Pregnancy does have a lot of limitations when it comes to physical activity and exercise, especially for the previously nonathletic, but it doesn't mean staying active should be avoided completely. Prenatal yoga, combined with a low impact exercise such as walking, is a great way to stay in shape, stretch essential muscles and learn proper relaxation techniques for an easier and healthier pregnancy.
How Does Yoga Help Pregnancy?
Yoga is a series of poses and postures, or asanas, directed towards opening up the body, relieving stress and achieving total relaxation. It is a great activity for pregnancy because of the low impact it has on the body. It allows the practitioner to relax the areas affected by carrying the extra weight of pregnancy and to stretch the key muscles needed for delivery.
The deep breathing and relaxation techniques associated with practicing yoga are important tools for preparing for pregnancy, delivery and early parenthood. The ability to calm oneself down and breathe easily is a common goal for yoga practitioners, and is important for an easier labor. First time parents can also get very stressed with the exhaustion and non-stop care of a newborn, learning proper relaxation techniques will ease the process greatly and help them to keep some piece of mind.
First Trimester Yoga
Although yoga is very low impact, there are some poses that can be too strenuous for a pregnant woman to practice, especially one new to yoga. It is important to try the adapted versions of the poses appropriate for the first trimester and to take it easy.
A prenatal yoga class aimed at the first trimester is a good way to get started. The instructors have already created a routine of adapted poses especially for this stage of pregnancy and are experienced practitioners. They will know the best methods of easing into the poses and will be there to assist with any problems or concerns. For those more comfortable trying prenatal yoga at home, be sure to self monitor. Buy a good video or book on prenatal yoga for the first trimester. There are no instructors around to keep an eye on progress and ability, so be sure not to overdo it and take it slow.
Steps to Stay Safe and Healthy During Prenatal Yoga
As with any exercise throughout pregnancy, it's important to drink plenty of water before, during and after the activity. Be sure to ease into the poses and postures slowly, taking care not to overdo it. As more experience is gained and the poses become easier, slightly more difficult ones can be tried. Be sure to stay within the adapted prenatal poses though to avoid any injury. Keep to the instructions for the current trimester. There are also specific classes, books and videos for the second trimester and third trimester.
As long as proper precautions are taken, there's no reason to avoid light workouts during pregnancy. Prenatal yoga is an excellent exercise for the first trimester.
