Yoga during Pregnancy

Yoga practice during a healthy pregnancy gives a great opportunity to a woman to take good care of her health & the health of her baby. It brings space, lightness & vitality to the mother’s body. It regulates digestion, healthy blood circulation, eases breathing and regenerates the nervous system.

✦ The pregnancy requires increased awareness, since the woman’s body is going through several changes in order to help the baby to grow & develop freely.

✦ During the first trimester of pregnancy it is advised to take extra care due to potential risk of miscarriage. Pregnant women should not lift heavy loads and avoid any overactive & strenuous exercises which could put them & the baby in danger. It is important to practice regenerative yoga poses as well as asanas building space & strength of the pelvic floor muscles, the spine and maintaining a healthy blood circulation & blood pressure. The yoga sequence during the first trimester should consist mostly of restorative, supine & seated poses (first 3:33 of the video). Pregnant women without yoga experience might be recommended to start their practice from the second trimester.

✦ During the second & third trimester pregnant women could add to their practice some standing asanas, strengthening the legs, the pelvic floor, supporting space in the pelvis, lifting & creating lightness in the abdomen and extending the spine. Due to increased secretion of the hormones relaxin & progesterone during pregnancy, the joints & ligaments are loosening. It is important to practice standing asanas with a necessary support (e.g. the wall, the chair) to secure stability and prevent overloading, overstretching, or injury (from 3:35 of the video).

➤ For a safe yoga practice during pregnancy it is necessary to:
✧ avoid pressure on the abdomen & pelvis and any squeezing movements creating pressure on the pelvic floor
✧ follow the yoga sequence which releases the stress & tension
✧ maintain the regular, gentle & natural way of breathing
✧ adjust the sequence for the comfort of both, the mother & her baby

✦ During advanced pregnancy it is important to include in the yoga sequence the asanas enabling easy breathing, helping to relax the lower back & the pelvis (Supta Baddha Konasana, Upavistha Konasana, Adho Mukha Virasana, Adho Mukha Svastikasana, Malasana & Parśva Śavasana). Gentle pranayama is recommended. It might be much more comfortable for the woman in advanced pregnancy to lay down on the left side in Śavasana, which helps to release the pressure on the inferior vena cava (the vein leading the blood to the heart)

ABOUT THIS VIDEO:

I would like to thank Karolina and her son Henio who I have invited to record a demonstrative yoga sequence during her pregnancy. In this video Karolina is at the end of the third trimester. We have adjusted the yoga poses & the usage of the props to her individual needs. For Karolina’s safety we haven’t included inverted poses like Salamba Sirsasana & Salamba Sarvangasana. However women, who were practicing regularly inverted asanas before their pregnancy, might find it beneficial to continue throughout the pregnancy.

❗️BEFORE YOU FOLLOW THE YOGA SEQUENCE:❗

While some of the asanas presented in this video one might find easy to practice on her own, others might find it uncomfortable or difficult to attempt. One should take in account that the precision of actions & adjustments matters more than the poses themselves. THE DIRECT GUIDANCE OF AN EXPERIENCED IYENGAR YOGA TEACHER IS IRREPLACEABLE️! Before you try on your own & in case of any questions or doubts regarding the presented practice, consult with an experienced yoga teacher and with your doctor!

Enjoy your yoga practice!

🎶 Danit, Naturaleza
#yogapregnancy #yogaforwomen #iyengaryogapregnancy #yogadorotakobos