Yoga during pregnancy: important tips
If you want to do yoga during pregnancy, you should first discuss this with your doctor or midwife. It is best to do yoga under the guidance of a yoga teacher or therapist. There are exercises that are generally not so suitable for expectant mothers or possibly just for you in particular.
Protect your belly
Yoga for pregnant women does not include any exercises where you lie on your stomach and push your back through. Of course, the abdomen should not be constricted. Breathing flows – so please don’t hold your breath during yoga!
Pregnancy does not tolerate overload
Ideally, only yoga exercises that do not place excessive strain on your body and do not put pressure on your stomach should be on the program during pregnancy – otherwise you could do yourself and your baby more harm than good. The same applies to incorrectly performed exercises. It is best to get support from a professional if you are unsure.
In the second and third trimester of pregnancy (trimester), the focus is increasingly on breathing techniques and asanas that do not put too much strain on the circulation, relax the pregnant woman and stretch her pelvic floor.
Beware of inversion exercises!
Yoga beginners
Yoga beginners are best advised by a yoga teacher or therapist. Yoga for pregnant women is taught in special courses in many places. For expectant mothers, a yoga session often begins with a relaxation exercise. This can be followed by breathing exercises, positive thinking exercises and finally the asanas. The session always ends with another relaxation exercise.
Better body awareness through yoga
A conscious awareness of physical processes and changes is important for pregnant women. Yoga for pregnant women can help you to experience your pregnancy more consciously.
Yoga also trains the cardiovascular system, which, in addition to breathing exercises, prepares you for the demands of childbirth. According to a small study of 60 first-time mothers, yoga even made childbirth less painful.
Certain asanas strengthen the pelvic floor, which can help prevent bladder weakness after the birth.
Yoga for complaints during pregnancy
Yoga exercises often help to counteract typical complaints during pregnancy, such as tension and back pain. Many of the asanas that are recommended during pregnancy and also taught in classes stretch, relieve and strengthen the back muscles in particular. Deep and relaxing breathing is also part of many asanas.
You should discuss this question with your doctor or midwife. The experts can advise you on which exercises and exertion are right for you. If you are healthy and your pregnancy is progressing without complications, yoga for pregnant women is generally a recommended sport during pregnancy.
