Yoga for pregnant women will help prepare for childbirth, relieve the spine and increase the elasticity of ligaments and joints. However, this set of exercises has contraindications.
Pregnancy is a special period in a woman's life when all her thoughts and actions are aimed at bearing and giving birth to a healthy baby. Many expectant mothers subconsciously seek to reduce their physical activity so as not to harm the child, but there is such a practice that is compiled taking into account the position of a woman - yoga for pregnant women. Exercises from this complex are aimed at training and setting breathing, maintaining physical fitness, eliminating anxiety and creating a sense of harmony and peace.
The benefits of yoga for pregnant women are enormous. It prepares the body for childbirth and provides favorable conditions for the development of the baby. In the process of controlling one's breathing, blood circulation improves, tissues and organs are more fully saturated with oxygen, which excludes the possibility of fetal hypoxia. What is also important - the spine is relieved, tissues and joints acquire greater firmness and elasticity.
However, before starting to perform a set of exercises, you should consult your doctor. If the pregnancy is proceeding with any pathologies, you cannot exercise. And in the absence of contraindications, yoga should be done with caution, avoiding asanas for the press, and constantly listening to your own feelings. At the slightest discomfort, dizziness, nausea and pain, the exercise should be stopped and rest.
You should not practice twisting asanas and hold your breath for a long time.
To perform the pose of a cat or Katuspadasana, you need to kneel, resting your palms on the floor just under your shoulders. On inhalation, raise the chin up, the tailbone should also strive to the ceiling, and the lower back to the floor. As you exhale, bend your back up, and direct the chin and tailbone towards each other. Straighten the shoulder blades, focus on the feeling of lengthening the back. Repeat 5-10 times. This asana increases the elasticity of the back muscles, relieves the load on the uterus and spine.
To take the Utkatasana pose, you need to sit on knees bent and legs wide apart. Keep your back straight, balancing on the toes. The heels should be practically in contact with each other, the palms should be joined in front of the chest in a prayer gesture. For beginners, this exercise, which strengthens the leg muscles and improves blood circulation in the pelvic area, can be performed near a support.
The next exercise is somewhat similar to the lion pose in regular yoga. Get on all fours and spread your knees to the sides as wide as possible. The feet need to be joined together. Lean your palms on the floor in front of you so that your fingertips "look" in different directions, look forward, and slightly bend your back. After a few seconds, lower yourself on your elbows and try to relax as much as possible. Tilt your chin up a little and focus on breathing, feeling tension in the inner thighs. After 30 seconds, return to the starting position and repeat the exercise 5-10 times.
If at the end of pregnancy it becomes impossible to breathe in the same rhythm as before, it is necessary to break the lesson into several approaches and simplify them.
In the posture of complete rest - Shavasana, it is necessary to breathe deeply, slowly and rhythmically at first, and then naturally and measuredly. Lie on your back, stretch your arms along the body, palms up. While inhaling, tighten all the muscles of the body, exhale and, with the same tension, do several complete breathing cycles. The muscles of the body must be relaxed in a sequence from the bottom up: first the legs, then the hips, abdomen, chest, neck and head.
