Yoga is not just fun, but a serious load on the body. And it can be dangerous during pregnancy with the wrong approach.
1. Study with an instructor
This applies, rather, to beginners. If you have not done yoga before, then you need the supervision of a specialist, especially when your position requires increased caution.
2. Change the load depending on the duration of pregnancy
There is no need for heroism and increased loads. You will always have time to catch up after giving birth. In the 1st trimester, you cannot do poses on the stomach, twist the spine. In the 2nd - inverted poses are suitable for you, as well as those that are performed sitting, on the back or standing. In the 3rd trimester, supine postures, bends and turns are not suitable.
3. Perform only those asanas that are comfortable for you.
In yoga, in principle, it is not practiced to perform exercises through force and to the limit of possibilities. And during pregnancy, this should be completely excluded. First of all, you should be comfortable and safe. For any painful sensations, the performance of asanas must be stopped urgently.
4. Exercise in the morning and on an empty stomach
This will give you more strength and less risk of heartburn. If you feel overworked, your head is spinning, you need rest.
5. Try to load the muscles of the pelvis and perineum
This will help you in future labor and make it easier.
6. Do inverted poses
They normalize blood circulation, help get rid of edema. The main thing is to adapt the pose to your position. The instructor will help you with this.7. Avoid balance exercises
It is very easy to lose balance during pregnancy - and this is dangerous. Try to lean against a wall or chair as needed.
You should also avoid jumps, lunges, strong deflection in the spine.
You will also be interested to read:
- Permitted workouts for the trimesters of pregnancy
- How to relieve stress with yoga in 5 minutes
- How to relieve fatigue with eye yoga
