Yoga (you-go!) Mama

There are some good benefits to doing yoga while you are pregnant, and prenatal yoga classes are becoming more and more popular. Not only will taking a prenatal class help you from a health point of view, but it can also be a great place to meet mothers who are going through the same journey as you are.

The benefits of prenatal yoga

Prenatal yoga is a great way to stay in shape during your pregnancy as it can help you to maintain limber body, tones your muscles, improves your balance and circulation – all without placing any additional impact stress on your joints.

There are other benefits to yoga. It teaches you to breathe deeply and relax, which is definitely something which you will want to be doing when you are in labor. Regular yoga will teach help you fight the urge to tighten up when you feel pain, and show you how to relax instead.

• Yoga During Your First Trimester

When starting with Yoga you should be sure to try and find an instructor who has experience in Prenatal yoga if possible, and let them know right away that you are pregnant.

Remember, when following any exercise program you should always ensure that you are taking in fluids and yoga is no different.

When practicing Yoga be sure to focus on the rhythm of your breathing - and if you feel any pain while performing yoga, let the instructor know right away.

• Yoga During Your Second Trimester

As your pregnancy progresses your joints begin to loosen up now, and your sense of balance may begin to be a little off so it is important that you take care when doing yoga or other exercise. Don’t hold poses for a long time, and when you sink into yoga positions be sure that do so carefully.

Remember to avoid positions which require you to lie flat on your back now, as this may prevent blood flowing properly to your uterus.

• Yoga During Your Third Trimester

It can be quite difficult to do anything in your third trimester, as you will be fairly large and your movements will more than likely be restricted. If you do find it difficult to move or to keep your balance then you should definitely use the wall or a chair to help keep your balance.

Remember to ensure that you don’t hold your poses for a long period of time – keep your movements up and make sure that you are keeping your fluid levels up.

Best Yoga Poses for

Pregnancy

Below are a few Yoga Poses that we recommend:

Cobblers pose (Baddha Konasana)

1. Sit erect against a wall.
   The soles of the feet should be touching.
2. Softly press the knees down and away from each other. However you shouldn’t force them apart.
3. Hold this pose for as long as possible.

Pelvic tilt or Cat-Cow

1. Go down on the hands and knees. Keep the arms shoulder-width apart and knees hip-width apart.
   Keep your arms straight, without locking your elbows.
2. Your buttocks should be pulled under and round your back as you inhale.
3. The back should be relaxed and in a neutral position as you exhale.
4. This exercise should be repeated at one’s own pace.

Squatting

We recommend that Mamas squat daily. This helps relax and open the pelvis and strengthen the upper legs.

1. Face the back of a chair.
   Keep your feet somewhat wider than hip-width apart. Your toes should point outwards. You may cling to the back of the chair for support.
2. Suck in your abdominal muscles then lift your chest, and relax your shoulders. Now drop your tailbone toward the floor like you are going to sit down in a chair. Discover your balance. Most of your weight must be on your heels.
3. Breathe deeply. Now exhale and rise to a standing position.

Side-Lying Pose

1. Lie on any one side. Your head should be resting on an arm or on a blanket.
2. Place a body pillow or blanket roll between the thighs. This will provide support to the hips.
   

   As always Enjoy being a Spoiled Mama!

   *All content here, including advice from doctors and other health professionals, should be considered as opinion only. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.

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