Yoga classes for pregnant women are now seen by many as a newfangled fitness activity. However, yoga is the oldest system of practical philosophy that helps prepare for motherhood, not only physically, but also morally.
How useful yoga for pregnant women?
Yoga for pregnant women is beneficial at once on several levels: on the one hand, during the sessions a woman sheds stress, on the other - gets a relaxation of the spine. Slow, quiet classes for pleasant music harmonize the general state of mind of the future mother, help more consciously to treat all the processes that occur in her body.
It does not matter if you practice a yoga complex for pregnant women in a group or at home - the effect will be the same (if, of course, you treat the exercises with equal care and consistency). Most importantly - a woman gets a real chance to strengthen the muscles and more easily pass the moment of birth.
Yoga for pregnant women: exercises
Yoga for pregnant women involves a set of exercises that contains the most usual asanas, but they are selected in such a way that in any case do not harm the baby. However, in the first three months of pregnancy, you can still do the most common yoga - there will be no harm from it.
After this period, yoga for pregnant women offers asanas:
- Pose of a tailor. This is an important exercise - it improves the circulation in the pelvic organs and helps to relax the muscles in that area. Sit on the floor, lean back against the wall, let the spine be perpendicular to the floor. Put the feet in front of you, put one pillow under your knees. Relax all the muscles. Breathe deeply, but without tension, emphatically relaxing on the exhalation of the lower back. Carry out 1-2 minutes.
- Relaxation of the neck. Sit on the floor on the edge of a pillow in Turkish. Put your knees under the pillow. Relax, inhale deeply, keep your back straight. Turn your head to each side for 7 times.
- Relaxation of the shoulders. Sit down, as in the exercise to relax the neck. Hands pull up, slightly stretching to the ceiling (this movement is allowed only until the 34th week of pregnancy). Without tension, put your hands down. Repeat 5-7 times.
- Relaxation of the pelvic muscles. This is a very important exercise that helps to relieve the stress accumulated during the day not only from the pelvic area, but also from the feet, which now must be worn by two people at once. Sit on the floor, lean against the back of the wall, spread your legs wide, but so that you feel comfortable, and put your hands on your knees. Breathe deeply, lightly, deeply. On exhalation, relax the lower part of the body, on the inspiration try to feel light and pay attention to the relaxation of the shoulders and neck. Carry out 1-2 minutes.
- Relaxation of the waist. This is very important for expectant mothers, because the spine is now getting used to an additional, rapidly increasing load. Sitting on the floor, spread your legs apart. Turn to one side, look over your shoulder, feel how your loin relaxes. Return to the starting position. After that, turn the other way and perform a similar exercise. Repeat 5-6 times for each side.
- Relaxation of the lower part of the pelvic girdle. The back part of the legs, more precisely, the muscles of the thighs, which are no less strained from the growing load, will receive the long-awaited relaxation. Stand up straight, place your feet on the width of your shoulders, and clasped your hands behind your back in the lock. Slowly and smoothly lean forward, while maintaining even breathing. Leaning, wait a few seconds and slowly return to the starting position. You need to repeat 5 times. Attention! If you experience dizziness or any kind of discomfort, do not do this exercise!
- At the end of the complex, perform general relaxing exercises that will help you
not only to relax the whole body, but also to improve well-being. Lie down on one side, bend one leg in the knee, put a small pillow under your head and relax completely. Lie down for a couple of minutes. Turn over on your back and relax for another 2 minutes. Then do the exercise for the other side.
There are other yoga postures for pregnant women that can be performed without endangering their child. It is best to go to a few classes for pregnant women in a group to remember the correct performance, after which you can continue to study at home.