The aim of practicing yoga is to bring the newborn into the world with minimum pain and hassle.
Benefits of pre-natal yoga:
1. Yoga stabilizes emotions.
2. It facilitates blood circulation for both mother and the baby.
3. Yoga helps relax muscles and joints and makes them supple, strong and flexible.
4. It improves sleep, reduces stress and anxiety.
5. It leads to a marked increase in muscle strength and flexibility and so, helps in birthing.
6. Regular yoga decreases the risk of pre-term labor.
7. In the postnatal period, yoga strengthens the pelvic floor just like Kegel’s exercises. This prevents prolapse of pelvic organs, especially that of the uterus.
Before you begin prenatal yoga classes
• Consult your doctor before you embark on any exercise regimen.
• Make sure you go to a qualified yoga instructor who has experience in teaching pregnant women.
• At Risk Women especially those with a past history of miscarriage, issues of uterus, cervix should be extra careful
• Set aside a fixed time. Wear loose and comfortable clothing. Be relaxed. Avoid over-stretching at all costs.
• Use a chair if you want.
• Avoid long duration of activity. Hold each pose only for about 10 to 40 seconds, based on your comfort level. Do yoga twice a week for 5 to 20 minutes.
• Be in sync with your body. Don’t do any asana or breathing exercise vigorously. Don’t let your attention wander, lest you hurt yourself. Yoga is meditative, so being focused helps.
• Don’t lie on your abdomen.
• Consult your doctor immediately in case of any doubt. Stop immediately if there is any discomfort.
• After the first three months, don’t lie on your back as doing so impedes the blood flow to the uterus and can affect your pregnancy adversely.