Yoga offers not only exercises for strengthening, but also for relaxation. In any case, these are important points that can be helpful during pregnancy or birth. After all, the well-being of the pregnant woman should also be considered.
During a pregnancy the female body goes through various processes in which the body changes. A supply system for the unborn child is created and the stabilizing ligamentous apparatus at the pelvis becomes more elastic so that the child fits through the pelvis during birth. Due to this higher elasticity, complaints such as back pain can become noticeable. Therefore, movement and strengthening of the musculature during pregnancy is important and indicated. For more information, please read the articles:
- Pelvic floor training during pregnancy
- Physiotherapy during pregnancy
Exercises
1) The first exercise is to strengthen the back, buttock and pelvic floor muscles. To do this, lie on your back and place your arms loosely on the floor. The legs are both pulled up and hip-wide apart.
Raise your pelvis and breathe in and out a few times. Then slowly lower your pelvis again. Repeat the exercise after a short break.
2) This exercise is especially suitable for the back muscles. However, other muscle groups such as the legs or arms are also addressed in this exercise. Stand in a four-footed position and place your arms and legs hip-wide apart.
The back should not sag and should form a straight line. Look down during the exercise. Now raise one arm up and stretch it forward.
Then stretch your opposite leg backwards. When you look at her arm, her back and her leg, they should form a straight line. Hold this position for 15-20 seconds.
Then change the arm and the leg. Repeat the exercise. This requires a certain balance.
If you are unsure about this exercise, leave it out. Otherwise, this exercise is also suitable for promoting balance and the risk of falling is minimized. 3) The next exercise is suitable for strengthening the abdominal and back muscles.
You are in a four-footed position. Your arms and legs are hip-wide apart. First round your back and pull your chin towards your chest.
Then lift your head up again and look ahead. Let your back sag in the process. Change back to the position with the round back and switch between the positions.
4) To relax you can use the next exercise. This is suitable at the end of each yoga unit. Lie on your back and stretch your arms a little bit from your body and lay them relaxed on the floor.
The palms of your hands are facing the ceiling. The head is also laid down, the neck is a little longer and your face is slightly inclined towards your feet. Pay attention to her back, which should not give a hollow back.
This lies completely on the floor. The legs are also stretched out and are laid apart like a cross. The position of the body should be loose and comfortable.
You should therefore place a mat or other soft surface under your body. Also under the knees, you can put a pillow so that they are also softly padded. Important is now the breathing.
Breathe in through the nose and out through the mouth. Try to continue breathing at your usual pace. Nevertheless, there should be a balance between inhalation and exhalation.
Breathe in deeply through your nose and try to lift your chest as high as possible and give it room to expand. When you exhale, the chest lowers again. Take your time and wait until your breathing calms down by itself. You can find more exercises from the yoga, which are also suitable for pregnant women, in the articles: “Yoga exercises“, “Yoga for beginners” and “Yoga styles“.
