Should pregnant women practice yoga?

This is an automatically translated article.

The article was consulted with Specialist Doctor I Le Hong Lien - Department of Obstetrics and Gynecology - Vinmec Central Park International General Hospital.
Practicing yoga during pregnancy is a great way to stay healthy and stay in shape. Whether you are new to yoga or have a long experience, doing this still brings countless benefits.

1. The effect of yoga during pregnancy

During pregnancy, you may sometimes feel that your body is being taken over by an outsider. All the things you thought you knew about yourself will no longer be the same as before pregnancy. Changes out of control can make you feel disconnected from your sense of self. Practicing yoga during pregnancy can help bring many benefits.
Tha, taking prenatal yoga classes will help you prepare for the birth process easier, feel more relaxed and open up many opportunities to connect with other pregnant women, to share together. share experiences during pregnancy and motherhood.

2. The level of safety for pregnant women to practice yoga

Practicing yoga during pregnancy has not had many scientific studies, but in general it is considered a safe and beneficial exercise regimen for most pregnant women and their unborn babies.
If your pregnancy is high risk or has other complications, talk to your direct care physician before you want to start practicing yoga. Even if you don't have any particular health conditions, you'll need to adapt to your yoga regimen as your baby grows.
Your body produces a hormone - relaxin during pregnancy, which helps make room for the fetus to grow and prepare for delivery. The presence of relaxin can make you feel more flexible than usual, but be careful not to overstress, this compound can also destabilize joints and ligaments during this time.
The biggest danger for pregnant women who practice yoga is falling. Therefore, try to minimize the risks when doing yoga exercises for pregnant women, especially when the belly starts to rise higher. You can do this by being careful with your balance positions. Skip positions that can make you feel lightheaded to reduce your risk of fainting.

3. Prenatal Yoga: Do's and Don'ts

3.1 First-trimester yoga For first-trimester yoga, posture changes are minimal as the size of your belly hasn't really become a concern yet. Most importantly, you must get in the habit of adjusting your body. You may feel tired and nauseous, so give yourself permission to relax.
Most women who have taken yoga classes can continue with their normal routine, although you should mention your pregnancy to the teacher. If you're doing yoga for the first time, you should start with an antenatal class.
3.2 Yoga in the second trimester The 2nd trimester is the ideal time to start practicing prenatal yoga. You've probably gotten over your worst (if any) morning sickness. Your belly has already begun to appear, so you're in dire need of pregnancy-specific poses and advice.
As your uterus expands, you should limit yoga poses like prone.
3.3 Yoga in the 3rd trimester In 3rd trimester yoga, your abdomen becomes an important factor, promoting more adaptation to make room for it in standing poses.
The first study that followed the fetus during yoga poses in the third trimester found no evidence of fetal distress in any of the 26 yoga poses that were applied. use.
Many women who have never practiced yoga before find it to be the ideal form of exercise during their pregnancy and later in life. When looking for a yoga class, it's a good idea to look for classes that are labeled "prenatal yoga," as their teachers are likely to give you the best guidance.
If you go to a regular yoga class, you can also tell the instructor that you are pregnant. Some women only get the chance to practice prenatal yoga in the 3rd trimester. However, these women will still benefit from these classes, but you can start as early in your pregnancy. period the better.
Yoga followers will be happy to know that they can continue to practice throughout their pregnancy, as long as they feel comfortable.

4. 5 prenatal yoga poses

There are many comfortable and safe yoga poses to do during pregnancy. Here's what you'll most likely see in a prenatal yoga class:
Cat-Cow Stretch (Chakravakasana): This exercise is a gentle way to wake up your spine and also help your baby into the best position to be born; Gate Pose (Parighasana): Stretch pose helps you create a little more space in the abdominal area; Warrior II (Virabhadrasana II): Standing pose that strengthens your legs and opens your hips; Cobbler's Pose (Baddha Konasana): A gentle hip opener that stretches the inner thighs; use props under each knee for support if necessary; Legs-Up-the-Wall (Viparita Karani): The pose helps to treat swollen ankles and feet.

5. Yoga after pregnancy

After giving birth, you can continue to practice yoga. Doctors usually recommend a recovery time of 6 weeks for mothers who give birth naturally and longer after a cesarean section.
Once you have a follow-up postpartum visit and are approved by your doctor, and there is no bleeding, then you may be ready to practice postpartum yoga. Certain yoga poses can help nursing mothers combat back and neck pain.
Pregnancy can be an exciting and special time, helping to give you the tools to slow down and enjoy the experience by accepting and respecting the amazing thing your body is doing. Bonding time with other moms-to-be is another real benefit of taking prenatal classes.
Along with yoga practice, you can learn about the Maternity Package with a complete “painless delivery” service during and after delivery using non-morphine epidural and neuro-anesthetic techniques. shame at Vinmec International General Hospital to help ease the pain of childbirth. The program will provide you with basic knowledge about:
Methods to relieve pain during childbirth, limit pain and relieve psychological pressure during labor. How to push and breathe during childbirth is usually the right way to make labor happen quickly, pregnant women do not lose strength during birth, baby is safe How to control uterine contractions after birth in the shortest time. How to take care of the perineal suture does not cause infection and dangerous complications. Early postpartum re-examination to detect dangerous abnormalities such as residual placenta, missing gauze. Take care of the newborn until full month healthy. Especially, during the birth process, you will be guided by the midwives on how to push and breathe properly, the baby will be born in just 10-15 minutes. After birth, the baby will be cared for in a sterile room before being returned to the mother. After giving birth, you will rest in a high-class hospital room, designed according to international hotel standards, 1 mother 1 room with full facilities and modern equipment. Mothers will be consulted by nutritionists on how to feed the baby before being discharged from the hospital. Postpartum follow-up with both mother and baby with leading Obstetricians and Pediatricians.

Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.

Reference source: verywellfit.com