Yoga classes and pregnancy can be combined, the main thing is not to train lying on your stomach and avoid stress on the abs. Perform all exercises smoothly and easily and stop at the first slightest discomfort.
Instructions
Step 1
Yoga classes and pregnancy can be combined, the main thing is to follow some rules and consult a doctor first. If your pregnancy is proceeding with some complications, any physical activity, including yoga, is contraindicated for you.
Step 2
It is believed that acquaintance with yoga should not start during pregnancy. This is not entirely true. After all, yoga is not a training for the body's endurance, it is a whole science aimed at restoring and improving physical, spiritual and emotional development. Yoga is not about training muscles and building abs. With the help of special exercises, you can improve blood circulation, body flexibility and tone the muscles, especially the muscles of the perineum, which is very important. In addition, yoga pays great attention to proper breathing, and this can be a good help for you during contractions.
Step 3
If you want to know how to combine yoga and pregnancy, find a good instructor who will select the asanas for you according to your position. You must remember that you cannot do some postures, for example, bending back from a prone position, lying on your stomach and doing abs exercises. The same applies to deflections, twists and positions in which it is recommended to hold your breath or take short, strong breaths. You can start training only after the 12th week of pregnancy. Exercising earlier can trigger a miscarriage.
Step 4
There are many different directions and styles of yoga. You can choose the lightest hatha yoga exercises. Bikram yoga and other types of "hot" yoga are strictly contraindicated for you, as there is a risk of overheating and other unpleasant consequences that are dangerous both for you and your unborn baby. Start attending classes once or twice a week. So you will gradually join this practice and will not provoke overstrain and overwork. Practice the asanas slowly and carefully, constantly listening to yourself. If any position brings you pain or discomfort, do not tolerate it, change your body position.
Step 5
When you first feel tired, take a break and always take a small bottle of water with you so that you can quench your thirst at any time. Do not start training on an empty stomach, but do not gorge yourself. It is better to eat 2, 5 hours before class. You can exclude all asanas from yoga and perform only breathing exercises and relaxation poses. After all, training should bring you joy in the first place. If it is good for you, then it will be good for your baby.
