Yoga for Pregnant Women - Types, Benefits, Complications, and Precautions

Introduction

Yoga means "union." Yoga is an exercise that has been practiced since ancient times that connects the mind and the body. Yoga has both physical and emotional benefits, and the importance of yoga is gaining wider attention worldwide. Yoga assists in achieving perfect mind-body alignment. As a result, yoga is still necessary for healthy and wholesome living today. Different types of yoga practice aspire for the same thing; overall well-being and physical health.

What Is Prenatal Yoga?

Prenatal yoga consists of a specific position that is specifically designed for pregnant women. Yoga is an art and science which consists of exercise and meditation. In prenatal yoga, specific breathing exercises and positions connect the body and mind. Some studies suggest that yoga is safe to do during pregnancy. It indicates that yoga benefits the mother and the unborn baby, improving sleep quality and reducing anxiety (feeling of fear).

Which Yoga Is Best for Pregnancy?

Prenatal yoga, hatha yoga, and restorative yoga are the best options for pregnant women. Before beginning any other yoga classes, discuss the pregnancy with the instructor. Avoid hot yoga, which involves performing energetic poses in a room that has been heated to a higher temperature. There are specific pregnancy poses designed for pregnancy yoga. The recommended pregnancy yoga poses are as follows:

1. Marjariasana (Cat Stretch): This type of yoga keeps the spine (lower back) flexible as the weight of the pregnancy increases. It works to tone the abdominal (stomach) area and increases blood flow in the body.

2. Konasana-I (Standing Sideways-Benefits One Arm): This asana helps to relieve constipation, which is common during pregnancy. It helps keep the spine flexible, stretches, and exercises the body's sides.

3. Konasana-II (Standing Sideways Using Both Arms): This asana stretches and tones the legs, abdominal organs, and arms. It also stretches and strengthens the body.

4. Virabhadrasana (Warrior Pose): This asana strengthens the lower back, arms, and legs. It improves the body's balance and enhances stamina (power).

5. Trikonasana (Triangle Pose): This asana stretches and opens the hips, which is essential for delivery because the back is involved. It alleviates pain and stress and also aids in the maintenance of physical and mental balance. This asana is beneficial to pregnant women as their gravity changes.

6. Badhakonasana (Butterfly Pose): This asana stretches the thighs and knees. It helps to alleviate pain. It facilitates a smooth delivery and increases lower back flexibility.

7. Viparita Karani (Legs up Pose): This asana increases blood flow in the pelvic (the area of the body below the abdomen that contains the bladder and rectum and is located between the hip bones) region. It relieves back pain. Swollen legs are a common pregnancy symptom; this asana can help reduce varicose (twisted or enlarged veins).

8. Shavasana (Corpse Pose): This helps to alleviate pain. It also helps to relax the body and repair cells.

9. Yoga Nidra (Yogic Sleep): This asana aids in blood pressure regulation. It helps relax the body's cells and relieves stress and anxiety (feelings of fear).

10. Pranayama:

• Bhramari Pranayama (Bee Breath): This pranayama aids in the relief of headaches. It also helps in blood pressure regulation.

• Nadi Shodhan Pranayama (Alternate Nostril Breathing Technique): This pranayama maintains the body temperature stable.It relaxes and calms the mind and provides enough oxygen for the baby's growth.

• Yoga Nidra: This pranayama helps with sleep. It boosts one's self-esteem and alleviates stress and anxiety (feelings of fear).

• Full Yogic Breath: This pranayama makes dressing easier. It stimulates the parasympathetic nervous system (the part of the nervous system that causes the heart to slow, blood vessels to dilate, pupil size to decrease, digestive juices to increase, and muscles in the gastrointestinal tract to relax) and refreshes the mind.

• Ujjayi Breath (Victory Breath): This pranayama helps to strengthen the lungs. It relaxes both the body and the mind and also boosts concentration.

What Are the Poses to Avoid During Pregnancy?

It is advisable to consult a doctor before yoga during pregnancy. It is also advisable to do yoga under the supervision of a trained yoga teacher.There are certain poses to avoid during pregnancy. They are as follows:

• Naukasana (boat pose).

• Chakrasana (wheel pose).

• Ardha matsyendrasana (sitting half spinal twist).

• Bhujangasana (cobra pose).

• Viparita salabhasana (superman pose).

• Halasana (plow pose).

What Are the Yoga Tips Used in Pregnancy by Trimester?

The yoga tips that are used during pregnancy are explained in detail below:

1. First Trimester: In the first trimester, most pregnant women feel more tired than usual. During that time, take a break and modify the yoga position. The typical symptom during the first trimester is morning sickness; in that condition, replace the downward dog with hands and knees (cat-cow positioning) because the low dog position is unsafe; having a head below makes pregnant women feel more nauseous (sensation of vomiting).

2. Second Trimester: During this second trimester, it is good to do stretching and strengthening moves, including squats that tone the pelvic (below the stomach area) area and open the hips, which helps the body during labor.

3. Third Trimester: In this trimester, the baby grows fast, and the center of gravity moves forward. So pregnant women feel uncomfortable. This phase is an excellent time to focus on breathing techniques and meditation to calm the heart rate.

What Are the Benefits of Yoga During Pregnancy?

Prenatal yoga is an essential foundation of a healthy, happy pregnancy, from the physical body to the emotional state, which supports the changing body.Prenatal yoga helps pregnant women in the following ways:

• It lowers blood pressure.

• It cuts the risk of preterm labor and also other complications.

• It stabilizes the mood.

• It manages weight gain and improves the delivery experience.

• It stabilizes mood swings.

• It reduces the risk of premature labor.

What Are the Complications of Yoga During Pregnancy?

Some studies state that yoga during pregnancy will have some risks. One should be aware of yoga before beginning. The chances of risks are listed below.

• Strong bends and moves.

• Lying on the body for an extension for a long time.

• Inversions (where the head is below the hips affect the blood pressure in the tummy).

• Avoiding more vigorous (full of power) and powerful moves is better.

What Precautions Should Be Taken During Prenatal Yoga?

Poses that put pressure on the abdomen (stomach) and other challenging poses should be avoided during the advanced stage of pregnancy. Pregnant women should take the following precautions to prevent complications:

1. For the First Trimester: In the first trimester, only standing yoga poses are advised, as it strengthens the legs and improves blood circulation. It also generates energy and reduces leg cramps (pain).

2. For the Second Trimester: In the second trimester, due to pressure and low energy, focus more on breathing and meditation.

3. In the 10th and 14th Weeks: During these weeks, avoid yoga, as it is a crucial period.

Avoid the overstretching of the abdomen and inversion poses. Pregnant women should not do all asanas during pregnancy. Remember to listen to the body and do as much as possible.

Conclusion

Yoga is a practical science that brings harmony between the body and the mind. Some studiesstate that science and art deal with a healthy lifestyle. Yoga plays an influential role in pregnancy labor and birth outcomes. It is advised to consult a doctor and a yoga expert before starting any yoga regimen during pregnancy.