Yoga is the best exercise during pregnancy
Yoga the best exercise during pregnancy can alleviate many of the annoying problems and troubles you face during this period and can be an escape route to achieve peace and health. Yoga during pregnancy increases your flexibility and physical strength and improves the balance and stability of your body.
Exercise yoga during pregnancy
If you have always been curious about yoga, pregnancy is a great time to do so. Pregnancy yoga classes are a great place to meet moms who have similar conditions to you, so don’t be embarrassed. Pregnancy Yoga is a set of correct ways of breathing, thinking, and moving the body with a special focus on relieving the pain of pregnancy, communicating with your body to prepare for the day of delivery.
High-risk pregnancies, the presence of certain diseases and risk factors in pregnancy such as placenta previa (placenta in the lower part of the uterus), weakness and insufficiency of the cervix, the possibility of preterm delivery, family history of uterine problems prevent exercise.
Benefits of Yoga in Pregnancy
When you start doing yoga during pregnancy, you will notice that your energy level and awareness of your body have increased. Pregnancy yoga involves special movements designed for the day of natural childbirth, however, these movements are also very useful for pregnant mothers who decide to have a cesarean. Doing yoga during pregnancy will help your body to have less swelling and be able to do your daily tasks more easily and with more concentration. Pregnancy yoga exercises help you to recover faster after childbirth and lose weight faster.
The best exercise during pregnancy is yoga because it has a positive effect on flexibility, mental stability, and proper breathing and plays an essential role in increasing muscle strength, improving cardiovascular function, reducing back pain, reducing stress and anxiety, and improving the quality of pregnancy sleep.
Yoga class in pregnancy
Pregnancy yoga techniques are very similar to standard yoga for all people, but they have certain modifications to create safe conditions for pregnant women. Excessive rotation, overturning, lying on the abdomen, and lying on the back flat on the ground is not present in pregnancy yoga.
In normal yoga classes, no photos are allowed to eat food, but in yoga, pregnant women are advised to use healthy foods and drinks during the class, especially in the first trimester of pregnancy, when nausea is common among pregnant mothers. They should definitely have a good snack during pregnancy yoga class.
Although there is no problem with exercising and sweating during pregnancy, it is still possible for all exercises in the yoga exercise class to proceed slowly during pregnancy and to rest between movements if necessary, as well as yoga movements according to Special needs of pregnancy to be performed.
Each session of the Badra Yoga class begins with breathing exercises that focus on the inside and focus on inhaling and exhaling. They will go. The next step is to stretch the muscles, which increases flexibility and opens and raises the chest, to create more space for the organs and internal organs of the body. Then the movements and postures begin and in all these stages your focus is on your body and the child inside.
Yoga movements in pregnancy
Some of the classic yoga moves are also used for pregnancy yoga. In this section, we refer to some yoga exercises for pregnancy:
1 – Rose movement
When standing, keep your back and spine straight, with your legs slightly outward beyond your hips. Then go down in this position and sit on the soles of your feet. This condition is beneficial for the hip joints and lower back and can also pull the fetus down. To further strengthen, the pregnant mother should relax and tighten her pelvic floor muscles (Kegel movement) or gently rotate her hips in a circle.
If you find it difficult to balance in this situation, you can use a short stool for your stability.
2 – Triangular motion
Stand with your legs apart so that one leg is facing forward and the other is facing out. With arms outstretched and palms facing up so that the body is in a T position.
Move the right hand towards the right knee while the left hand moves upwards along with it and vice versa. To facilitate this movement, instead of placing your hand on the floor, place it on your support base or knee.
The triangular motion helps the sciatic artery, opening the mid-thigh and stretching the waist and sides, giving them elasticity.
3 – Cat-cow movement
Sit on the floor on all fours, then go forward and rest on your knees and palms so that your shoulders are exactly in line with the palms of your hands. In this position, gently bend your spine so that your abdomen is pulled to the ground and your hips, shoulders, and face are pulled up and out. Lookup for a few moments to feel the tension in your neck muscles.
Then slowly return to the previous position and pull your spine upwards and try to insert your chin into your chest so that your back is completely round. Stay in this position for a few moments.
Repeat this movement several times, because it helps to improve low back pain in pregnancy. Many doctors recommend that mothers who are in the last month of pregnancy but the fetal head has not yet turned down, make this movement yoga cow cat regularly. Do because it can cause the fetus to rotate.
4 – Move the bridge
Lie on your back with your knees bent, with the soles of your feet on the floor, and your arms at your sides. Lift the end of your waist and hips slowly and as much as your back to the waist, until you can lean on your upper back. Hold yourself in this position for 5 to 10 seconds and slowly return to the original position as much as the lumbar vertebrae.
Bridge movement strengthens your leg and back muscles and relieves tension and fatigue in the neck area.
5 – The movement of the corpse
The last thing you can do in a yoga class during pregnancy is moving your body. This yoga movement is usually done on the back, but during pregnancy, the yoga body should be moved on the left side of the body because you should not lie on your back during this period. Put a pillow under your head and put another pillow or a towel between your legs for comfort. The easiest way you can relax your muscles, this movement helps you to do previous yoga movements on your body and reduce stress and pressure.