| Yoga
really helps improve the experience of pregnancy, by helping
the body cope with the strain of hormonal changes and weight
increases. Many expectant mothers report that yoga helps reduce
the common aches and discomforts associated with pregnancy.
Only two 30 minute sessions of practice a week are needed.
1. Do yoga in the water. Water helps support
the body during the poses. Joints and muscles move more freely
as well. Aqua yoga is excellent for toning the body, and increasing
the flexibility of the pelvic muscles. This is a good preparation
for birthing.
2. Use extra props - including chairs and
cushions!
3. Be gentle on yourself and don't over stretch.
4. Instead of putting off yoga because you
don't have time to 'go' somewhere, start practising at home,
with a good video or DVD. Do a few exercise each day, every
day.
5. Don't worry about buying expensive props.
Whilst a yoga mat is excellent, most of the other props used
for pregnancy yoga can be found around the house - chairs
at different heights, blankets or a light throw for relaxation,
a beanbag (this makes a great support to lean against), and
cushions of different sizes (these are used to put under your
knees, or behind your head, amongst other things)
6. When doing the meditation at the end, don't
be afraid to sit or lie in a different way. What feels comfortable
will change during pregnancy, and will certainly be different
to what felt comfortable when you weren't pregnant. You don't
have to adopt a classical yoga pose here. The priority should
be in feeling comfortable.
7. Pick some yoga poses that strengthen and
lengthen the back muscles, the buttocks, thighs and abdominal
muscles. These muscles are all important for maintaining good
posture, and holding the pelvis in the right position. They
help your posture adjust as your body changes during pregnancy.
8. If you're doing aqua yoga, it's best to
pick a swimming pool. The water should ideally be chest height,
but anywhere from waist to shoulder height is fine.
9. Props for aqua yoga would be foam noodles
and some floats. They will help provide support for some exercises,
and for the relaxation at the end.
10. Get some friends or other expectant Moms
from the prenatal class together for regular aqua yoga sessions
in a local pool. You might be able to economically book the
pool when you all share the cost.
How
does a birthing pool gives pain relief?
| Complete
Birth Pool Kit | Water
for labour and birth|
The
procedure | 10
Tips To Get The Most Out Of PreNatal Yoga
| About
Pain Management in Childbirth |
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our childbirth skills |
