Did you just find out that you’re pregnant? Wow, congratulations! Even though this is a very good news, you might also experience some of the not so good conditions. Believe it or not, you can actually help yourself go through some of these nuisance changes with a little prenatal yoga.
The hormonal changes
Now that you’re pregnant, have you noticed some changes to your body? Do you feel awful when you wake up in the morning or even feel fatigue for the whole day? Or maybe your head suddenly feel like spinning with no reason and you just want to lie in bed the whole day? Or maybe none of the foods that you eat can be absorbed? Well, if you feel those symptoms, you are having “morning sickness”. Morning sickness happens due to the hormonal changes in pregnant women.
These kind of changes commonly happens during the first trimester of the pregnancy. Fortunately, a little exercise can help you alleviate these symptoms. You could turn this condition into the perfect opportunity to start prenatal yoga, a yoga which is specifically designed for pregnant women.
What is prenatal yoga?
Prenatal yoga is a type of personalised yoga for pregnant women. This type of yoga can help the mom-to-be physically and mentally. Usually, prenatal yoga focuses on training the respiration, hip area, and restoration poses which are beneficial to restore the energy when the pregnant woman feels tired due to the hormonal changes. For those of you who are pregnant, practicing this type of yoga routinely can make you feel stronger and keep you active during pregnancy. Besides, practicing this yoga also can be beneficial for the fetus.
When is the best time for pregnant women to start practicing it?
Actually, you can start practicing it as soon as you learn that you are pregnant. This is especially true for those of you who have routinely exercised or practiced yoga before getting pregnant. However, it is better for you to consult your doctor first before strapping into your yoga pants. Most doctors allow pregnant women to start exercising in the second trimester of the pregnancy. The reason is because usually after 12 weeks of your pregnancy, the morning sickness has already disappeared, which makes you be able to go back to your activity comfortably.
Where is the best place for pregnant women to practice prenatal yoga?
You can either go to the yoga studio or practice by yourself at home. However, for first timer, it is highly suggested that you attend a studio session first. In the yoga studio, you can learn the yoga postures which best suits your pregnancy condition. This is because even for the women who have routinely practiced yoga prior their pregnancy struggle with some of non-prenatal poses which are not suitable for pregnant women. Coming to yoga studio also can help you to make sure which poses are safe for your condition. Only then, you can continue practicing at home by yourself.
Practicing yoga in the studio also gives you more advantages because you can meet other participants with the same condition. You may also exchange knowledge regarding pregnancy. If you would like to practice at home, you can search for videos of prenatal yoga via online or maybe you can do several postures which you have learned in the class.
How often should you practice?
You can practice once or twice per week in the yoga studio, where the duration of each session is mostly 60-75 minutes. If you practice at home, you can do it every day for 30 minutes routinely. You may start by practicing respiration technique for 15 minutes, then for the next 15 minutes, you could practice yoga poses which focuses on the hip, arm, and stretching. You may also combine prenatal yoga with other sports to keep you active during your pregnancy, such as swimming and walking.
Hello Health Group does not provide medical advice, diagnose or treatment.