By Hafsa Hafeez
2 November 2022
One of the best things you can do for yourself when pregnant and afterward is yoga. Your body and mind will be better prepared for labor and delivery if you practice yoga. It aids in your ability to concentrate and maintain a healthy lifestyle. Maintaining your body's flexibility and mobility both during and after pregnancy is possible with yoga.
Pre-natal yoga, a growing U.S. health trend that current research is supporting, caught our attention as a way to boost the well-being of moms and babies throughout the prenatal period. More than 21 million Americans, many of them women of reproductive age, practice yoga, according to studies. Yoga is a mind-body exercise that includes, among other things, breathing exercises, postures, and meditation.
Prenatal yoga includes poses designed specifically to improve a pregnant woman's strength, stability, and flexibility. Pregnant women who engage in this technique report fewer symptoms of anxiety, despair, stress, restlessness, and lower back discomfort. Prenatal yoga is safe for healthy expectant mothers, and it also fosters a sense of community among expectant mothers, according to the Mayo Clinic.
Yoga aids in extending your muscles and tissues, energizing your organ systems, and enhancing blood and oxygen circulation. Poses in yoga strengthen the arms, shoulders, back, hips, and back. Your strength and endurance to carry the developing baby within you will therefore rise. Yoga is the finest remedy for your issue if you become weary easily.
It's a difficult job to carry a baby inside of you for nine months. Backaches, bodily pain, weariness, stress, and other problems are frequently the results. But if you regularly practice yoga poses, it can help you get rid of aches and pains. Yoga positions can aid with back pain relief, stress reduction, fatigue reduction, and even heartburn. Your flexibility, circulation, and balance can all be improved by yoga, which can all assist to lessen the discomfort of bearing a baby.
The good news is that research suggests that women who practice yoga and meditation in their second trimester may experience significantly fewer awakenings, less awake time during the night, and less perceived sleep disturbance. This is great news if you're tired of having to get up due to general discomfort, achy hips, and frequent trips to the bathroom because junior is using your bladder as a trampoline. Getting more sleep during pregnancy is a perk, especially because most new parents find it to be a bit of a rare commodity.
In one study, which followed 94 women for 20 weeks (16-36 weeks of pregnancy), half of the participants received regular maternity care while the other half participated in a yoga program (two 70-minute sessions per week). As indications of stress and immunological health, the researchers measured the levels of salivary cortisol and immunoglobulin. The prenatal yoga group's participants had significantly lower cortisol levels and better immune systems.
You can prepare for labor and the tensions associated with it to some extent by practicing yoga breathing exercises. Deep belly breathing calms you down and enables you to react calmly. Numerous yoga poses might be beneficial when relaxing and having contractions. Yoga teaches you how to correctly use your pelvic floor muscles. It will be simpler for you to engage these muscles during labor if you are accustomed to using them for work. And when pushing during a natural delivery, you'll need these muscles to contract swiftly and forcefully.
It should be mentioned that depending on the trimester, not all yoga positions and activities are healthy for expectant mothers. Hot yoga and other specific poses and breathing techniques should be avoided during pregnancy. Before beginning, any prenatal yoga practice, it is imperative to speak with your doctor to learn more about the safety considerations.