Well-being and pregnancy: what yoga postures for pregnant women?
You have certainly been told that during pregnancy, it is important to practice a gentle sport for your well-being and your health. Among the activities recommended for pregnant women, walking, swimming and even prenatal yoga. A perfect discipline until the last trimester to relax, stretch gently, chase away small pains and live your pregnancy peacefully while waiting for the baby to arrive!
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- The benefits of prenatal yoga
- How to practice yoga while pregnant?
- What yoga postures when you are pregnant?
The benefits of prenatal yoga
Prenatal yoga is a particularly interesting activity when you are expecting a child. Like any gentle physical activity, it activates blood circulation and cell oxygenation, and can, as such, help you fight against heavy legs - a common phenomenon in pregnant women - and drain the fatty deposits responsible for cellulite. After your yoga session, to prolong the sensations of well-being, continue your relaxation with La Pause Douceur, hydrate yourself and treat your stomach to a moment of relaxation. All you have to do is place our fabric mask on your stomach, this soothing treatment offers your skin a real gentle break between two yoga sessions.
Generally speaking, it gently works the deep muscles, toning and softening them. A particularly interesting point for relaxing the back area which causes pain for many future mothers! It works the pelvis and its mobility, and helps you become aware of your perineum, for an easier birth.
On a psychological level, it helps you to be more attentive to your body and your baby. Yoga forces you to take a break from an often hectic life, to refocus your energy on your body and your feelings to carry out your pregnancy in full consciousness. Yoga also includes a dimension of relaxation, based on breathing exercises and meditation, to help you disconnect, get rid of your anxieties, and better manage pain and small daily ailments. Yoga is also an integral part of certain childbirth preparation classes, particularly for women who wish to prepare their body and mind for childbirth without an epidural.
Finally, yoga would be ideal for avoiding gestational diabetes (or gestational diabetes, it can appear at the end of the second trimester in pregnant women), reducing nausea and fatigue and regaining energy. What could be better !
How to practice yoga while pregnant?
As with any sporting activity, the exercises must be adapted to your level, your current form, and of course the stage of your pregnancy. Some experienced practitioners, who know their body well, will be able to practice certain postures for longer.
It is entirely possible to start this sport when you are expecting a child. If you've never practiced yoga before, we recommend joining a prenatal yoga class, where a certified teacher can give you advice and ensure the movements are done safely for you and baby.
You can also opt for online courses, free or paid, pre-recorded or video, which you can complete at home, at your own pace. Yoga doesn't require a lot of equipment: all you need is a mat, a bottle of water, a towel and comfortable clothing. And possibly a small blanket to stay warm during the meditation part. To benefit from the benefits of yoga, the important thing is to be regular: you can practice 5 to 10 minutes per day in the morning or evening, or participate in a group session in person or by video 1 to 2 times per week, according to your possibilities and your desires!
What yoga postures when you are pregnant?
Because certain postures (asanas) are not suitable for pregnancy, it is advisable not to improvise and to turn to prenatal yoga classes. 100% suitable for a mother-to-be, they are gentler, they take into account your current physical state and the presence of that slightly bulky belly ;-) while avoiding exercises that are not recommended when you are expecting a baby. There are also prenatal yoga classes adapted according to the trimester to be even more sure of doing the right postures.
During pregnancy, certain yoga movements should in fact be avoided: these are all inverted postures, which place too much strain on the abdominals, twisting postures, which can compress the stomach, as well as those lying on your stomach. Deep back stretches can be done with great care so as not to accentuate back pain often present in pregnant women. Breathing fire, these dynamic inhalations and exhalations, should also be avoided because they put too much strain on the abdomen. And of course your yoga sessions should never hurt: if you're not comfortable in one position, move on to the next one.
Among the particularly interesting asanas to relieve the minor ailments of a pregnant woman and help her prepare for birth, we can cite:
- Butterfly posture, to soften and tone the pelvic muscles. Sitting cross-legged, bring your feet together and pull them in until they touch your buttocks. Move your knees up and down, like a butterfly's wings, to loosen the muscles. Practice with your back straight and paying attention to your breathing :-)
- The cat and dog posture, ideal for relieving back pain and pregnancy sciatica. Get on all fours with your legs slightly apart and your knees in line with your arms and shoulders. Inhale deeply, arching your back and dropping your stomach, look up. As you exhale, make your back round like a cat, dropping your head towards the ground. Repeat several times to relax!
- Indian woman's posture : in a squatting position, spread your knees hip-width apart and keep your feet flat on the ground. Keeping your elbows on your knees and your hands together, breathe in and out deeply for a few minutes, as long as the position is comfortable. This asana is excellent for opening the pelvis and strengthening the muscles that will be used during childbirth.
Yoga will accompany you throughout pregnancy and well beyond the last trimester, this sport is also an excellent choice to allow a young mother to reclaim her body after birth, while awaiting proper rehabilitation of the perineum. due form!
