It smells of incense sticks. Soft piano sounds emanate from the loudspeakers. “Let’s all take a deep breath,” you hear the soothing voice of the course instructor. Twenty pregnant bellies rise and fall. They not only have pregnancy in common, but also a passion for the sport of yoga. More and more pregnant women are discovering pregnancy yoga, also called prenatalyoga, for themselves.
No wonder, because in the Asian art of relaxation are not only small cobra and dog looking down on the program. Here at pregnancy yoga, women learn methods to relax during childbirth, and at the same time prevent pregnancy discomforts such as pain, bloating or stretch marks through exercise.
Still, there are some things you should keep in mind when practicing yoga during pregnancy. Not all exercises can be done with a baby in your belly. It is important to listen to your body and not overdo it. We explain to you in which weeks of pregnancy you can practice yoga, which exercises are suitable and with which complaints the Asian sport will help you.
Table of contents
Pregnancy Yoga Helps With…
Such a child in the belly already weighs quite a bit and the spine also notices this. The extra weight of the baby puts a lot of stress on the lumbar vertebrae. With pregnancy yoga can
Such a child in the belly already weighs quite a bit and this is also noticed by the spine. The additional weight of the baby puts a lot of strain on the lumbar vertebrae. During pregnancy yoga, the back can be relieved through exercises in the quadruped position. Here, the weight is shifted and thus the pain is relieved. If you attend special prenatal yoga classes, some exercises are specially designed to strengthen the muscles during pregnancy.
Building The Muscles Of The Pelvic Floor:
The softer the connective tissue becomes and the more stretchy the ligaments become, the more the muscles have to absorb. In pregnancy yoga, the muscles of the pelvic floor are gently strengthened and trained. Overall, yoga creates awareness in you of your core and brings you into harmony with it. This can be of great benefit during childbirth.
Those who practice yoga during pregnancy not only experience birth with less stress, but also handle the situation with more confidence and mindfulness. After all, the basic idea of yoga is to get to know one’s body and to accept and love it. During pregnancy yoga, women also strengthen their muscles. As a result, they perceive their body in a different way and can use the accumulated strength during childbirth.
For many, this may not be a solid argument. However, one should not ignore the fact that confidence in one’s own body is not insignificant during childbirth. If you have this, you don’t feel at the mercy of the contractions, but can even enjoy the birth a little. Knowing that I can do it reduces stress enormously. This in turn leads to a much more pleasant and easier birth.
Stress and tension are the constant companions of a pregnant woman. The breathing exercises and relaxed mood of prenatalyoga helps to come down during and after pregnancy. Breathing practices taught during pregnancy yoga can also be used during childbirth. In addition, sports and exercise overall help people feel fitter and more balanced during pregnancy. As a study by the Sport University Cologne shows, sport during pregnancy even prevents postpartum depression. Many pregnant women have to struggle with these. Find out more about postnatal depression here.
Stimulating The Metabolism:
Pregnant women often struggle with digestive issues. Since exercise stimulates metabolism, pregnancy yoga is a great way to prevent these.
Those who exercise regularly have better blood circulation. This protects against cracks. Since a woman gains a lot of weight within a short period of time during pregnancy, such cracks, so-called stretch marks, appear quickly. Gentle sports, such as yoga, ensure that stretch marks do not appear in the first place.
You have problems with stretch marks or just want to learn more about causes, prevention and treatment? Then check out our blog article on stretch marks.
Especially in the first weeks of pregnancy, women experience severe bloating. Here, too, pregnancy yoga can provide relief. The light movements get the digestive tract going. Thus, flatulence and constipation can be reduced or even prevented. Here you can find out why flatulence is so common during pregnancy.
The Stimulation Of The Circulation:
Varicose veins – The horror of a pregnant woman. Fortunately, yoga stimulates circulation and thus prevents pregnancy discomfort. The reason for this is the gentle, flowing movements used in pregnancy yoga. They cause the body to be supplied with oxygen.
The Belly Is Getting Fatter – When And Where Can I Practice Yoga During Pregnancy?
When you can practice yoga during pregnancy depends on whether you have practiced yoga before. If this is the case, you can usually go to yoga classes from the first to the last day of pregnancy. Newcomers should not start prenatal yoga until after the completion of the 12th week of pregnancy.
Second, of course, you should always listen to what your body is telling you. Of course, exercise is usually good for you, but if you notice that your body is at its end, you should stop. Of course, the same goes for exercise. Don’t overexert yourself. Don’t exceed your limits. Take a break if you can’t do it anymore.
Check With The Doctor
Before you get your belly on the yoga mat, you should definitely get the “okay” from your gynecologist. He knows your body best and can tell you to what extent you are allowed to exercise. Since every pregnancy is different, it is not possible to make a general statement about this. You should therefore also go to the doctor if you are advanced in yoga.
Yoga In The First Weeks Of Pregnancy
In early pregnancy – the first three weeks of pregnancy – you should be especially careful. Feel into yourself and be aware of your own limits. Even in the first trimester, simple exercises can be very overwhelming for your body. Even if your body can’t handle all the exercises in the last trimester, you can still practice yoga. After all, pregnancy yoga is not about building up a high level of fitness or getting a washboard stomach. The goal is for you to move lightly to get your body going, and you’ll relieve pregnancy stress.
Attend A Guided Prenatal Yoga Class
After the doctor gives his “yes,” you’re ready to get started with yoga. Since your body is so sensitive during pregnancy, you should not practice the exercises at home, but attend a proper prenatal yoga class. On the one hand, you will learn how to hold yourself on the yoga mat with a big belly. On the other hand, you will learn exercises that are specially designed for pregnant women. Prenatal classes also have another advantage: you get to know other pregnant women with whom you can discuss your situation.
This Is What The Health Insurance Company Says About Pregnancy Yoga
A pregnancy yoga class is not the same as a prenatal class. In this case, that’s a good thing, because health insurance doesn’t fund the latter. If your prenatal yoga classes are recognized as a preventive measure, the health insurance will cover part of the costs. Here, too, it is advisable to talk to your doctor. After all, he can prescribe you yoga during pregnancy for the prevention of pain.
However, health insurance will not only cover a yoga course as a preventive measure, but also other sports activities. Not sure if yoga is right for you? Here you can get an overview of all sports that can be practiced during pregnancy.