Pregnant: When Should You Start Practicing Yoga?

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Practicing yoga for pregnant women brings many health benefits for both mother and baby. However, pregnant women need to consult their doctor about the appropriate time and intensity of exercise to ensure safety during pregnancy.

1. How many months pregnant can I practice Yoga?

In fact, if there are no abnormal health problems, pregnant women can start yoga exercises as soon as they find out that they are pregnant. Practice yoga safely in the first 3 months of pregnancy (avoid doing yoga in hot tubs or activities that are too hot). The first 3 months are a time of great changes in a pregnant woman's body, so practicing yoga can direct this time physically and emotionally. In fact, significant studies also show that the benefits of yoga are mind-body. However, it is better and safer for pregnant women to consult their obstetrician before starting an exercise program.
Yoga instructs the practitioner to listen to the body's signals to prepare for childbirth. In addition, studies have also shown that yoga can provide many benefits during pregnancy, including reducing stress and improving nervous system function.
If you feel nauseous in the first 3 months, this is your body's signal that you should slowly start exercising. If you have attended a regular Yoga class, you can take a break or join a gentler class when you feel unwell. Most doctors allow pregnant women to start exercising from the second trimester (April - June) of pregnancy. The reason is that usually after the 12th week of pregnancy, morning sickness will gradually decrease, at this time pregnant women can exercise comfortably.
SEE ALSO: What should I eat after practicing Yoga?

2. Where to practice Yoga during pregnancy

There are many ways to approach prenatal yoga. When intending to practice Yoga, pregnant women should talk to a Yoga teacher for assistance in adjusting the movements accordingly. The places that are often chosen by pregnant women to practice Yoga during pregnancy are:
2.1 At regular classes For those who have experience in Yoga, pregnant women can continue to practice the classes they followed before. . Ideally, this class offers lower-intensity prenatal classes. In addition, the pregnant mother may already know the instructors. This will be more beneficial in the intervention to adjust the exercise movements to suit the pregnancy period.
Note that even without morning sickness, pregnant women may find that practicing in regular Yoga classes is a bit overwhelming. Meanwhile, prenatal yoga classes can seem a bit too gentle in the early stages of pregnancy. Therefore, pregnant women need to understand their body in each moment to make the right decision to join a Yoga class.
As you move into the next stages of your pregnancy, you may begin to find that antenatal classes will increasingly accommodate your body's changes.
2.2 At Antenatal Yoga Class Many pregnant women have been looking for low-impact forms of exercise and can start doing Yoga. Your best bet is to find a prenatal yoga class at a gym near you. Pregnant women can start taking prenatal classes as soon as they are pregnant as they wish. However, if you are not feeling well, you should wait for the morning sickness to clear up, which is usually in the 2nd trimester.
2.3 At Home Home yoga practitioners also have a wide selection of exercises available via the internet. There are many exercises for pregnant women and pregnant women can choose exercises that are suitable for their body.
Restorative yoga, with a focus on calming the body and mind, is a beneficial, deep relaxation exercise option during pregnancy for both beginners and the experienced. yoga.

3. Practice Yoga safely during pregnancy

Prenatal yoga is a practice that helps mothers relax during pregnancy. If you join a prenatal yoga class, the trainer will often adjust the posture for each pregnant woman as needed. For pregnant women who practice at home, it is necessary to pay attention to some postures to do and to avoid.
3.1 Safe Pregnancy Yoga Poses The following poses are safe for pregnant women if done correctly:
Hip opening poses: Including pigeon, warrior II, figure triangle, half moon position, fixed angle posture, ... help create flexibility for the body and make the birth process easier; Side Stretches: Gate pose and variations of the side plank pose, providing comfort when the abdomen is overstretched; All positions: The cat-cow poses help put the fetus in the best position for birth. This position can be used for those who want to give birth in the breech position in the future if the doctor recommends it; Standing position: As the abdomen grows, pregnant women should begin to expand their posture in a standing position. The feet should be at least hip-width apart, especially if the practitioner is leaning forward. The gesture of bowing to the sun is very suitable for pregnant people.

3.2 Yoga poses to avoid during pregnancy Pregnant women should avoid the following movements and postures:
Excessive stretching: The body produces the hormone relaxin during pregnancy, which helps to soften the inflexible parts of the body. mother's body (such as bones and ligaments) to make room for the fetus, preparing for the birth of the baby. Therefore, pregnant women should avoid excessive stretching movements because it can cause serious injury. Trainers need to pay special attention to their knees. Besides, pregnant women are prone to excessive stretch marks because of the hormone relaxin, so pregnant women need to adapt their positions to avoid injury; Twisting: Deep belly twists like Ardha Matsyendrasana will compress internal organs, including the uterus, and are not good for the fetus. Therefore, instead of these movements, pregnant women should turn more gently from the shoulders or turn open, ie twisting away from the front legs so that the abdomen has more room instead of being overly compressed; Jumping: Jumping carries the risk of releasing a fertilized egg from the uterus. Therefore, jumping movements should be avoided during pregnancy; Rapid breathing: Pregnant women should avoid positions or exercises that require holding their breath or breathing in and out quickly. Instead, start practicing breathing by taking a deep breath in through your nose and out through your mouth. This technique is also applied during childbirth; Overturning: The body upside down does not pose any risk to the fetus, but if you want to avoid the risk of falling, pregnant women should not practice this movement; Back bends: Pregnant women should avoid deep back bends like the full wheel pose. If performing this pose before pregnancy, pregnant women can still continue to do it in the first 3 months if they feel healthy and flexible enough; Abdominal exercises: Pregnant women should avoid yoga poses that strengthen the abdominal muscles, such as boat pose. You should only soften the abs a little to make it easier for the abs to stretch; prone position: prone positions, such as cobra pose, can be done during the first 3 months of pregnancy because the fetus is still small then. To the later stages, pregnant women should avoid this position if uncomfortable; Sleeping on your back: During the second trimester, your doctor may recommend that you do not lie on your back for long periods of time, even encourage you to sleep on your side. Therefore, pregnant women can practice yoga with the left side lying position during pregnancy, should use blankets or cushions to create comfort. If it is not possible to lie down comfortably, the pregnant woman can sit in a cross-legged position; Bikram Yoga / Hot Yoga: Pregnant women should not raise their body temperature during pregnancy. Therefore, hot yoga should not be practiced.

Except in unusual cases where doctors advise not to practice Yoga, in general, Yoga is safe during pregnancy and can be started in the first 3 months or from the 4th month (according to the doctor's advice). Prenatal yoga has many benefits during pregnancy. However, pregnant women need to adjust the exercise to suit their body changes. In addition, to ensure health, pregnant women should also visit antenatal care periodically for advice on nutrition during pregnancy as well as appropriate exercise regimen.

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Reference source: verywellfamily.com, verywellfit.com