During pregnancy, many women wonder if it is safe to continue exercising or even some question whether they should try to stay active or perform exercises that help them get along better, thus avoiding certain discomforts and obtaining benefits for mom and baby.
Yoga is one of the most appropriate exercises to perform during pregnancy. That is why this time we will talk about benefits, contraindications and precautions of practicing yoga when you are pregnant.
Benefits of yoga during pregnancy
There are several reasons why yoga is one of the most recommended exercises for pregnant women, and it is that in addition to being a low-impact physical activity, several studies prove that it offers multiple benefits for both the mother and the baby .
A study states that yoga is the best exercise for pregnancy, since it is more effective than walking or prenatal class exercises, and that can be done safely in women suffering from depression.
In fact, it is proven that yoga can help reduce depressive symptoms during pregnancy, especially when posture exercises are accompanied with meditation and deep relaxation, which makes it ideal for those suffering from depression or anxiety.
Another benefit of practicing yoga during pregnancy is that It helps reduce stress and increases immune function, according to a study in which pregnant women practiced it from week 16 to 36, attending 70-minute classes twice a week.
In addition, yoga not only helps during pregnancy, but also prepares you for childbirth, since another study found that It helps reduce pain during childbirth and may even help reduce the chance of having a C-section.
Others benefits of yoga during pregnancy They are:
- Decreases back pain by improving body posture.
- Help you sleep better, since it is a relaxing activity that reduces the feeling of fatigue and stress.
- You form an even stronger connection with your baby, by making you focus on your breathing and in this way you become more aware of your body.
Contraindications
Although yoga is one of the best exercises to practice during pregnancy, as with any physical activity, there are certain things you should avoid to practice it safely. Among them are the following:
- Avoid the types of yoga that require a lot of effort as ashtanga, especially if you have never practiced yoga. The best thing for pregnancy is hatha yoga or prenatal yoga, which offers safe postures, adapted for pregnancy.
- Avoid classes of yoga that is practiced with high temperatures, like Bikram yoga. In fact, you should avoid practicing any type of physical activity if it is very hot or there is not adequate ventilation.
- When doing yoga, you should avoid doing certain postures that compress the belly or that require a lot of stretching of the abdominal area, as well as postures that require you to lie on your back. Inverted postures are also not recommended during pregnancy.
- Every yoga posture must be performed comfortably and without forcing the body. If you can't talk or have trouble breathing well while practicing a posture, you are trying too hard.
Whether or not you practiced yoga before your pregnancy, Ideally, you go to a prenatal yoga class with a certified instructor, since they are trained to know which postures are safe to practice during pregnancy. In addition, during class they will teach you to breathe correctly, which will help you relax and focus better, as well as to improve your breathing, which will be very useful when you have contractions during childbirth.
Precautions
It is important to mention that before starting any exercise or physical activity routine during pregnancy, you must take certain precautions, and always consult and talk with your doctor, to assure you that there is no risk for you or your baby.
Similarly, you should stop exercising if you have any of the following symptoms: vaginal bleeding, difficulty or effort to breathe before exercising, headache, dizziness, muscle weakness, pain or swelling in the calves, chest discomfort, abdominal pain, contractions, reduced fetal movement, blurred vision or fluid loss down the vagina
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In Babies and more | Why is it so good to practice yoga in pregnancy? Exercise in pregnancy: yoga
