Despite pregnancy, many women would like to continue to do sports. Against it – if it is not a risk pregnancy – nothing speaks. Yoga during pregnancy is very popular. Many pregnant women use yoga as an opportunity to perceive the pregnancy more intensively; yoga also helps women to better prepare for the birth process.
What does yoga do during pregnancy?
Yoga during pregnancy is a popular – because gentle – sport practiced by expectant mothers to stay fit. The ideal start begins with the 13th week of pregnancy. From this point on, the fetus is already solidly nested in the uterus, the hormone balance is “well adjusted” and the placenta has already started its full functional activity. However, pregnant women who would like to start yoga before the 13th week of pregnancy or who have already practiced yoga before their pregnancy can also start with light yoga exercises at the beginning of pregnancy. It is important, however, to ask the doctor or the yoga instructor in advance whether there is any danger. If the woman feels well, she can continue the yoga exercises until the birth. If the woman decides to do yoga during pregnancy, she can promote her stability on the one hand and her endurance on the other. Relaxation is also in the foreground. The woman prepares herself for her new role as a mother, but also finds peace during the exercises to recover from her pregnancy or possible discomfort. The foundation is formed by regulating and observing one’s own breathing. Pranayama exercises (so-called yogic breathing technique) help the woman to rebalance her metabolic function as well; the pregnant woman also learns to breathe contemplatively. During pregnancy, the woman learns that she can very well establish intimate contact with her unborn child through breathing. Finally, the entire pregnancy is a time in which the woman has to collect herself on the one hand and matures on the other; the meditative element of yoga helps her to learn and also consciously perceive these processes. The entire exercises subsequently help the body to prepare for the upcoming birth as well. The movements stimulate the circulatory as well as lymphatic systems and also promote the vegetative body functions of the woman. There are also numerous yoga exercises that help against pregnancy-typical complaints. These include back as well as also tension pain or also problems with sciatica. Yoga can also help with edema or vein problems. Yoga also promotes physical flexibility so that the baby has more room. The organs of the expectant mother are generated or the breathing is trained in such a way that the birth process becomes “easier”. Subsequently, yoga also promotes the mobility of the pelvis; the mobility of the spine is also supported. Other aspects that are beneficial during the birth process.
Tips for pregnant yoga fans
If the woman has already performed yoga exercises before her pregnancy, she can continue her exercises during pregnancy without any problems. The postures are performed either in the prone position, standing or even in the side position. It is important not to stop breathing at all during the breathing exercises. Generally speaking, it is advisable that the pregnant woman does not strain herself during the exercises or does not do any exercises that strain the abdominal muscles in particular. If the pregnant woman is a beginner, it is advisable to pause if any discomfort or back problems occur. During the exercises it is advisable that the pregnant woman wears comfortable clothes and tries to constantly breathe in through the nose and out through the mouth. The pregnant woman must never press against her abdomen or, in forward bending positions, make sure to leave enough space for her abdomen. If dizziness occurs or the pregnant woman complains of pain, she should stop the exercise. Strong stretching can also cause problems and should therefore be refrained from. The risk of “overstretching” or even tearing the maternal ligaments should not be underestimated here. Beginners in particular must be careful here. Jumps should also be avoided. It is important that the exercises or positions overflow smoothly.If the exercise was performed lying down, the pregnant woman should always come up from the side or do not forget that she perceives relaxation or even final meditations after the session. If it is a yoga beginner who started the exercises in the context of pregnancy, the exercises should be performed in the context of a yoga pregnancy course or the yoga teacher should be informed in advance about the pregnancy.
Better body awareness through yoga
For women who are pregnant, it is important to be especially aware of physical changes such as processes. If the woman decides to do yoga, she simultaneously decides to be more aware of her pregnancy. Various breathing exercises can also be helpful during the birth process. Certain exercises also help to ensure that the pelvic floor is trained and strengthened, so that a possible bladder weakness is prevented, which can occur after the birth.
When to avoid yoga during pregnancy
Whether yoga is possible or not, the not woman should decide alone, but very well consult with her attending physician. If there is a high-risk pregnancy, no yoga exercises should be performed. If, however, no health reasons speak against it, yoga beginners – in the context of their pregnancy – can also begin with the exercises.
