The main thing about home yoga practice in pregnancy is that it is completely individual in its nature. So, even if you have been doing some sort of routine before getting pregnant, now you mainly need to focus on what your body tells you to do and follow its tone. It is great if you have an experienced teacher to guide you but listening to your body should be the main criteria in choosing which poses to do, and what sequence to follow, and how much effort to put in.
Yoga in Pregnancy: What to Avoid
The first trimester is considered to be the most dangerous for the baby due to the higher risk of miscarriage. The main problem here is that many women do not put enough attention to the changes that take place when they are pregnant, and carry on with their regular yoga routines without reducing the overall load. Meanwhile, during the first trimester there is a complete formation of the fetus, so the practice during this period must be very performed with extreme caution. Among the contraindications at this time there are backbends from the prone position, such as bhujangasana or the cobra pose, all the power poses, “boat like” poses and those that make you feel uncomfortable.
The general advice for doing yoga at home for pregnant women is to focus on the poses that strengthen the pelvic floor and improve the flexibility of the abdominal and pelvic floor muscles.
Don’t forget the twisting poses, but only do the ones that do not cause the compression of the diaphragm and abdomen. For example, the variations of Bharadvajasana, and light twisting from Virasana are fine.
The Benefits of Yoga for Pregnant Women
The main benefits of doing yoga in pregnancy are:
- Peaceful mind
- Reduced stress
- Toned muscles and thus the improved blood circulation
- Yoga works on the pelvis muscles making them stronger which leads to easier labor
- Eliminates lower back pain
- Increases flexibility and stamina
- Promotes and improves relaxation which is very important for the health of the mother and baby
- The increase of self esteem and self confidence
- A woman who regularly practices yoga feels herself happier and more peaceful
- Yoga helps to lose weight after pregnancy and get into the shape faster.
Doing yoga at home is possible and beneficial for a pregnant woman; listen to your body, reduce strain, and follow your needs. Follow a healthy lifestyle, and always consult with your doctor on your condition, especially if you have some doubts about a certain pose, practice or sensation.