Yoga for pregnant women | Rising up

Yoga for pregnant women is a wonderful way to keep the body flexible during pregnancy, reduce stress and optimally prepare for birth. Gentle yoga exercises help to relieve typical symptoms such as back pain or tension and increase well-being. But what should you pay attention to, which precautions are necessary and how long can yoga be practiced before birth? Here you can find out everything important about yoga for pregnant women.

What should you watch out for at yoga for pregnant women?

The body changes steadily during pregnancy, so certain aspects should be observed in yoga:

• No overexertion: The joints are more flexible due to the hormone relaxin, which is why overstretching should be avoided.
• Avoiding abdominal muscle exercises: Intensive core exercises such as boats or sit-ups can increase the pressure on the abdominal muscles and should be avoided.
• No reversal postures or extreme backing back: Exercises such as the headstand or deep back bends are not recommended during pregnancy because you can burden the circulation.
• Gentle breathing instead of breathing: Breathing techniques should be fluid and controlled, strongly forced breathing techniques such as Bhastrika or Kapalabhati should be avoided.
• Avoiding back from the 2nd trimester: Lying longer on the back can affect blood flow, which is why side sites or seating positions should be preferred.

What precautions should you take for yoga during pregnancy?

• Consultation with the doctor: Medical advice should be obtained before the start of yoga practice, especially in the event of risk pregnancies.
• Choose gentle yoga styles: Yin Yoga,, Hatha yoga Or special pregnancy yoga courses are ideal for expectant mothers.
• Good support from aids: Blocks, pillows and straps can help to carry out the asanas more comfortably and safer.
• Plan regular breaks: The body needs more relaxation, so sufficient resting phases between the exercises should be observed.

How long can yoga be practiced before birth?

Basically, yoga can be practiced until birth, provided that it feels good and there are no medical objections. Especially in the third trimester, gentle movements, breathing exercises and relaxation sequences are helpful in order to optimally prepare the body for birth.

Is yoga helpful during pregnancy?

Yes! Yoga for pregnant women offers numerous advantages:

• Relieves typical symptoms: Back pain, water retention and tension can be reduced.
• Promotes mental strength: Fear of birth can be broken down through breathing techniques and Meditation.
• Improves body awareness: Yoga helps to deal with the changes in the body more consciously.
• Supports the birth preparation: Breathing and relaxation techniques can be helpful during contractions.
• Increases general well -being: Regular movement releases endorphins and contributes to emotional balance.

Conclusion

Yoga for pregnant women is a gentle, effective way to strengthen body and mind during pregnancy and prepare for birth. If you pay attention to your own limits, choose suitable asanas and prepare well, you can benefit from the positive effects. With the right practice, yoga remains a valuable companion for more well -being and relaxation until birth.