Classes that focus on prenatal yoga have become increasingly popular in recent years. Yoga is a great addition to any cardiovascular exercise routine that will help mothers to be in maintaining their health through out the term of the pregnancy. This ancient practice will help tone vital muscles and increase your limberness, assist with increased circulation. Prenatal yoga also helps to correct the natural balance that is often disturbed during pregnancy. Prenatal yoga is also good in teaching deep breathing and relaxation techniques.
These techniques will be very useful during the labor and birth as well as during motherhood. Breathing fully is often the first thing taught in a yoga class. The ujjayi technique teaches the student how to slowly inhale through the nose, fill your lungs and exhale fully until the stomach muscles compress. Not only is this mentally relaxing, but it allows more oxygen into the muscles which allows your body to relax.
Prenatal Yoga and Ujjayi Breathing
Properly learning and applying the ujjayi breathing technique aptly prepares you for the labor and birth experiences. It help you learn to keep your calm at the most needed time. When a person, in this case a laboring mother, is afraid or in ay sort of pain, the body automatically creates adrenalin and decreases the amount of oxytocin that is in the blood stream. Oxytocin has many uses in the blood, but during childbirths its function is to help the labor progress/. Practicing prenatal yoga regularly will allow you to resist the urge to tense in times of pain and fear. Instead you will be able to relax your body and thus improve the progression of your labor. While each person’s response to pain and the idea of childbirth is different, the time of labor can be decreased significantly if the mother is in a highly relaxed frame of mind.
First Trimester Prenatal Yoga
The majority of yoga teacher will have good routines for expecting mothers; however, it is best to look for a yoga instructor who has specific training in the area. In your first trimester, you are not likely to have many restrictions or limitations. At every stage of your pregnancy, take care to follow the thirteen rules for safe pregnancy exercise. Also assure that you remain hydrated and drink plenty of water during your routine. While you stretch, assure that you breathe regularly and deeply, this is the start of your practice to regulate your body during labor. Always listen to your body, if you are not feeling right during a pose, stop and inform your instructor. Your prenatal yoga teacher will be happy to recommend an alternative pose.
Prenatal Yoga For The Second Trimester
During the third trimester, the joints have begun to loosen to accommodate the new life in your belly. It is around this time that your sense of balance will begin to alter. Take your time with poses and don’t try to hold them for extended periods. When reverting back to resting positions, move slowly and with care to prevent injury to yourself and baby. Avoid high paced classes and don’t pressure yourself into overexertion. While laying flat may be comfortable, it is best to avoid it in order to keep the circulation to your uterus at its maximum.
Prenatal Yoga For The Third Trimester
By now, you belly is much larger and you are likely feeling quite ungraceful. For standing poses, place your heels to the walls, or opt for a chair to support your balance. Straps and blocks are also good props that will help you transition through poses. As with each trimester, it is important not to stay in one pose for very long, movement is the best option for optimal results.