Do yoga in the last month of pregnancy. Yoga for pregnant women: benefits and contraindications

Date of: 11.10.2019

Doing yoga during pregnancy is really very beneficial. yoga gives expectant mother a lot: getting rid of unpleasant symptoms that often accompany pregnancy, the ability to breathe properly and manage your well-being with the help of breathing, self-confidence, good mood. The main advantage of yoga is that it affects the body in a complex way, not only strengthening the muscles, which during this period experience increased stress, but also positively affecting the state of mind and psyche, contributing to a good, balanced state.

How to study and when to start classes?

Pregnancy is usually divided into trimesters, approximately 12 weeks each. These periods are different physiological characteristics, the processes occurring in the body and the sensations of the expectant mother. Let's talk about getting pregnant. The first trimester is the most responsible, it is characterized by the fact that the body, as it were, adapts to a new state, and this is a kind of stress for it. Significant changes in hormonal immune system, in body tissues. The placenta is not yet formed, the hormonal support of pregnancy can be quite weak. It is during the first trimester that the largest number spontaneous miscarriages. The body can still follow its "habits", so you need to be especially careful on the days of the alleged menstrual bleeding. That is why it is necessary to build a yoga practice very carefully. At this time, nausea, lethargy, fatigue, mood swings, dizziness are most often disturbed.

If you are already practicing yoga, then after learning about your pregnancy, we advise you to follow some general rules.

Here are some rules for the first trimester.

Eliminate from your practice those asanas that cause you discomfort, even if there are no contraindications for them. Pregnancy, especially at the beginning, is not a time of “victory over yourself” and a “breakthrough” in practice.
Asanas that directly affect the abdomen or strain the anterior abdominal wall(e.g. mayurasana, deep twists - marichasana D, navasana) should be excluded. Perform power asanas and balances on your hands with care, listen to yourself.
Do not practice on the days of the expected menstruation, they are the most dangerous in terms of terminating the pregnancy.
Do not fix asanas long time(no more than 5 breathing cycles), at the first signs of discomfort, exit the pose.
By the end of the first trimester (around the 12th week of pregnancy), eliminate asanas in the prone position.
Allocate more time at the end of the practice (approximately 30% of the total duration of the session) to breathing practices and relaxation. Temporarily exclude pranayamas with breath holdings.

If you have not practiced yoga, but want to use yoga techniques to prepare for childbirth, the practice should be very thoughtful.

Give preference to those poses that do not cause physical tension as well as relaxation, breathing. It is very beneficial to practice yoga nidra.
Do preparatory exercises in order to practice breathing techniques - vyayamas (warm-up), affecting the shoulder girdle, chest.
Evaluate changes in the body and mood after class - you should not get tired and your condition, mood should become better - this is an important indicator of the adequacy of the practice.

What yoga asanas can be conditionally called "asanas of the first trimester"?

Of course, it does not come to the fore physical activity, and deep relaxation practices - shavasana and yoga nidra. It is these techniques that will help you adapt to a new state and achieve good health. Of the asanas for the first trimester, light vinyasas are most suitable. For beginners, this might work.

From Adho Mukha Svanasana 1 we lift the right leg up with inhalation, keeping the “closed” position of the pelvis, and pull the right heel to the ceiling (“dog on three legs”) 2, with an exhalation we bend the right leg and carry it forward, laying the right shin on the mat 3 (variation of ekapada raja kapotasana)

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We remain in this position for 2 respiratory cycles, observing even breathing and opening the chest, and again return to Adho Mukha Svanasana. We repeat from the left leg. After the repetition, we linger in the "dog head down" 4-5 respiratory cycles. After 3-5 repetitions, you can move on to breathing exercises. Sit comfortably, cross-legged, with a straight back, it is better to sit on an elevation (roller, pillow). Practice conscious breathing, determine how you breathe, deep or shallow, with what frequency, belly or chest. Focus on your breathing for about 5 minutes and then move into the supine position for relaxation. If you feel well, the practice can be complicated by adding new asanas and pranayamas. The second trimester of pregnancy is best suited for this.

Marina Kruglova - yoga therapist, obstetrician-gynecologist, candidate of medical sciences.

Photo: nosweatlife/instagram.com

Yoga is a set of exercises for athletic women, and for women who have never practiced at the gym or at home. Positions during pregnancy can be adapted to changes in female body during pregnancy, childbirth and the postpartum period. Poses help expectant mothers to stretch, strengthen and relax not only the body, but also the mind. With yoga, you can keep fit and prepare for childbirth.

Stimulates circulation by increasing blood flow.
Facilitates breathing and promotes better oxygenation of the unborn child.
Strengthens muscles and joints that prevent back pain.
Regulates the endocrine system.
Prepares the body for childbirth, strengthening the muscles of the lower abdomen, groin, inner thighs.

Yoga during pregnancy is a great way to improve your fitness and mood. It is necessary to seek the advice of an experienced trainer so that he chooses the right set of asanas for pregnant women for you.

If your pregnancy is going well, the yoga system is the perfect postures for you.

These exercises relax the body. Proper breathing during pregnancy helps relieve stress. The functioning of the whole organism improves, and more importantly, women become more resistant to stress and fatigue, gain self-confidence. But before you start practicing yoga, you need to visit a gynecologist for a consultation and identification possible contraindications to do this type of exercise.

Attention - listen to the voice of your body, breath and intuition, do nothing in spite of yourself.
Consciousness is simply to remember. That you move and breathe with the child, you can feel for him, how he feels, how he moves.
Natural breathing - always breathe freely and naturally, at your own pace.
Freedom - to avoid dynamic and tiring methods that increase the heart rate and cause rapid breathing, let the movement be always conscious.
Move with pleasure - it is better not to stick to a tense posture, you need to "go with the flow", enjoy the sensuality of movement.
You can eat something light before exercise to keep your blood sugar stable.
Pleasure - to receive grace and joy in movements, breathing and relaxation.

Rest - Always rest if required.

What not to do

Inappropriate asanas - avoid inverted positions and deep turns, jumping, practicing Mula Badhi (tension of the pelvic floor muscles) for more than one breath, warming up pranayama, and any postures that bring discomfort in the abdomen.
Don't lie on your stomach.
Do not lie on your back after 30 weeks (or when you are uncomfortable).
Rest lying on your left side.

How to practice yoga

It is best to practice 2-3 times a week at the same time. Better time in the morning, right after waking up or before going to bed. Exercise during pregnancy should last between 20 and 60 minutes. But the session should start from 20 minutes for the body to adapt.

If you are one of those who have never practiced yoga, you should start with the simplest exercises that do not require preparation.

Asanas for pregnant women should be practiced slowly, slowly, observing the reaction of the body.
The rhythm of yoga exercises each expectant mother should adapt to herself.
The position of the body is also important. If you are doing the exercises on your back, make sure that your shoulders, arms, and buttocks are in good contact with the floor.
During sitting exercises, the buttocks should be slightly tilted to the side. When assuming standing positions, the feet should be placed hip-width apart with the toes pointing inward. The foot is firmly planted on the floor.
It is important to straighten your back and pull the shoulder blades.

For classes, you should choose a place and time so that no one interferes. You can play your favorite CD to help you relax.

Performing poses for pregnant women should begin with deep breaths taken from the diaphragm. Then lie down or sit comfortably. The next step is to relax the muscles. It is also important to draw in air through your nose to free your mouth. Breathe slowly, smoothly.

Types of yoga exercises for expectant mothers

IN last years is very popular physical exercise from yogic complexes. What are the best positions for pregnant women? Each pregnant woman can choose for herself the one that best suits her and pregnancy 3, 2 or 1 trimester.

Tailor's pose

Helps to relax the ligaments and joints of the muscles of the pelvic region of the thigh.

Sit on the floor and straighten your back.
Bring your feet closer to each other as close as possible.
Relax your shoulders and neck. Breathe deeply.
Relax your hips and hip joints. Press your knees to the floor.
Maintain the pose for a few seconds.

Tree position

Promotes calmness and helps stretch the thigh muscles, improves balance and coordination.

Stand straight and look at one selected point.
Shift the weight of the body to the right leg, bend the left at the knee and rest the foot on the inside of the right thigh.
Bring your hands together in namaste at chest level. If you have problems with balance, lean against the wall.
Keeping focus on the chosen point, maintain the pose for a few seconds and then switch legs.

Relaxation of the pelvis

Helps relax the pelvic muscles.

Get on your knees, lean on your elbows.
Tighten the muscles of the anus, vagina and labia.
Hold for a few seconds and relax them.
Repeat the position about 15 times.

Squats

The exercise helps to expand the pelvis and the baby to take the correct position before childbirth.

Take a standing pose with legs wide apart. Feet look to the side.
Slowly bend your knees until you are fully squatted.
If necessary, you can hold on to something with your hands.
Fold your palms at chest level. Elbows and knees look apart.

cat's ridge

Designed to relieve pain in the sacrum.

Get on all fours.
Relax your neck by resting your head on your shoulders.
Pull in your stomach and arch your spine.
Count to 5 while maintaining deep breathing.
Repeat the pose several times.

Round after round

Relaxes the muscles of the back and hips.

Relax the muscles of the neck and shoulders, put your hands on your stomach.
Breathe deeply.
Lower your arms to your sides and slowly raise your hips (inhale), lower your hips (exhale).
Repeat four times.

Strengthening the pelvic floor muscles

Lie on your back, bend your knees.
Squeeze your vaginal muscles and hold the pose for about 10 seconds.
Repeat the exercise several times.

Time to rest

After completing the positions, you rest.

Lie on your side with one leg bent.
Pillows can be placed under the head and between the legs.
Close your eyes and breathe deeply. Relax.
Stretch slowly and stand up very slowly.

Exercise in the 1st trimester of pregnancy

Exercise during pregnancy is a great way to relieve some of the symptoms of pregnancy and improve well-being in the future. By doing yoga exercises regularly, pregnant women are less prone to stress and the development of gestational diabetes.

If a woman was active before pregnancy, nothing prevents her from exercising during pregnancy at the same level, only adequate exercise must be performed.

Calm postures during pregnancy, when performing asanas, heart beats should not exceed 140 beats per minute. If the expectant mother did not practice before pregnancy, she can start after consulting a doctor.

Exercise in the first trimester of pregnancy, when the embryo has not yet fixed, should not in any way burden the pregnant woman physically, should not lead to an increase in abdominal tension - this can provoke a miscarriage. Low intensity exercise is recommended. During the first three months, you should breathing exercises and correcting incorrect posture, as well as exercises for arms and legs in a wide range. They should be performed from the very beginning of pregnancy, as proper posture reduces the load on the spine.

Exercise should be avoided, especially during periods during the first three months of pregnancy, so as not to promote miscarriage.

Examples of exercises that can be done during the first trimester of pregnancy

Exercise 1

A woman sits on a chair, stool or ball.
The palms lie on the hips and in this position performs head turns to the right and to left side.
Tilts the head back (inhale), forward (exhale).
Tilts of the head when turning to the left and then to the right.
Perform all movements slowly and carefully.

Exercise 2

Sit on a chair, stool, or ball with your legs wide apart.
Perform unclenching and clenching of the fingers, clenching and unclenching the palms into a fist, causing the blood to circulate in the wrists, forearms and shoulders.
Raise your arms up in front (inhale) and lower them through the sides (exhale).

Exercise 3

The purpose of the exercise is to prevent drooping of the shoulders and rounding of the back.

Sit on a chair and spread your legs wide.
Put your hands behind your back, connect them bringing the shoulder blades together and pushing the chest forward.
Tilt your head back and inhale.
Exhale as you return your hands to the starting position.

Exercise 4

The pose strengthens the muscles of the shoulders and chest.

Sit on a stool or ball and spread your legs wide apart.
Put your palms up high chest and pull them hard.
Exercise can be performed with the ball in hand.

Exercise 5

Sit on a chair.
Interlace your fingers in the lock and place them on the back of your neck.
Pull your elbows back.
Return to starting position.

Exercise 6

Sit on a stool, chair, or ball with your legs wide apart.

Raise your arms up through the sides.
Place your palms on the back of your neck and lift your shoulder blades.
Raise your chest and tilt your head forward (inhale).
Lower your arms through your sides and relax (exhale).

Exercise 7

Sit on a stool. Legs are widely spaced to the sides.
Raise your right hand, bend it at the elbow and place it behind your head.
Put your left hand behind your head, crossing with your right. The palms lie on top of each other.
Tilt your head back slightly (inhale), drop your elbow down and tilt your head (exhale).
Repeat the exercises by changing the position of the hands.

Exercise 8

Sit on the floor.
Straighten your legs.
Perform forward and backward bends.

Second trimester of pregnancy (4-6 months)

In the second trimester of pregnancy, you usually feel better than at the beginning, so exercising at this time is designed to relieve back pain and prevent back pain from developing. diabetes. In the second trimester of pregnancy, the center of gravity of the body moves forward. This silhouette creates an additional load on the spine and muscles. abdominal cavity. Often changes lead to pain in the sacrum and lower back - swimming during this period greatly relieves pain and unloads the joints.

Starting from the sixth month, asanas requiring lying on the back should be avoided. In this case, the uterus will press on portal vein, which makes it difficult to breathe and outflow of blood from the lower extremities.

Women entering their second trimester of pregnancy should remember the following principles:

Before carrying out physical activity, you should consult a doctor.
During and after training, drink plenty of fluids to prevent dehydration.
Practice in a ventilated cotton suit to prevent overheating.
Practice is contraindicated in febrile diseases.

The proposed set of exercises should be done one after the other without a pause. Repeat 8-12 times each. After each round, take a three minute break. Practice at your own pace, listening carefully to your own body language.

Attach to them those that strengthen the muscles of the pelvic floor (walking back and forth on the buttocks), and to increase elasticity and mobility hip joints(alternating leg movement).