Pregnancy yoga is commonly recommended by health care practitioners as an ideal physical exercise option for pregnant ladies. Recent studies have also shown that pregnant practitioners may continue their practice with the same intensity, irrespective of the fact whether they are new practitioners or seasoned ones, with the necessary precautions and modifications suggested by an expert prenatal care specialist.
Though yoga keeps you healthy and fits during pregnancy, there are a few poses that must be avoided or must be accommodated with some modifications. Besides avoiding the poses and adapting the modifications, these are some basic precautionary steps you must follow to avoid any kind of complications.
1] Pregnancy yoga class nearby
Morning sickness and the feeling of lethargy are very common in pregnancy. This may prompt you to skip the session due to tiredness especially if you have to travel a lot to reach your class. Always opt for a pregnancy yoga class that is not far from your home. Also choose one that provides both online and offline services, so that you can attend it from your home too. It also provides you an option to attend it online when you are out of town or unable to travel due to some reason.
2] Avoid hot classes
Excess heat can be adverse to fetal development. Pregnancy already tends to change your body temperature, making it warmer and you can also experience hot flashes. Drink plenty of water, you can also bring a small portable fan with you to avoid getting overheated easily. Avoid asanas and practices that generate heat in the body. Always keep hydrated by carrying a bottle of water or fresh juice with you.
3] Don’t go extreme
Be gentle with your body, don’t overstretch it. Avoid hyperextending your joints beyond their normal range of motion. Practice asanas to the extent that you are comfortable in, do not exhort yourself too much. Always listen to your body limitations and stop as soon as you experience the discomfort.
4] Balance your center of gravity
With increasing belly size, the center of gravity shifts. You can take the support of the wall for balancing asanas. An expert yoga instructor can suggest you good prop or technique for better support and security, depending on your personal advancement in the pregnancy stage. Backbends can also put tremendous stress on your belly, do it under observation. Avoided them completely if you are advised so.
5] Take care of your knees
Weight gain is common during pregnancy, especially in the abdominal and hip areas. The increased size of the uterus puts pressure on your knees. A sudden jerk or yoga pose putting further pressure on knees can turn out to be fatal for the already weak knees. Use a good quality yoga mattress, pillows to provide cushioning to knee joints. Follow a diet rich in fatty acids and amino proteins that can provide a good nutrition base for the lubrication of the knee joints.
6] Avoid self-teaching
Practice pregnancy yoga under the guidance and observation of any prenatal yoga care specialist only. Avoid magazines, books, DVDs, or videos. They cannot correct the mistakes you are making in the process, and this can be dangerous for your pregnancy, health, or life. It is always a safer option to opt for a highly qualified and certified yoga institute or teacher to avoid future complications.
7] Take a good rest
Take clues from your body. If you feel tired then take short naps to feel re-energized. Don’t over-exert yourself. Inform your instructor about your condition so that you can go easy for the day. Follow simple asanas before going to bed, to get a good night’s sleep. Never skip the Savasana after the yoga session ends as it is a very good asana for the restoration purpose.
These precautionary tips cannot be a substitute for professional medical advice, so it is always advisable to consult your doctor before beginning any exercise program. It is essential that you consult your personal physician for professional advice and feedback. If you then attend any prenatal or pregnancy yoga class, inform your instructor about your medical conditions beforehand.