Yoga in pregnancy

Despite pregnancy, many women would like to continue doing sports. If it is not a risk pregnancy, there is nothing against it. Yoga in pregnancy is very popular. Many pregnant women use yoga as an opportunity to experience pregnancy more intensely; Yoga also helps women prepare better for the birth process.

What Does Yoga Do During Pregnancy?

Yoga in pregnancy is a popular - as gentle - sport that is practiced by expectant mothers to stay fit. The ideal start begins at the 13th week of pregnancy. From this point on, the fetus is already firmly embedded in the uterus, the hormonal balance is “well adjusted” and the placenta has already started its full functional activity.

Pregnant women who want to start yoga before the 13th week of pregnancy or who have already practiced yoga before their pregnancy can start with light yoga exercises at the beginning of their pregnancy. It is important that the doctor or the yoga teacher are asked in advance whether there is no risk. If the woman feels good, she can continue doing the yoga exercises until the birth.

If a woman decides to practice yoga during pregnancy, it can improve her stability on the one hand and her endurance on the other. Relaxation is also in the foreground. The woman prepares for her new role as a mother, but also finds rest during the exercises in order to recover from her pregnancy or any possible complaints.

The foundation is formed by regulating and observing your own breathing. Pranayama exercises (so-called yogic breathing technique) help women to bring their metabolic function back into balance; the pregnant woman also learns to breathe contemplatively. During pregnancy the woman learns that she can very well establish intimate contact with her unborn child by breathing.

Ultimately, the entire pregnancy is a time in which the woman has to concentrate on the one hand and mature on the other; the meditative element of yoga helps her to learn and consciously perceive these processes. All of the exercises subsequently help the body to prepare for the upcoming birth.

The movements stimulate the circulatory and lymphatic systems and also promote the vegetative body functions of women. There are also numerous yoga exercises that can help against typical pregnancy symptoms. These include back pain as well as tension pain or problems with the sciatica. Yoga can also help with edema or vein problems. Yoga also promotes physical flexibility so that the baby has more space.

The organs of the expectant mother are generated or breathing is trained in such a way that the birth process becomes “easier”. As a result, yoga also promotes the mobility of the pelvis; the mobility of the spine is also supported. Other aspects that are beneficial during the birth process.

Tips for pregnant yoga fans

If the woman has already practiced yoga before her pregnancy, she can easily continue her exercises during pregnancy. The positions are carried out either in the prone position, in the standing position or in the side position. It is important that breathing is not stopped during the breathing exercises.

Generally speaking, it is advisable if the pregnant woman does not overexert herself during the exercises or does not do any exercises that primarily stress the abdominal muscles. If you are a beginner, you should take a break if you experience discomfort or back problems. During the exercises, it is advisable that the pregnant woman wears comfortable clothing and tries to constantly inhale through her nose and exhale through her mouth.

The pregnant woman must never press herself against her stomach or, in the case of forward bending positions, make sure to leave enough space for her stomach. If dizziness occurs or the pregnant woman complains of pain, she should stop the exercise. Strong stretching can also cause problems and should therefore be avoided. The risk of the mother ligaments "overstretching" or even tearing should not be underestimated here.

Beginners in particular need to be careful here. Jumps should also be avoided. It is important that the exercises or positions flow over fluently. If the exercise was performed in a lying position, the pregnant woman should always come up from the side or not forget that she perceives relaxation or final meditations after the unit. If you are a beginner in yoga and started doing the exercises during pregnancy, the exercises should be performed as part of a yoga pregnancy course or the yoga teacher should be informed about the pregnancy in advance.

Better body awareness through yoga

For women who are pregnant, it is important to be particularly aware of physical changes and processes. If the woman chooses yoga, she also chooses a more conscious pregnancy. Various breathing exercises can also be helpful during the birth process. Certain exercises also help to train and strengthen the pelvic floor so that any possible bladder weakness that can occur after the birth is prevented.

When to avoid yoga during pregnancy

Whether yoga is possible or not should not be decided by the woman alone, but should rather consult her doctor. If there is a high-risk pregnancy, no yoga exercises should be performed. But if there are no health reasons against it, yoga beginners can also start doing the exercises during their pregnancy.