Yoga is a discipline that was born in India, and seeks to find the good health of the individual through the relaxation of the body and the mind in order to achieve the union of these with each other and with the spirit. After all, that’s what “IOGA” means in Sanskrit : union. In other words, it seeks to achieve balance and consequently full health of mind and body.
There are several components that make up the practice of yoga and they are: postures or asanas , meditation and breathing among others. It is also an exercise that in a holistic way , leads to the achievement, through natural processes, of mental, physical and spiritual health. As a philosophical exercise, it helps to find well-being and inner peace.
A VERY BENEFICIAL DISCIPLINE FOR THE HEALTH OF PREGNANT WOMEN
YOGA DURING PREGNANCY, PRENATAL GYMNASTICS
The yoga is appropriate for everyone, regardless of age or physical form , because it is a psychological and philosophical system not only to get fit but to face life. It is recommended to increase agility, elasticity and regulate metabolism processes. That is why it is a magnificent type of prenatal gymnastics to practice throughout your pregnancy .
Yoga can be very beneficial for the health of the pregnant woman , since it helps her to breathe well and to enter a process of relaxation necessary for pregnancy. In addition, it also prepares the woman’s body, both physically and mentally for the physical needs of pregnancy, childbirth and upbringing. This prenatal gymnastics helps to calm the body and mind, providing through this type of exercise the relief that the pregnant woman needs during the gestation period .
WHAT AND HOW TO PRACTICE IT
We have already seen that yoga involves more than just postures, even though it is the best known. Therefore, we must take into account a series of things, if we want to practice this exercise during pregnancy and thus make sure not only that we take care of our health, but also that of the baby.
If we talk about breathing exercises, these can be developed without problems during all phases of it. Relaxation is essential during pregnancy. As for the postures, we will have to take into account a series of factors: during the first trimester you will be able to perform almost any asana, except the inverted ones. Make sure you do prenatal gymnastics in a well-ventilated place as nausea is common during this period and being in a loaded environment can be of little benefit.
BENEFITS OF YOGA DURING PREGNANCY:
These types of prenatal gymnastics exercises are now more fashionable than ever . Practicing yoga is a way to take care of the health of the fetus and also of the pregnant woman. If in addition to this routine some cardiovascular exercise is added, such as walking, the pregnant woman will not only feel much better but she will not gain more weight than necessary.
YOGA HELPS CALM THE BODY AND MIND
Yoga prevents and reduces pain in the lower back . Regular exercise in certain asanas helps to strengthen and stretch the muscles in this area of the body and the spine. This reduces muscle tension and improves posture which ends up relieving lower back pain.
DISADVANTAGES OF YOGA
The drawbacks of this discipline are derived from the changes in the body itself rather than from the exercise itself. The pregnant woman secretes relaxin so that the muscles of the abdomen expand . What happens is that these hormones affect all parts of the body.
Make sure when the prenatal gym session is over and you are doing the stretching, not to ask your body for more than what you are comfortable with. On the other hand, and as we have already mentioned, there are many positions that you should avoid when you are pregnant . This will not be a problem if you start the exercises with pregnancy, but yes, if you are a regular at yoga, you may get bored if the exercises are very simple.
Avoid “Hot yoga” or “Bikram yoga” this type of exercise is performed in rooms at 40 degrees of temperature. It is not the best option, performing the 26 postures that are supposed to make up a session of this type of yoga is too much effort . Remember that the baby will feel as much discomfort as you feel. Performing this exercise will not only be strenuous for you, but also for him.
ADVICE AND SUGGESTIONS
In case you habitually practice yoga, make sure your instructor is informed, with the passage of time there will be things that you should not do or with which you can be helped. Do not do back asanas after the first trimester as it may decrease blood flow to the uterus .
Avoid postures that force you to stretch your abdominal muscles . A pregnant woman is at greater risk for strains and injuries as the body secretes a hormone that makes it easier for the uterus to expand.
PRACTICING YOGA IS A WAY TO TAKE CARE OF THE HEALTH OF THE FETUS
Listen to your body. If you are uncomfortable when performing a pose, stop . It is more than likely that as your body changes you will have to modify the postures to adapt them to the time of pregnancy.
The ultimate goal of prenatal yoga is to prepare the expectant mother both physically and mentally for the great change in life . At the same time, it provides relaxation to cope with the usual discomforts of pregnancy by controlling the mind and body and thus achieving the well-being of the person.