fans give birth easier and faster, they rarely have tears in the perineum, and in addition, although this is difficult to associate with yoga, babies are less likely to have entanglements of the umbilical cord of the head and neck. Recovery from this most important and responsible process is also much faster than ordinary women who know only by hearsay about yoga.

What is the secret of this wonderful practice? The basics of yoga (referred to in practice as "asanas") allow a woman to maintain an active physical form, taking into account all the restrictions associated with bearing a child.

Techniques designed for women in position

Yoga for pregnant women is divided into 5 leading parts:

1. Superficial exercises: their strength is mainly aimed at creating an optimal blood flow to the genitals, in particular - to the systems feeding the fetus (uterus, placenta), thereby enhancing the nutrition of the fetus and improving its vital activity.
2. Special breathing techniques (Pranayama) that can increase the total respiratory volume, as well as properly direct incoming oxygen to different organs and tissues,without creating a deficit in the distribution of its molecules between the mother and the fetus.
3. The release of internal energy (postures of the Mudra and Bandha): a set of specialized positions aimed at the mental and physical stimulation of the normal functioning of the whole organism.
4. Meditation is a set of techniques aimed at influencing a person’s emotions, during which the individual is cleansed of unnecessary thoughts and fears that depress the consciousness. In pregnant women, the most leading pathogenic feeling is a feeling of fear of childbirth (fear of death, pain, trauma to the baby during birth, etc.). Meditation of pregnant women is aimed at directly combating this condition and at developing confidence in a positive outcome.
5. Deep relaxation (yoga sleep, also called yoga nidra) is a complex of relaxing techniques aimed at eliminating the feelings of spasm and stiffness that are characteristic of pregnant women in the last trimester. Achieving complete relaxation of the muscles and vascular organs, the woman’s body opens a natural path for the outflow of accumulated moisture and, thereby, reduces the edema characteristic of this period. In addition, the risk of developing convulsive syndromes and anxiety attacks is also significantly reduced.

The implementation of these methods, both individually and in a single complex, perfectly prepares the body and mind of the pregnant woman for the upcoming birth:

1. Increases the energy potential of the body, creates a positive attitude for the upcoming birth, highlighting the joy of having a baby and extinguishing unnecessary fears.
2. Concentrates the attention of a pregnant woman to herself, puts the necessary emphasis on an adequate perception of what is happening and a timely reaction to changes in health status.
3. Adapted physical exercises have a beneficial effect on the state of the muscular system, increase metabolic processes, and stabilize the cardiovascular system.
4. It creates a background of positive fatigue for further full sleep and quality sleep.
5. Exercises aimed at stretching help reduce pain in the lumbosacral spine, typical for most pregnant women, and also qualitatively prepare the birth canal for the baby to pass (contractions are easier to carry and less crotch during childbirth).
6. In addition to achieving the art of mental preservation of mind and preparing the body for childbirth, in yoga classes, many mothers get to know and communicate with each other, which becomes the primary foundation for further friendship.

The average rate recommended by gynecologists for everyday activities is 20 to 30 minutes. Yoga will be equally useful both for pregnant women in the initial stages, and for those who have only a few steps left to become a mother.

Methodologist recommendations

No matter how useful and aesthetically beautiful yoga is, it should be understood that, first of all, pregnancy. So it is necessary to observe some of the restrictions that it entails. To this end, modern yoga practitioner methodologists have developed special complexes for pregnant women, taking into account the contraindication of certain moments.

1. Strong twists and kinks are excluded, since blood and lymph vessels can be squeezed during their execution.
2. Forward bends are excluded at any time, as this can contribute to uterine compression and dizziness in a pregnant woman.
3. The time lying on the back is limited, since in the process, the inferior vena cava is clamped and, accordingly, the trophism of the fetal tissues is violated.
4. All poses “upside down” are excluded, since they can cause an outflow of blood from the placenta, provoke dizziness, and also cause the fetus to turn back before giving birth.
5. Asanas with a press effect are excluded, since such techniques can provoke a miscarriage or premature birth.
6. Activities in water with elevated temperatures (from 38 ° C) are excluded, since it can cause an undesirable increase in the body temperature of a pregnant woman, and this can lead to an increase in inflammation in quiet infectious foci, as well as become a provocateur of severe bleeding.
7. It is not advisable to force the joints to be stretched, practiced in ordinary yoga, since in this case, due to the washing out of a number of useful substances, the usual work of the joints can be disrupted.

Also during pregnancy, it is recommended to adhere to old, well-known techniques regarding performance, in which the pregnant woman has confidence. It is not recommended to start getting acquainted with yoga during pregnancy, if before her the expectant mother had only superficial knowledge on these issues.

Who is contraindicated in doing yoga?

Undoubtedly, yoga techniques have a beneficial effect on the state, but, nevertheless, there are both positive and negative aspects on every side of the issue. Before making a decision, you must thoroughly weigh the pros and cons. What are the limitations and contraindications to yoga classes can be identified:

1. If the expectant mother is new to yoga, then only basic, well-known physical therapy techniques can be performed.
2. It should be understood that the load on the woman is not dictated by the mentor, but by her own condition - do not strive to complete the exercise if you experience any pain.
3. If the mother does not bear a baby well, there are constant threats of miscarriage, then it is important to abandon classes until the end of pregnancy.
4. Caution should be exercised if the babies in the womb of mom 2 or more.
5. If polyhydramnios is established - with sudden movements there is a risk of rupture of the amniotic fluid.
6. Classes should be discontinued if blood discharge is detected, even if insignificant.
7. If the mother’s history has a threat of retinal detachment, hypertension, joint diseases.

Asanas poses, allowed on different terms

1. Full butterfly pose (Purna Titali): legs should be extended forward, connecting the feet with each other. Heels should be close to the body. You should completely loosen the bottom, then grab your knees with your hands and move them up and down. It is recommended to conduct about 20 - 25 times, but you should listen to your own abilities.
2. Millstone (Chakki Chalana): performed while sitting, legs are stretched forward, then parted a short distance from each other (30 - 50 cm). The fingers should be crossed at chest level, and then you should slowly touch with your hands the feet of one or the other foot. Perform this exercise carefully, as there is a risk of kinking of the blood vessels.
3. Mountain (Tadasana): you should stand up straight, spreading your arms in different directions. Raise your arms above your head, clutching your fingers, and then turn your palms up. In this position, gradually rise on tiptoe as high as possible.
4. Half butterfly pose (Titali Asana): you should sit forward with your feet, bend your right leg at the knee and place the sole on the left thigh. Put your right hand on your left knee, and use your left hand to feel the fingers of your bent leg. On inhalation and exhalation, gradually lower and raise the knee.

Yoga during pregnancy is an interesting and useful activity, first of all, for comprehensive self-knowledge. However, do not forget that even the most useful moment has a flip side and it is very important not only to achieve your own balance, but also to transfer the necessary positive baggage for health to the child, which means that everything is good, which is good for the mother.

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