What is Prenatal Yoga?
Prenatal yoga is a style designed for pregnant women to practice, regardless of their due date. Pre – Before Natal – Pregnancy The mixture of stretching, controlled breathing, and mental focus offers a variety of benefits to expectant mothers. This form of yoga can also increase strength and flexibility in the muscles used during childbirth.
What Happens During A Typical Prenatal Yoga Session?
Typically, a prenatal yoga class would involve the following:
- Focus on breathing: Prenatal yoga emphasizes on breathing techniques and hence you will be asked to breathe in and breathe out
- Soft and gentle stretching: The different parts of your body like the neck, hands, and arms would be made to move and stretch gently
- Posture practices: You will be asked to move your body in different positions while sitting, standing and lying. These postures are so designed to improve your flexibility, strength, and balance
- Cooling down: The last phase of prenatal yoga would involve relaxes the muscles, ligaments and restore your breathing rhythm. This phase also aims to bring about a state of self-awareness and inner peace
Top 10 Benefits Of Prenatal Yoga
- Keeps a check on your stress level One of the most important benefits of yoga is its role in reducing stress level. The hormonal changes within the body keep women emotionally drained and they often take the stress. Pregnant women are advised to keep themselves stress-free for proper and sound development of the baby. Breathing exercises calm the nervous system and relax the body and the mind. These exercises also increase oxygen supply to the developing fetus thus making a healthier baby. The yogic exercises and techniques help in calming the perturbed mind and impart a soothing effect
- Reduces lower back pain Prenatal yoga is also helpful in reducing backache and pregnancy-associated nausea.The experts believe that yoga is effective in reducing mothers’ susceptibility to prenatal depression and ensures their sound sleep. Some yoga poses to stretch and strengthens the muscles and tissues associated with the lower back, hips, and hamstrings. A relaxed body aids in proper digestion and helps in developing the immune system.
- Helps in developing stamina and strength These exercises strengthen the core muscles of the abdomen and pelvic region. This proves to be very beneficial to the pregnant women during the process of labor. Moreover, the breathing exercises enhance their stamina which is an essential requirement for easy labor. Breathing has a major role to play during the time of labor and prenatal yoga helps you control the tension in the body through breathing exercises facilitating a smooth delivery
- Aids in digestion As the baby grows inside, your body’s digestive tract takes a hit and the organs fight for space. This makes your digestive system lose its regularity and causes indigestion, constipation, bloating and gas. Yoga exercises in the form of forwarding folds can help regularise the digestion to a great extent and enhance the digestive flow
- Connect with your baby growing inside- Most of the women often tend to neglect their personal care during pregnancy; yoga exercises can provide you that much needed time to look after yourself. In the hustle and bustle of life, yoga calms and relaxes your mind, and you can focus on the little things that are happening inside of you. Yoga keeps your strengthens the mother-baby bonding by cutting down your physical fatigue. It makes your pregnancy a lifetime experience-both enjoyable and memorable
- Prepares you mentally Yoga enables you to cope up with the pregnancy-associated apprehensions and fear. It develops a positive and proactive approach towards labor and creates a favorable mindset. You learn to be comfortable while being uncomfortable, breathing exercises make you feel the tension inside while you inhale, and letting go of them when you exhale the air. Valuable qualities such as courage, patience, and determination are further concreted by practicing yoga. You learn to breathe in a relaxing and natural way controlling the rhythm yourself. This prepares you mentally for childbirth as you develop the sense of confidence and control
- Increases chances of natural childbirth The likelihood of having normal childbirth is increased by practicing yoga during pregnancy. The muscles of the abdomen particularly the lower abdomen and pelvis are toned and strengthened by yogic exercises. Expectant women practicing yoga are less likely to have low birth weight children as compared to those not doing any yoga exercises. Yoga also helps to reduce labor anxiety and improves physical comfort
- Reduces pain during childbirth The breathing exercises are very helpful in reducing pain experienced during pregnancy. Because yoga induces conscious breathing, while in labor, you will be able to regulate your heart rate and blood pressure. This will lead to an increased control over pain, and delivery will be easier
- Keeps you active Yoga can also help you break the lethargy and fatigue commonly seen during pregnancy. ‘Feel happy hormones’ are released in blood circulation that is responsible for generating a feeling of well-being- the result is the development of a feeling of happiness and exuberance in expectant mothers. Practice yoga and stay away from pregnancy-associated blues!
- Post-delivery benefits Besides the above-listed benefits, yoga also helps you come back to pre-pregnant shape. Start your exercise schedule six to seven weeks after delivery. The pelvic floor becomes loose and flaccid; by practicing regular yoga exercise you can easily strengthen the pelvic and abdominal region. This has amplified the awareness among the masses, evidence being the increasing number of expectant moms joining the yoga classes. The gentle exercises especially customized for the would-be moms are a wonderful alternative to not so recommended extensive workouts that are forbidden for pregnant ladies
- Yoga exercises burn calories, enhance flexibility and improves muscular strength-all in all caters to the fitness requirements of the pregnant mothers. Depending upon the requirement, you can get your exercise session tailored from rigorous, moderate to more meditative type.