Published on : November 8, 2016 l 12:15 pm
Pregnancy poses undue physiological demands on the mother and fetus. Research carried out till date show alternative therapies have been effective for reducing pregnancy- related back and leg pain and nausea, besides promoting normal labor, reducing depression and cortisol levels and associated prematurity rates.
Yoga practices good for pregnancy consist of loosening up exercises, breathing exercises, sitting postures, supine postures, pranayama and meditation. Yoga can be a great way to prepare for childbirth.
If you’re pregnant and looking for ways to relax or stay fit, you might consider prenatal yoga. But did you know that prenatal yoga might also help you prepare for labor and promote your baby’s health?
Before you start prenatal yoga, understand the range of possible benefits, as well as what a typical class entails and important safety tips. Much like other types of childbirth preparation classes, prenatal yoga is a multifaceted approach to exercise that encourages stretching, mental centering and focused breathing. Research suggests that prenatal yoga is safe and can have many benefits for pregnant women and their babies.
Research shows that prenatal yoga improves sleep, reduces stress and anxiety and increases the strength, flexibility and endurance of the muscles needed for childbirth. It also decreases lower back pain, nausea, carpal tunnel syndrome symptoms, headaches and shortness of breath. Prenatal yoga can also help you meet and bond with other pregnant women and prepare for the stress of being a new mother.
A typical prenatal yoga class might involve:
You’ll be encouraged to focus on breathing in and out slowly and deeply through the nose. Prenatal yoga breathing techniques might help you reduce or manage shortness of breath during pregnancy and work through contractions during labor.
● Gentle Stretching:
You’ll be encouraged to gently move different areas of your body, such as your neck and arms, through their full range of motion.
While standing, sitting or lying on the ground, you’ll gently move your body into different positions aimed at developing your strength, flexibility and balance.
● Cool Down And Relax:
At the end of each prenatal yoga session, you’ll relax your muscles and restore your resting heart rate and breathing rhythm. You might be encouraged to listen to your own breathing, pay close attention to sensations, thoughts and emotions, or repeat a mantra or word to bring about a state of self-awareness and inner calm.
References : Speakingtree