Yoga during pregnancy in the first, second, third trimester. Is it possible to do yoga in the early period of pregnancy. Poses of yoga during pregnancy

Moderate physical activity will ensure not only the comfortable state of the woman during the nesting of the baby, but also will prepare its body for subsequent childbirth.

With the advent of a new life in the body, pregnant women believe that now they should be treated especially to their body. Partly, this is true. After all, on the shoulders of the future mother is responsible not only for itself, but also for another man. However, it is also not necessary to completely refuse to physically load, especially if there are no contraindications from the side of health. Moreover, the settlement will help support the body in good physical shape and successfully pass not only 9 months of waiting for crumbs, but also subsequent childbirth. Yoga classes during pregnancy is a good way to prepare for the birth of the baby both physically and psychologically.

Pregnancy and yoga

The period of "interesting situation" is the time of active changes in the female organism. All organs and systems work in reinforced mode, hormonal restructuring affect the emotional state of the woman. That is why the future mother is very important to learn how to understand and take their body and all that happens to him during the tooling of the Karapuza. Many women are worried about the question, can I do yoga during pregnancy? Will these exercises will not be dangerous and will the execution of Asan lead to the breakdown of pregnancy? A competent approach to training, consultation not only the doctor of the obstetrician-gynecologist, but also the profile coach will help avoid all possible risks associated with physical exertion.

The benefits of yoga during pregnancy

Yoga is not only popular, but also a very useful practice. In addition, there is no need for the technician to attend the gym. All exercises a woman can do and at home at a convenient time and in a comfortable setting. Besides:

• Yoga is not only a set of stretching exercises, but also methods of relaxation, proper breathing, cleansing the body as a whole and strengthening the Spirit.
• Yoga classes make the body of the future mother more plastic. Thanks to this, during childbirth, a woman is easier to take a convenient position for it, the risk of crotting breaks is reduced.
• Strengthening the joints and the spine, which occurs during the exercise, helps it easier to cope with the high load, which they are experiencing during the baby tool.
• Improve blood circulation in the area of \u200b\u200bthe pelvis.
• Technicians help to cope with toxicosis.
• The performance of breathing exercises contributes to the full saturation of the organism with oxygen, which is important not only for a woman, but also a baby (serves good hypoxia prevention). In addition, the ability "Right" breathe - in demand skill during childbirth.
• Psychological preparation reduces the likelihood of postpartum depression.
• For the baby, the execution of yoga techniques are also useful, especially inverted postures (exception - the head on the head), which contribute to the proper placement of the fetus.
• It is mistaken to believe that the main goal of yoga classes is to learn to "fold" your body into bizarre poses and do without food. The technique teaches to find convenience in any unusual and of whether it may not be a comfortable situation.
• The execution of the technician helps to get rid of pains that often arise in women during the period of having a child (especially in the lumbar department), reduce the pain directly during childbirth.
• Improving the physical and emotional state has a beneficial effect on all systems of the female organism, strengthens the immune system.

Yoga during pregnancy: recommendations and precautions

• All asans are performed solely smoothly, without jerks and sharp (aerobic) movements.
• If before an interesting position you were not familiar with yoga, start with a small load, gradually preparing your body to each new stage. Classes are recommended to start from the second trimester, when one of the most important "crisis" stages - 8-12 weeks behind.
• During the execution of Asan, you should not experience pain or discomfort. Any negative change in the state is a signal to stop exercise. The same applies to the emergence of nausea or dizziness during the implementation of the technician.
• To perform breathing exercises, it is better to take a sitting or half-lit position.
• Before starting training, even if you feel good and pregnancy proceeds without threats, get a doctor consultation for the security of your selected exercises.
• At 2 and 3 trimesters, pay attention to the poses standing at the support. The implementation of these techniques will reduce the risk of edema, convulsion, will improve the blood supply to the child, will strengthen the spine and help control the weight.

Yoga during pregnancy: prohibited asana

The complex for future mothers eliminates the exercises in which are present:

• Twisting - the maximum approximation of the limbs to the housing. These technicians create a stress (squeezing) in the abdomen, that future mothers are not at all.
• Locks back from the position lying. At the same time, the body weight is transferred and isolated again in the abdomen area, which is categorically unacceptable for pregnant women.
• During the implementation of yoga techniques during pregnancy, the equilibrium exercise (balances), in which there are no familiar points of the support, should also be avoided.
• Futive mothers are contraindicated to perform exercises for which it is necessary to lie on the stomach or back and strain the muscles of the abdominal press. Alternative will be the execution of similar techniques on the side.
• Inverted asans are performed with caution and under the control of a specialist. The head on the head is categorically not recommended.

Contraindications for yoga classes during pregnancy

However, yoga is allowed to engage not to all future mommies. The list of contraindications to the exercise includes:

• Elevated blood pressure (hypertension).
• Hypertonus. Yoga classes with increased sudine uterus are categorically prohibited during pregnancy.
• The threat of a breakdown of pregnancy.
• Violations in the work of the cardiovascular system.
• Problems of the musculoskeletal system.
• Late toxicosis (Gesters).
• The low location of the placenta (presence) is not an absolute contraindication to the implementation of Asan, but requires additional consultation of the doctor.

Yoga during pregnancy

Thanks to the increase in the level of the hormone of the relaxin, responsible for relaxing the pelvic ligaments and the disclosure of the latter, stretching exercises are pretty easily. However, it is important not to overdo it and not excegrate.

Yoga in the first trimester of pregnancy

In the first weeks of the cappusion waiting, complete relaxation and rest are especially important. Actual deep breathing technician will be relevant.

• Position "Table". The exercise will help strengthen the muscles and will be an excellent balance of equilibrium. The initial position is standing on all fours. On the breath smoothly raise the right leg parallel to the floor. Neck and spine form a single line. Exhaled. At the next breath raise your left hand. And again exhale. Stay in this position, the following 3-6 respiratory movements. You must be comfortable. Next, go back to the original posture and repeat the similar actions for the left leg. The number of repetitions is 3 times for each side. If there are problems with the wrists, try to squeeze the fists and move the weight on them.

• Position "Puppy". This technique of yoga during pregnancy in the early deadlines is effectively fighting with an annoying nausea. In addition, the posture helps to relax and get rid of negative thoughts. Basic position - standing on all fours. Hands straightened, shoulders are located strictly over the wrists. Next, on a deep exhalation, we assure the buttocks back (the ass is barely concerned with heels). Hands stretched forward. Elbows do not touch the floor. Lower the head (forehead) on the floor or pillow (the buttocks rose). Cut. With each way out, you must feel how your spin is lengthened from the neck to the sacrum. Keep this position 30-60 seconds, but without overvoltage. To leaving the position, lower the buttocks on the heels. In the presence of discomfort in the head or nasal sinuses, try folding the brushes under the chin. If you feel excessive tension in your shoulders, bend your hands and focus on the elbows.

• The position "Happy child" provides high-quality stretching of the muscles of the thighs, removes the stress in the abdomen. In position lying bend the legs in the knees and dig them on the sides. Grasp the legs of the feet. The knees are gently tightened to armpits, while heels tend to the ceiling. Feel how not only femur muscles stretch, but also the spine. Hold this position for a minute or more. To exit smoothly lower the legs on the floor.

• The position of "Casov" stimulates the stretching of the lateral muscles, gently removing the voltage in the region of the uterus. Stand on your knees. Right leg take to the side. Lift your left hand up, slightly bend it in the elbow. Put the same palm on the right leg and start sliding it smoothly on my leg. A deep breath is replaced by a smooth exhalation, on which you try to lower the right hand as low as possible. At each output, try to stay 30-60 seconds. After repeat the similar actions and for the left leg.

• The position "Foot capture" will help to stretch the inner surface of the hips and reveal the hip joints. Lower on your back and raise the straight leg. In this case, the left limb is bent in the knee. The knee is assigned to the side. Clamp with right hand stop and fix this position for several breathing. If you fail to reach the foot, use the strap or scarf. The left knee should not lag behind the surface of the floor, help with his left hand to hold it.

• The position of the "king of dances" in the position lying. The technique reveals the chest, as a result, the lungs are expanding, the flow of oxygen increases, the blood flow is improved. The disclosure of the diaphragm leads to an increase in the space in the area of \u200b\u200bthe stomach. As a result, a decrease in nausea, heartburn. Pose stimulates the stretching of the thigh muscles. The initial position is lying on the left side. Place your left hand under the head. Bend a little bit in your knees and take them back. Grab the right anklet with your right hand and gently attract the foot to the buttocks, reinforcing attraction on exhalation. Hold in this position for 3-4 respiratory movements and proceed to exercise on the other side.

Among Safe at this stage, the technician also worth noting the following asians: Trikonasan, Vircshasana, Shavasan.

• Shavasana. Go to your back. Under your head, place a small pillow or any other support. Divide your arms around. Relax your legs by allowing the stops to "fall apart" to the sides. Perform 20 respiratory cycles of maximum relaxation.

• Vircshasana. Standing completely in the feet, pull hands up. Breathing is even. In another interpretation of this Asana, you can bend the right leg in the knee and tighten the foot as close as possible to the crotch. The knee is assigned to the side.

• Trikonasan. Legs are arranged at a distance near meter from each other. The right foot "looks" to the side, left - right. Talk towards the right leg, while the right brush falls on the foot, and the left hand rushes vertically upwards.

Yoga in the second trimester of pregnancy

The second trimester (starting from 15-16 to 32-34 weeks) is the most active period in the life of the future mother. The stomach has not yet increased too much, so does not create "technical" problems, while the body has become accustomed to its new state and learned to work as comfortable as possible for his mistress. That is why physical activity is particularly useful at this stage of pregnancy. The most acceptable poses of yoga during pregnancy of the second trimester are Baddha Konasan, Sutte Baddha Konasan, the Podavichtha Konasan, Viparita Kapace Mudra. Each of the positions must be held 30-60 seconds. If such a temporary gap is hardly given, start with less time.

• Baddha Konasan. Sit on the floor, lay the legs in the butterfly pose so that the knees are formed by a sharp corner. Mildly leash your knees to the floor.

• Soutay Baddha Konasan. Go to your back. The legs are folded by the "Butterfly", the feet closed with each other and pulled into the crotch. Maximum, as possible, you can, cast your knees and hips to the sides.

• Pokavishchtha Konasan. Sit on the floor. Straight legs to dive as wide as possible. Hands are located on both sides of the pelvis. Having pushed them from the floor, straighten the body and send the chest forward as far as your flexibility allows you to start with the movement of the hip joint, then the chest and only at the very end is the head). Hold in this position for 2-3 minutes, continuing smoothly and calmly breathe. Try to relax, you can close your eyes.

• Viparita Kapa Mudra. Go to your back. Next, raise your legs vertically up and put them on the wall using the latest as a support. Now it should be slightly lifted the pelvis. To do this area, explain to put the pad or roller from the towel. If the second stage fails to do, stop at the first (raising legs).

Yoga in the third trimester of pregnancy

The closer the meeting with the baby, the more smooth and measured the movements of the future mother. This is not surprising, because the Karapuz and the tummy in which he lives, has already grown significantly. Therefore, from 32-34 weeks, the first difficulties with the implementation of some Asan are often starting. To support the body, women begin to use more pillows, blankets. At this stage, the focus is on respiratory techniques again - the features of generic breathing, relaxation techniques are studied. Do not forget that after the 35th week to maintain normal placenta activities, it is necessary to drink enough water. The optimal asanas of the third trimester are Baddha Konasan, the Podvishchtha Konasan, the triconasana, Parsvakonasan, a slide.

What if for all calculations the term of the cappusion has already come, and the baby is not in a hurry to appear? In this case, medical workers recommend stimulating childbirth. And we all know that artificial interference in the natural process is not very good. Therefore, a woman can try to cause childbirth, but more natural methods - conversations with the baby, breathing along the technique of Ughai, performing microad with a pelvis. The singing of the sound "U", tea from raspberry leaves, as well as massage actions in the crotch area also affects the beneficiaries.

Love yourself and your body, because pregnancy and yoga, as demonstrating the video below, can perfectly harmonize with each other.