Did you know that prenatal yoga might also help you prepare for labor and promote your baby's health?🌿What prenatal yoga can help?
- Improve sleep
- Reduce stress and anxiety
- Increase the strength, flexibility and endurance of muscles needed for childbirth
- Decrease lower back pain, nausea, headaches and shortness of breath🌿Why prenatal yoga is for you?
Yoga is a wonderful resource when you’re expecting. It has many benefits, including relief from common aches and pains of pregnancy as well as stress reduction. Yoga also provides an increased connection between your body and your breath that will assist you throughout pregnancy, labor and delivery, and motherhood.
By practicing prenatal yoga, you can broaden your awareness of your changing body and your growing baby. Even a few minutes a day offers the opportunity to focus inward during this time of great transition.
Designed to relieve and relax, this prenatal yoga sequence of poses can be done in its entirety as a stress-busting routine. Or you can practice the individual poses one at a time to address specific concerns such as tight shoulders or achy hips.
All you need is a quiet space and some folded blankets. Try to set up near a wall and a chair so you can use them if needed. And always check with your doctor before starting this or any exercise program.🌿How to find the best prenatal yoga poses for all stages of your pregnancy?
Experts recommend getting physically active every day for at least 30 minutes. Here are a few tips to maximize your time on the mat each trimester.
First trimester: Since you’re likely feeling more fatigued than usual, make sure to take breaks and modify your yoga positions. And if you’re suffering from morning sickness, replace downward dog with hands and knees (cat-cow positioning) — not because downward dog is unsafe, but just because having your head below your belly can make you feel more nauseous.
Second trimester: If you’re experiencing the typical second trimester energy surge, it’s a good time to master the stretching and strengthening moves — including squats and stretches that tone the pelvic area and open the hips— that will help prepare your body for labor.
Third trimester: As your baby grows and your center of gravity moves forward, you’re likely feeling increasingly uncomfortable. This makes your last few weeks of pregnancy a good time to focus on meditation and breathing techniques to calm your heart rate and help you to feel more centered. Doing so can help relieve any anxiety you might feel about your upcoming birth — plus learning how to control your breathing now will pay off in labor and delivery (not to mention those trying situations once baby does arrive!).
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