Pregnancy yoga, also known as prenatal yoga, is a type of yoga that is safe to do during pregnancy. It combines proper breathing with yoga poses which can help decrease a woman’s discomfort while pregnant. Doing yoga exercises is extremely helpful with each trimester. It would be better to start off early but it doesn’t mean that you can’t benefit from it if you start at the latter part of your pregnancy. It really doesn’t matter if you are already in your second or third trimester; it’s never too late to start.
Prenatal Yoga has a wide range of benefits and these include improving your posture, strength and flexibility. It also helps improve your sleep, mental health and reduce anxiety. Learning different breathing and relaxation techniques can tremendously help in managing pain during labor and in opening up your hips for childbirth. Yoga can also strengthen your muscles, relieve aches associated with pregnancy (back and leg pain), reduce nausea and headaches, decrease the risk of early delivery and help you relax during the process of childbirth.
First Trimester Benefits
During the first trimester, doing yoga and practicing correct breathing will help relieve some of the discomfort and pain you are experiencing. You’d be able to manage your nausea a lot better, reduce headaches, alleviate pain in your lower back, uterus and wrists (from carpal tunnel syndrome) and improve the development of your unborn child. Pregnancy yoga during the first trimester can also help you to relieve the stress you’re feeling during this stage.
Second Trimester Benefits
Your joints are starting to loosen up now and you are slowly expanding your girth which means that your balance will be a little off. To avoid injury, make sure you don’t hold poses for a long time and don’t forget to drop into yoga positions slowly. Doing yoga during the second trimester will help relieve leg and back cramps, headaches, fatigue and constipation. You will definitely get the most benefits from yoga during this stage of your pregnancy. This is also the best time to condition your body and get it ready for childbirth. Start practicing your breathing and meditation techniques. It wouldn’t hurt to strengthen your muscles at this point. Avoid lying on your back or belly to keep your blood circulation in check. The best prenatal yoga poses you can do during this trimester are the triangle, pigeon and child’s pose.
Third Trimester Benefits
Your belly is a lot bigger now and this means you can only do so much. You can perform standing poses with your heel to the wall but if you find this to be stressful on your body, you can use a chair for support. Doing yoga exercises on your last trimester will provide you the same benefits as the first two stages of pregnancy but this time, you are giving more emphasis on preparing your mind and body for childbirth. The poses will help open up your hips and pelvis, strengthen your shoulder and back muscles, relax your tight muscles, relieve anxiety and coax the baby to move so that their head is pointing down. Many of the prenatal yoga poses you learn during the third trimester can also be done during labor to help alleviate tension and allow your body to relax.