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Pregnancy can be exciting. But it can also be exhausting, exhausting, confusing, and quite difficult for both body and mind – especially if your practicing forms of exercise (Ahem, spin classes, or road races) seemingly come out the window for nine months. (See: 4 Ways to Change Your Training When You Get Pregnant)
Fortunately, yoga can offer a number of benefits to expectant moms. First, it is a safe and gentle workout. But it also promotes everything, from the circulation over the breath and the increase of the strength up to the spiritual perseverance, which is decisive for the whole thing leading to the birth . (Just make sure your doctor says you can exercise safely before taking on a routine with a baby.)
Any "prenatal" or "gentle" yoga class with a prenatal exam teacher will provide ample opportunity "Whatever can trigger a pregnant body," says Heidi Kristoffer, a yoga teacher living in New York. So you can send at least some of your pain packs.
Here are six other exercise options during pregnancy.
You will relieve stress.
"Stress is bad for mom and that's bad baby," says Kristoffer. "Yoga brings you into the present moment by connecting your mind with your breath and your breath with your movement." You can also take your time on a busy schedule to connect with your growing baby, she says. (See also: Why Your Energy Carrier During Pregnancy ̵
As you raise awareness of your body and your baby's awareness and attention, you may have the critical ability of recognizing what your individual pregnancy is is correct, set exactly. says Tatyana Souza, owner of Coolidge Yoga Studios in Boston. Exercising Ujjayi's breath – breathing slowly from the diaphragm, inhaling and exhaling through the nose while gently tying the neck to create a whispering sound while taking a force-building posture – can help you to turn inward judge. So you can put a hand on your stomach and a hand on your heart during Savasana. (See also: How to Get the Most Out of Savasana in Your Next Yoga Class)
You will breathe easier.
You go up the stairs? That is normal. "As your baby grows, the pressure and resistance to the diaphragm grow, which affects your breathing ability," says Allison English, a Chicago-based yoga teacher. "During yoga training, many of the physical movements help open the chest, ribs, and diaphragm, so you can breathe normally during your pregnancy." Try standing chest openers and side bends.
They naturally relieve pain.
"All the weight gain and physical changes associated with pregnancy – the relaxin hormone that loosens the joints, lordosis [swayback] of the spine – causes a lot of pain and pain," says Kristoffer. Fortunately, many yoga postures stretch the areas of the body that are the most taxed during pregnancy. Try a cat / cow for back pain; Pigeon posture for hip tension; or bridging and a gentle camel pose for neck and shoulder pain.
And to swell? "The legs up the wall (Viparita Karani) is an extremely restful posture that can be stored on blocks, cushions or pillows, when lying on your back during pregnancy is no longer appropriate for a woman," says Kristoffer. Hold it for five to ten minutes.
You will build up power under pressure.
Let's be honest: Not all yoga poses are a joy . However, if you remain mentally persistent with minor ailments (the quads that appear in a long warrior 2), you can more easily speak the tools of your attention, the deep breath, and the inner strength during the birthing process, English says. To practice, hold a standing pose (or a movement that challenges you) an extra breath.
You will work like a pro.
"Do not make mistakes: your body needs to be strong for work," says Kristoffer. "Keeping poses for a long time in a yoga class will help you get stronger in the right places and practice the stamina needed for childbirth." Goddess pose and wide Malasana squat are two of the ultimate choices for preparing for work, says Kristoffer. However, most prenatal yoga classes contain many poses to strengthen the body parts needed for labor (pelvic floor, hips, torso, lower body), she says. (See also: Train More Women to Prepare for Pregnancy.)
They provide a routine for self-care in front of the baby.
Cutting out "I" is not the easiest for a newborn in tow. However, it is important that you take time on your (equally busy) day while you are pregnant. This brings relaxation to your day and helps you keep your mind free. This is important to best serve yourself and others, says English. Setting up a prenatal self-help routine also helps keep you up to date on the baby. To get the most benefits, you will be in a prenatal class regularly. "It also creates a sense of community and sisterhood between new mothers," says Souza. "A supportive pregnancy and parenting community is the key to emotional well-being." (Next: Buy everything that got me through my first trimester of pregnancy)