Health and information – Pregnant women must remain active in order to maintain their body fitness, so that when giving birth can run normally. One way to stay active is to do yoga for pregnant women. Apart from having the benefits of maintaining a healthy body during pregnancy, pregnant yoga is also useful during labor, and also to maintain the health of the fetus.
When pregnant, a woman’s body will experience changes that have an impact on her health. One way to maintain a woman’s body health during pregnancy is yoga, because pregnant yoga can maintain physical health and also the mental health of pregnant women.
Various benefits of yoga for pregnant women
Pregnant yoga has the benefit of increasing the strength and flexibility of the body. Yoga movement can be used as a sport to practice breathing and help the labor process becomes easier, calmer, and smooth.
In addition to the above benefits there are various other benefits, namely:
- Improve blood circulation
- Helps improve body posture
- Improve sleep quality
- Reducing stress and anxiety, especially those related to labor and pregnancy
- Reduces lower back pain, shortness of breath, headaches, pelvic pain, and nausea
- Reducing the risk of pregnancy complications, such as preterm delivery and low birth weight
- Helps lower blood pressure
In addition to being beneficial for the freshness of the body, yoga for pregnant women that is done together with other pregnant women can support emotional states. Following a yoga class for pregnant women can encourage pregnant women to continue to be active.
Yoga rules for pregnant women
The best time to start yoga for pregnant women is in the second trimester of pregnancy or 14 weeks and above. Although there are some gentle and safe yoga movements to do in the first trimester of pregnancy, pregnant women especially those who have never tried yoga before are advised to wait until the second trimester.
Things that need to be considered by pregnant women when doing yoga:
- Do yoga for pregnant women while accompanied by an instructor. Start slowly and gently, by practicing belly breathing.
- Take a deep breath slowly through the nose until the air fills the stomach, then exhale slowly from the nose. This breathing exercise can reduce pain and make pregnant women stay calm when giving birth later.
- The yoga movements of pregnant women are designed to stretch, not tense muscles. But remember, avoid poses that stretch the muscles excessively, especially the abdominal muscles. If you feel discomfort or pain, stop exercising immediately.
- Avoid lying on your back for too long. Lying on your back can put pressure on large blood vessels in the abdomen and reduce blood flow to the uterus. This position can also make pregnant women feel dizzy, short of breath, and nauseous.
- If you feel hot, nauseous, dehydrated, have abdominal pain, discharge or blood from the vagina, stop exercising immediately.
- Yoga for pregnant women is recommended to be practiced 3-5 times per week for 30 minutes. Practicing every day is also allowed, as long as you don’t overdo it.
Always provide drinking water when doing yoga, avoid excessive exercise, and don’t push yourself. If you find it difficult to breathe or speak while doing yoga for pregnant women or other sports, this is a sign that the exercise is too heavy, so stop and rest immediately.
Keep in mind, the condition of every pregnant woman is not the same, you should first consult a gynecologist before deciding to take a yoga class for pregnant women. For pregnant women who have a history of miscarriage or complications in pregnancy, your doctor may suggest other exercise options besides yoga.