Yoga classes in the last month of pregnancy were discovered. Top asanas for pregnant women - exercises prohibited during pregnancy

Pregnancy is a wonderful event, with the onset of which unusual metamorphoses occur in a woman’s body.

Both the physical body and the psyche and mental processes undergo changes. The direction of energy flows changes, which ultimately cannot but affect the state of mind.

Nature’s task during this period is to slow down and liberate the expectant mother as much as possible. Give her the opportunity to hear herself, feel the baby’s needs and fully understand the process of waiting for him.

After all, there are difficult times ahead, when there will no longer be such an opportunity to manage your time 100% - you will need to share it with the long-awaited baby.

Unfortunately, not every one of us has the opportunity to plunge into this state at the very beginning of pregnancy and devote all 9 months to being in the role. expectant mother: majority modern women constrained by work obligations, the need to solve social, material, and family problems.

All this, of course, is not the most in the best possible way affects internal balance. In a word, the woman is in constant stress, tension, and at the same time she has a catastrophic lack of time to feel the joy of upcoming motherhood. Many have probably heard that yoga helps to harmonize your inner space, find peace and balance.

It is also no secret that yoga exercises (asanas) strengthen and liberate the body, making it more mobile and flexible. But with all this, few people know how asanas, pranayama and other yoga techniques affect pregnancy. Moreover, there is also a belief that yoga and pregnancy are incompatible concepts.

Is it true? Of course not.

You can and should do yoga during pregnancy.

It is only important to do this wisely, taking into account all the changes that occur with the expectant mother. After all, not all classical yoga exercises can be performed during this period - for example, inverted asanas for pregnant women must be adapted, and there are also asanas that are prohibited during pregnancy (we’ll talk about these features a little later).

In general, with the help of yoga during pregnancy, you can avoid problems such as excess weight and back pain, and learn how to relieve symptoms of toxicosis.

It is especially useful to do yoga for pregnant women who suffer from swelling of the limbs, varicose veins veins, cramps, numbness of the legs and arms. Excessive tension in the legs due to the pressure of the growing uterus and the associated decreased vascular tone, stagnation of blood in the lower part of the body, which also occurs when the functions of the pancreas, liver, and bladder are impaired, can be prevented thanks to “inverted” asanas.

Yoga helps reduce the risk of stretch marks (for example, for the chest it is Tadasana - mountain pose with arms extended above the head; Garudasana for the arms; Namaste with hands behind the back; Ardha uttanasana. Crescent, extended triangle and extended side angle poses). Many people suffer from constipation during pregnancy. This is due to the fact that the growing uterus puts pressure on the abdominal organs and prevents bowel movements. Thanks to special yoga exercises, metabolism improves, digestion processes are normalized, and peristalsis is toned.

If a woman moves little, blood begins to stagnate in the hemorrhoidal veins, which can lead to hemorrhoids. And yoga asanas have a therapeutic effect aimed at preventing and treating this unpleasant manifestation.

Regular yoga classes will help you get through not only pregnancy and childbirth, but also the postpartum period. For example, there are asanas that help enhance lactation (stretching asanas in a lying position, inverted poses, and others).

Asanas help make certain muscle groups more elastic, get rid of constraining tension and at the same time strengthen and tighten them. Tendons and joints of bones are also worked out during practice, due to which additional freedom of movement is achieved. But it is a “non-stiff”, mobile pelvis, elastic muscles of the pelvic floor and perineum that are the key to an easier birth.

Therefore, even if you did not practice yoga before pregnancy, you can safely begin the practice, but in perinatal yoga groups, under the guidance of an experienced specialist (perinatal yoga is a system of exercises designed specifically for women who are in a state of preparation for conception, bearing a child and postpartum recovery).

Those who have been practicing yoga for a long time, rest assured that it is necessary for both you and the baby to continue the practice, who, while in the womb, is completely dependent on your emotional and physical condition. You can stay in your main group or practice on your own, but taking into account the peculiarities of practice on the eve of motherhood.

So, how should you structure your practice during pregnancy? What to look for? Which asanas are useful during pregnancy and which are contraindicated?

Asanas for pregnant women. General principles

From the very beginning of pregnancy, you should forget about strength training. Finally, remember that you are a woman, and the main qualities that you should develop in yourself are fluidity, mobility, the ability to be flexible and pliable. Endurance and courage during childbirth are also important, but it is better to develop them during pregnancy in softer ways than by standing in a plank for five minutes or a dynamic sequence of ten asanas. For example, the ability to more gently live through the period of contractions is achieved by correct breathing and singing certain sounds, which we’ll talk about a little later.
It is advisable to perform asanas in the morning. Taking a shower before practice refreshes the body and mind. Before you start exercising, you should empty your bladder and bowels. It is advisable to practice on an empty stomach and have breakfast after practice.
Watch your face while exercising. There should not be any excessive tension in the facial muscles, ears, or eyes. You can even start your practice with articulation gymnastics, as well as a light massage of the head, face, organs of hearing and vision.
Avoid pain during exercise. Postpone unbearable austerities until more appropriate times. Excessive stress unbalances the already fragile psyche of a pregnant woman, and is also fraught with injury. The changes in your body and mind that you experience during pregnancy are already sufficient asceticism.
It is worth excluding asanas that put pressure on the pelvic and abdominal areas. Asanas in which you need to bend deeply down, actively twist or stretch forward are not for you if your goal is a successful pregnancy.
Particular care must be taken when approaching poses that work with balance. When performing balance asanas, lean on a wall or chair so as not to fall and injure yourself and your child.
Pay more attention to training the muscles of the pelvis and perineum. After all, the most common problem during childbirth is soft tissue ruptures. By doing pelvic floor exercises, you will make your pelvic muscles elastic and firm. And if you strengthen these muscles and learn to control them (tighten and relax them at will), then later this will help the baby pass through the birth canal without any problems. In general, in Everyday life, try to sit more often on hard surfaces with a straight spine and crossed legs. Sitting on soft surfaces disrupts blood circulation in the pelvic organs, leading to blood stagnation, which can lead to fetal hypoxia, spinal problems and even the threat of miscarriage or premature birth.
When leaving asanas, remember the need to preserve the internal space that you create while performing them. Remain open so as not to disturb the balance of mind that arises in the asana.
Inverted asanas can be done during pregnancy, contrary to the popular belief that they are prohibited. The main thing is to exercise common sense, adhere to precautions and focus on your own well-being.
Concentrate more on breathing exercises and mantras. This practice, as mentioned above, will help during childbirth. If you haven't mastered them yet, it's time to start.

In general, breathing should be smooth and free throughout the practice. Do not hold your breath; try to breathe through your nose in all asanas. It is allowed to exhale through the mouth, which helps to relax the lower jaw, and therefore the pelvis (after all, the jaw and spine are one system, and stress or muscle spasm in any of these components reflexively turns into tension through the corresponding areas).

Now let’s look at the most useful asanas and asanas that are prohibited during pregnancy. Let's start with asanas that are absolutely safe during pregnancy, and consider what effect they have.

Standing asanas:

Tadasana: helps relieve cramps calf muscles, helps relieve pain in the hip joints, reduces the risk of stretch marks due to intense stretching of all muscles.
Utthitta trikonasana: strengthens the lower back, which most often suffers from an enlarged abdomen, and frees the diaphragm area, promoting relaxed breathing.
Ardha chandrasana (*with your hand resting on a brick or chair and your leg resting against a wall or window sill). This pose is a special gift for pregnant women. It recreates the feeling of lightness necessary during this period, gives a feeling of freedom and fullness of strength. The asana reduces mental and physical lethargy, relieves anxiety and nervous tension, protects against bleeding during pregnancy and promotes the formation of the placenta, strengthens the chest, spine and pelvic muscles, and reduces the symptoms of toxicosis. Thus, we see that the crescent pose (as ardha chandrasana is also called) is a cure for many problems that arise during pregnancy.
Parshvottanasana (intense stretching). If you are new to practicing, then it is best to perform this pose with your hands resting on bricks, or on a chair, or on another stable surface. This asana strengthens the abdominal muscles, relieves pain from the lower back, softens the diaphragm and expands the chest cavity, gives elasticity to the joints, relieves heaviness in the abdomen and signs of toxicosis, facilitates the process of childbirth by opening the pelvis and abdomen.
Prasarita padottanasana (intense stretching from a standing position with legs wide apart). This pose is a panacea for back pain and the feeling of compression of all organs. Due to the fact that the internal space expands and deep breathing is restored, the senses relax, and with them the brain. This asana develops and strengthens the ligaments and muscles of the feet, knees, legs, hips and pelvis, improves breathing and provides rest to the heart, improves blood circulation and digestion.

In general, all standing asanas help stretch the leg muscles, due to which the pelvic cavity gradually expands, which in the future will lead to easier childbirth. If they are performed regularly, labor pains will be experienced much easier. The main thing to remember is that all poses must be performed with precise alignment and full extension of the spinal column to avoid pressure on the abdomen.

Sitting asanas:

Dandasana (*sitting on a support or leaning on a wall). Dandasana lengthens the leg muscles, massages the abdominal organs, tones the kidneys and strengthens the spine, making it straight.

Baddha konasana (*sitting on a support, with support under the knees). This asana is the first on the list recommended for pregnant women. It tones the kidneys and pelvis, has a beneficial effect on respiratory system. In addition, baddha konasana relieves back pain, helps with frequent urination, normalizes the pressure of the uterus on the large pelvic veins, and reduces compression of the pelvic organs. It is only important to perform the lightweight version, as indicated above in the note, in order to avoid injuries to the perineum and hip joints.

Virasana (*sitting on a support with knees apart). Relieves pain and swelling in the legs, restores vigor and strength when exhausted, corrects excessive curvature in the lumbar spine.

Bharadvajasana (*sitting on a support). This is a twist, but it is absolutely harmless due to the fact that the body is pulled upward and is in the open position. This asana relieves symptoms such as pain in the waist and tailbone. Relieves symptoms of bloating and constipation.

Malasana (garland pose). In this asana, the body is stretched vertically along its entire length, preparing the birth canal for the passage of the fetus through it. Performing this asana improves the elasticity and mobility of the hip ligaments, as well as the pelvic area. Helps direct the fetal head straight down.

As you can see, during pregnancy, most sitting exercises are performed on a support. This is the safest and most comfortable option, helping to relieve excess stress in the back and not pinch the abdominal area. Therefore, I recommend that all pregnant women acquire such a “prop” as a bolster (a special roller filled with cotton wool or buckwheat husks), which can also be used in lying asanas, inverted asanas and in chest opening asanas. By the way, about the chest - do not forget to pay attention to it in all asanas. Constantly open your chest, increasing your breathing power and developing endurance - this will ease the overall tension in the body.

Separately, among other asanas, it is worth highlighting the asana, which traditionally refers to deflections, but, in fact, is the initial pose for training all directions of spinal mobility.

This is Marjariasana (cat pose).

This asana preserves and restores the functionality of the pelvic organs, relieves pain in the neck and lower back, and gently stimulates the spinal nerves, which helps improve the condition of all internal organs. In Marjariasana, the spinal column is positioned horizontally, in a position of axial unloading, which relieves pressure from the intervertebral discs. At the same time, it remains possible to gently and safely work with the spinal column in different planes, involving the muscular, ligamentous and articular apparatus of the spine in the process of movement. Thus, this asana fully meets the requirements for injury safety in the practice of perinatal yoga.

The elements used in the “cat” position are quite diverse: these are twists, backbends, alternately moving the legs back and lifting them, chest backbends and twists with alternately raising and lowering the arms.

And we see that exercises with exit from Marjariasna are capable of providing almost the full range of physiological movements of the vertebrae relative to each other: flexion (flexion), extension (extension), rotation (twisting the vertebrae relative to each other), lateroflexion (lateral bending).

Inverted asanas for pregnant women (poses in which the head and shoulders are lower than the pelvis).

(*with your head resting on a rug or brick). Gives vigor and tone nervous system, improves memory and relieves depression and sudden mood swings. This is one of the basic poses in yoga practice, appropriate at any time throughout the class. Each time you enter this pose during class, you stretch your spine, returning it to its natural curves and relieving tension from your back. In addition to the general strengthening effect on the physical body, due to the support for the head, the pose acquires additional benefits: it causes a feeling of calm, normalizes blood pressure, and relieves headaches.
Viparita karani mudra(*lying against the wall with a bolster under the lower back). Significantly changes the internal state, calming the brain and allowing you to look inside yourself. Calmness of mind slows down breathing, which is also facilitated by a throat lock. The movements of the diaphragm slow down and the whole body relaxes. Cools the nervous system, which in turn cools the body and mind. Strengthens the digestive fire. As a result, appetite improves, which is so necessary for signs of toxicosis. With regular practice, it eliminates fluid retention, thereby reducing swelling of the legs. Improves blood supply and lymphatic drainage of the uterus and pelvic organs.

(*with feet on a high support, such as a chair). When performing the asana, the pelvic muscles are stretched; kidneys are toned; the working function of the intestine is stimulated; nutrition of intervertebral discs and joints occurs; more active production of insulin in the pancreas, which improves liver and kidney function. With constant practice, it relieves fatigue, nervousness, and insomnia.

I will say again that inverted asanas during pregnancy are welcome as they help normalize hormonal balance. With their help, you can reduce the risk of edema and cramps, improve blood supply to the fetus, control weight, strengthen the spine and the body as a whole.

You just need to know that if you suffer from diseases such as high blood pressure, diseases of the brain or heart muscle, glaucoma and diseases of the retina, then you must definitely consult a doctor and, if approved, practice inverted asanas under the supervision of an experienced instructor.

Also avoid inverted asanas if there is any form of blood contamination (any kind of intoxication), otherwise you risk spreading the “pollution” throughout the body.

And it is also important to remember that after performing any inverted pose, you must perform Shavasana or any other resting pose.

Shavasana must be adapted, especially starting from the second trimester, when lying on your back becomes not entirely comfortable. Practice shows that the best way to relax is to lie on your side, with a bolster between your knees (which removes pressure on the perineum and prevents distortion of the hip joints). You can put something soft under your head and cover yourself with a blanket to recover as comfortably as possible after practice.

So, we see that all asanas for lateral extensions, stretching of the legs and spine, exercises for opening and strengthening the chest, and open twists are useful for pregnant women.

What asanas should not be done during pregnancy?

These are any poses that twist and stretch upward at the same time. Among them are Parivritta trikonasana and Parivritta parsvakonasana, Marichiasana, Ardha matsyendrasana. Another asanas prohibited during pregnancy are all those in which there is a lumbar deflection: Dhanurasana, Urdhva dhanurasaa, Urdhva mukha shvanasana, Ushtrasana, Natarajasana, Bhujangasana, etc.

It is not recommended to perform asanas that put strong pressure on the pelvic floor and in which the abdominal muscles tense (Urdhva prasarita padasana, Urdhva chaturanga dandasana, Chaturanga dandasana, Navasana, Ardha navasana).

Jumping and deep lunges, balance asanas on the arms and asanas squeezing the fetus are prohibited.

It is also necessary to remember that in different trimesters of pregnancy we need different practices, which in each of them will be different from classical yoga.

The first trimester is one of the most critical periods of pregnancy. At this time, avoid asanas that are performed while lying on your stomach, avoid twisting, squeezing in the abdomen and groin area, without sharp turns and tilts of the body.

Second trimester of pregnancy - Golden time for the expectant mother: troubles in the form of toxicosis and fatigue are a thing of the past; the anxiety and fear associated with the new condition have passed. And practicing yoga during this period brings not only tangible benefits, but also inner joy. The set of exercises should include those that will help avoid the problem of varicose veins (for example, inverted poses). Sitting poses with an open chest will help avoid the unpleasant “companion” of the second trimester - heartburn. It is positive to add asanas to the complex to strengthen the body, relieve stress from the back and lower back, supporting the respiratory system.

Include more pranayamas - they will benefit the cardiovascular system and ensure that the baby receives oxygen in large quantities. But even during this period, you should take a balanced approach to compiling a set of exercises: you should not practice asanas with twisting, doing exercises on the stomach, turning the body with squeezing the lower abdomen.

In the last three months of pregnancy, it is not recommended to resort to positions that involve performing exercises while lying on your back, in order to avoid compression of the inferior vena cava. Also, do not get too carried away with standing poses, so as not to increase the already excessive load on your legs. It is also advisable to exclude from the complex all exercises that involve deep bends forward and strong turns of the body to the sides.

Now let's talk about breathing

If during pregnancy a woman learns to control her breathing by performing certain exercises (pranayama), then blood circulation in her body improves and the body is more fully saturated with oxygen, which, in addition to improving the well-being of the mother herself, also eliminates many of the baby’s problems (hypoxia, premature placental abruption , umbilical cord entanglement).

In the practice of perinatal yoga Special attention is given special breathing exercises that relieve tension and emotional anxiety. With the help of correct breathing, you can cope with strong feelings and abstract from external circumstances. Breathing techniques unusual for everyday life help to tone the nervous system and ventilate the lungs.

Classes should be held regularly and last 10-15 minutes daily. It is better to breathe in silence so that it is easy to focus on internal sensations. If possible, study at fresh air or in a ventilated room. We breathe in the same way as in asanas - through the nose.

It is not recommended to use intensive breathing techniques during pregnancy that require active participation abdominal cavity and diaphragm (Agnisara Kriya, Bhastrika, Kapalbhati), and pranayama with long breath holds (to achieve resistance to hypoxia, simple stretching of the breath is enough).

Here are some simple breathing techniques to make pregnancy and childbirth easier:

Step breathing. Inhale - a second delay - inhale - a second delay - and so on until the volume of the lungs is completely filled with air, then exhale calmly without delay. Using the same scheme, we change inhalation and exhalation - a calm inhalation and a stepped exhalation.
Full yogic breathing. You need to breathe, starting with a deep breath from your stomach, then breathe through the chest area and the collarbone area. When you inhale, the stomach expands, and when you exhale, it contracts. A full inhalation opens the chest and raises the collarbones. Then we exhale in the same sequential manner - first the collarbones lower, the chest contracts and the stomach lowers. For the first lesson, it is enough to take 10 inhalations and exhalations, but over time increase their number in accordance with your own feelings.
Ujjayi pranayama. The glottis takes part in this type of breathing; it needs to be slightly narrowed so that a slight hissing sound is heard. You need to breathe in the same way as with a full breath. You can use this type of breathing in the practice of asanas, in cases where you need to relax as much as possible and stretch and liberate the body.
Nadi shodhana pranayama. We place the index and middle fingers right hand in the area between the eyebrows. Cover the right nostril with your thumb and exhale completely through the left nostril. Then we also inhale through the left to your comfortable count (for example, count to three). Then ring finger With the same hand, we close the left nostril and exhale through the open right one on the same count. Repeat the exercise in a mirror image, alternately exhaling and inhaling through the same nostril, gradually stretching your breath and increasing the number of counts.
Brahmari pranayama. Close your eyes, cover your ears with your hands/fingers, inhale through your nose, relax your jaw, keeping your lips closed. Start exhaling, making the sound “mm-mm.” Inhalation is done through the nose. Continue at a time that is comfortable for you. This practice helps stop internal dialogue and begin to hear yourself, strengthens your voice, calms your nervous system.

By the way, about sounds.

It is said in the Gospel “In the beginning was the Word, and the Word was with God, and the Word was God... In Him was Life...”.

Thus, every word, every sound affects us in one way or another. And we can either consciously participate in this process, or receive an “unexpected” result after the fact in the form of diseases and all kinds of disorders.

Our attitude towards the sounds we make during pregnancy is especially important. After all, the mother’s voice is a vibration that the child absorbs.

Let me say briefly that there are sounds that create, and there are sounds that destroy.

During pregnancy, the expectant mother and her close people often try to protect her from all kinds of motor activity, which does not benefit the pregnant woman, but, on the contrary, can cause harm.

Swelling, back pain, constipation, excess weight, changeable mood - these unpleasant moments that accompany such a bright period can be avoided if you choose the right physical activity. One of these practices is yoga for pregnant women, which is a set of exercises that have a positive effect on pregnancy and the well-being of the expectant mother, and also help prepare the body for childbirth.

This practice differs from standard yoga in that it is performed without complete dedication and the poses are less intense. In addition, during pregnancy certain asanas are contraindicated, while others must be performed with caution. There are special yoga courses that you should start attending in the first months interesting situation, and do this until 36 weeks. In these classes, expectant mothers will master relaxation techniques and proper breathing, which will help them physically prepare for the birth of a child and relieve excess stress.

How can yoga help during pregnancy?

yoga teaches you to breathe correctly, which is important during contractions, and provides the unborn baby with the necessary amount of oxygen.

In special classes, special attention is paid to the muscles of the pelvis and abdomen, which are directly involved in the passage of the child through the birth canal, so this process is faster and also less painful.

Certain yoga asanas can help with minor problems, for example, malpresentation.

What should a pregnant woman remember when starting yoga classes?

When practicing yoga, you need to monitor your well-being; if discomfort occurs, you must immediately get out of the pose. For exercise, you need to choose comfortable clothes and be sure to stay hydrated. Before enrolling in courses, you must inform the supervising physician about such plans and obtain permission from him.

A pregnant woman who has practiced yoga before conception and has sufficient training (for example, medical or sports education) can create and perform the exercises herself at home. In other cases, you should be under the supervision of an instructor. In addition, by attending courses, the expectant mother can exchange experiences and experiences with other pregnant women.

When choosing courses, you should definitely ask the yoga instructor where he studied, what certificates he has confirming this, and how long he has been practicing yoga.

Every woman can and should engage in physical activity during pregnancy, and this can be done with the help of yoga.

The main problem was to start. I tried to understand the terms, but there are really a lot of them. At the same time, it seemed to me that it is often possible to understand the essence of definitions only by experiencing them in practice. As you understand, I already have many more questions than answers, so I was very glad to meet Anna, who captivated me with the ease and simplicity with which she talked about hatha yoga and asana. What was more surprising was that Anna started doing yoga on her own with the help of a very ordinary disc and, moreover, during her first pregnancy. I think in our conversation you will find answers to the most FAQ about yoga for pregnant women and more.

Anna, how did you find out about yoga for pregnant women?

I accidentally came across a yoga CD in a store. And since I always wanted to do this, I decided that I wouldn’t put it off any longer. :-)

I know that during your pregnancy you studied at two higher education institutions. educational institutions, and there was very little free time, but at the same time you had the opportunity to do yoga, and even on your own. How did you decide to do this?

It was easy to decide. I was terrified that during pregnancy, without physical activity, I would spread out so much that I wouldn’t fit into any pants. That’s why I gladly grabbed the opportunity to do at least something.

You had an initial physical training Or is this not necessary for yoga?

Actually there was. I've been since I was 4 years old rhythmic gymnastics I was studying. Then there was dancing, shaping, but this was in order not to lose shape. Although I believe that in principle no preparation is needed for yoga. In the summer I went to qigong with elements of yoga, and in the group there were women over 40 who came for the first time. I must say they did a great job. At first, not everything worked out, but without training you will never achieve anything the first time.

What did yoga give you?

Firstly, the mass positive emotions. The mood during and after yoga was simply wonderful. In addition, I had absolutely no toxicosis, either early or late. There was no back pain, which many pregnant women complain about. I was not in confinement and did not undergo any treatment during pregnancy. And I am inclined to believe that yoga was the reason for my good health. In addition, when your belly begins to grow and your range of activities narrows, yoga allows you not to feel like you are missing out on something. Because every day, adding a new asana to an already learned complex, you discover something new!

How long does it take?

Typically from 15 minutes to half an hour. It all depends on the mood, which changes very often among women expecting babies. :-) In general, it is recommended to do yoga either in the evening or in the morning. Moreover, it is believed that evening exercises help improve well-being, and morning exercises are for beauty. I don't know what this is connected with. Probably only the founders of the school can answer this question. I studied when I had the time and desire. And if I understood that today I didn’t want to raise my legs above my head, then I chose more “calm” asanas. However, I definitely did two or three exercises a day.

Have you consulted a doctor before starting yoga?

No, I did not consult. :-) I really didn’t like my doctor at the antenatal clinic. In the summer she forbade me to eat fruits and vegetables, although all my test results were normal. In general, she lost my trust at the first visit, and therefore I told her as little as possible about everything that was happening to me.

Is a disc really enough to start practicing and fall in love with yoga? But what about the control of specialists over the condition of a pregnant woman and the correct execution of certain elements of yoga?

To start and fall in love, the disc is enough. But if you want to move on, you already need a trainer, since yoga involves not only exercises, but also meditations, which it is better not to get involved in without a mentor. Regarding the correctness of the execution elements, apparently I got a good disc. :-) The execution of the asana is described there in such detail that it is impossible to do it incorrectly even if you try. And control over the pregnant woman, that is, over me, was exercised by a doctor from a paid clinic. And as I already said, throughout my pregnancy my condition was excellent.

Did your yoga classes help during childbirth?

I'm sure so! I gave birth to the baby in five hours. Even the doctors were surprised by this. :-) Of course, I can’t say that the birth was completely painless, but everything went well: without consequences for the baby and mother. :-)

Where would you advise someone who has never done this to start?

Get rid of the prejudice that you can’t do anything during pregnancy. And then everything is simple: sit in the lotus position and enjoy.

Are you still doing yoga now?

Yes, now I’m just doing hatha yoga.

If I understand correctly, yoga for pregnant women is a separate type of yoga that anyone can start doing, regardless of their training. And hatha yoga is already more high level or just a different direction?

Yoga for pregnant women was also hatha yoga, but in a softened version. Anyone can do both. During pregnancy, my friend practiced yoga with me, although she was not expecting a child. She just liked the classes.

Will you teach your child yoga?

Certainly! Now she still perceives yoga as a game. :-)

Anna, thank you for your answers, which will help many people discover yoga: its complexity and simplicity at the same time.

I will add on my own behalf that I certainly agree that first of all it is necessary to get rid of prejudices. If you succeed, then yoga will turn out to be an accessible and useful activity, which you can begin to master even during pregnancy, receiving only positive emotions from it.

Yoga for pregnant women video lesson

Hold on tight to your yoga mats, because in this video, a 39-week pregnant woman does exercises that are hard to do even without a baby in her belly. Incredible deflections, turns, handstands and forearms: how did she cope with such a load, and most importantly - is it safe for the child?

The woman in the video must have gained a lot of experience in yoga even before she became pregnant. Doctors say that it is not prohibited to exercise as long as it does not harm you and your baby. Yoga - great way Maintain flexibility of the body and calmness of the mind. But some asanas (body positions) are too dangerous for pregnant women, just like hot Bikram yoga, which can lead to or.

Yoga develops not only the body: the complex of techniques also includes proper breathing, nutrition and meditation. Exercise alone will not bring the desired results.

Yoga instructors also recommend that pregnant beginners avoid balancing and inversions due to the risk of falling: the extra weight of the belly makes it difficult to maintain balance. But this woman looks incredibly strong and able to keep her body under control. What is her secret?

Expert opinion

Susan Kline Luse, a prenatal yoga instructor and birth doula, shares her thoughts on the video with Popsugar: “All of these poses are new to her, so I can't say they're all necessarily bad. It is obvious that her pregnancy is proceeding without any physical disturbances.”

Susan also notes that the main cause for concern is overexertion of the abdominal muscles, which are already subject to enormous stress. later pregnancy. Such exercises can cause back pain, umbilical hernia or even complications during childbirth. This is why you should avoid crunching, stretching your abdominal muscles, and lifting heavy objects during pregnancy.

It should be borne in mind that during pregnancy, a woman’s ovaries and placenta produce the hormone relaxin. Its function is to relax the ligaments of the pelvic bones, allowing the woman’s body to “open up” during childbirth. This relaxation can lead to loosening of the joints and prevent the expectant mother from maintaining balance during exercise.

According to statistics, women who practiced yoga during pregnancy are less likely to suffer vaginal rupture during childbirth. It is also easier for them to take a comfortable position and learn to breathe correctly.

Is the child in danger?

But the main question that arises after watching the video: what about the child? It is difficult to say whether such yoga can harm him. Susan says she doesn't recommend such exercises to patients because in late pregnancy it's better to devote yourself to relaxation and carefully protect your body. However, everyone is different: some women are able to lift weights and run marathons during pregnancy, while others already feel completely overwhelmed and stiff at 3 months due to anemia or toxicosis. If the doctor gives the green light to practice yoga, and the baby’s safety is under strict control, the mother can practice as she sees fit.

Maria Nitkina

To achieve positive results in any practice in the early stages of pregnancy, you need to take into account the advice of doctors and experienced instructors, listen to the state of your body and adjust the program accordingly. The well-being of the expectant mother during the remaining 24 weeks depends on how correctly physical activity is selected for a pregnant woman in the first trimester.

Should you do yoga in the first trimester of pregnancy? As with many other issues related to pregnancy, you can come across a huge number of opinions, often directly opposite.

Many yoga teachers believe that you can continue to practice calmly, subject to reasonable and obvious restrictions (if a yoga pose / pranayama causes discomfort, you need to choose another variation or stop the practice), others believe that with the onset of pregnancy, a woman should adhere to strict restrictions and attend only special classes.

Some traditional medicine doctors do not recommend doing physical activity at all in the first and third trimesters (yoga for pregnant women in the 3rd trimester).

One way or another, the opinion of most doctors and yoga teachers is that yoga, starting from the first trimester, helps a woman realize the onset of motherhood, tune in to a positive pregnancy and maintain good health.

Naturally, you need to remember that you need to do yoga in the first trimester with extreme caution for several reasons:

The yogini, who practiced before pregnancy, “just yesterday” freely performed all the asanas of her usual complexity, but today she needs to observe restrictions that she has not yet gotten used to.

Adjusting the intensity and nature of yoga practice in the first trimester may seem completely premature and unnecessary due to the fact that early there seem to be few physical changes and there is still no full awareness of the changed status and condition of the woman - the expectant mother.

But we must remember that a woman’s body begins to change immediately after conception: the hormones estrogen (1000 times!) and progesterone (10 times) increase, instability is created in the body due to softening connective tissue, ligaments and tendons and smooth muscle tone.

All of these changes are necessary to create space for the growing baby, placenta and uterus. Therefore, at this stage of the birth of a new life, in no case should you overload either the woman’s body or psyche - the first trimester is considered the most delicate period, and the risk of miscarriage is the highest here. The condition of the child at birth and in the future depends on how well this time passes.

Among the “visible” changes - during normal practice, you may feel unusual discomfort, dizziness, nausea, and fatigue.

Of course, not every woman is subject to such “troubles,” but no one knows how the body will behave during such a period of large-scale changes. Therefore, during any of the practices, it is necessary to closely monitor your internal sensations and well-being. However, many practitioners report that yoga has helped combat nausea and fatigue.

If you are determined to practice both asanas and pranayama during pregnancy, then it is recommended to take short breaks between these practices: for example, on the same day you can do exercises in the morning and pranayana in the evening; or there should be a gap of at least 15 minutes between exercises and pranayama.

Basic principles

If you are just starting to practice, then it is better to first practice all the poses with an instructor, after which you can practice at home without unnecessary fears and risks. If this is not possible - study very carefully all the subtleties of each asana and practice;

be sure to warm up before exercise;

entering any pose should be smooth and measured, control your breathing and listen to the sensations. Yoga during pregnancy should not cause discomfort. Eliminate any poses that are uncomfortable for you. Also avoid jumping when changing poses;

spend about a third more time practicing relaxation and proper breathing;

classes should not be perceived as a duty! You need to practice for pleasure, to relax the body and improve your mood.

Exercises

Although yoga for pregnant women in the 1st trimester is an excellent physical activity, you should take care of your body as much as possible and give yourself some indulgences.

When choosing exercises, more attention should be paid to practices such as pranayama, yoga nidra, meditation, performing Shavasana (as a self-sufficient practice, and not just at the end of the selected sequence) - to improve well-being, relax, and overcome stress.

If you practice yoga at home, follow the recommendations and restrictions described in this article, as well as in the general article on the practice of yoga during pregnancy (asanas for pregnant women).

With the onset of pregnancy, you can engage in the practices and complexes that are familiar to you, but subject to the restrictions specified in next point.

Individual groups asanas practiced during the period under review can bring special benefits to the body:

standing poses that help strengthen the legs: Utthita Trikonasana and Utthita Parshvakonasana (but not the Parivritta versions - which involve pressure on the abdominal cavity), Virabhadrasana 1 and Virabhadrasana 2;

sitting bends, relieving pain in the lower back and forming correct posture: Janu Shirshasana, Triang Mukha Eka Pada Paschimottanasana, Paschimottanasana - with support in the form of a bolster, pillow or folded blankets, Marichiasana 1 (with a bolster and belt);

sitting/reclining asanas, opening hip joints and combinations: Baddha Konasana and Ardha Padmasana (at the wall), Supta Baddha Konasana and Matsyasana - on a bolster;

What asanas should not be done

In the book “Yoga for Women” by Gita Iyengar it is indicated that up to 3 months you can do all asanas, except those aimed at working with the abdominal cavity and lower back. This restriction is fair, but does not take into account the main task of the 1st trimester of pregnancy - preserving the fetus and preventing the threat of miscarriage.

You will be able to do yoga more actively in the second trimester (yoga for pregnant women 2nd trimester), but in the first trimester we still recommend strictly limiting some groups of asanas:

asanas aimed at working with the abdominal cavity and lower back: Paripurna Navasana, Urdhva Prasarita Padottanasana, Supta Padangushthasana;

An exception to abdominal poses is Bhujangasana (Cobra Pose), which is considered very beneficial if the emphasis is on pressing the pubic bone to the floor and lengthening the torso by lengthening the entire lower back, while actively engaging and tightening the legs - in this way With this technique, you will not apply direct pressure to the lower abdomen.

inverted poses that cause blood to flow out of the uterus - stands on the head, arms, forearms: Pincha Mayurasana, Salamba Shirshasana, Adho Mukha Vrikshasana. The same group of restrictions includes such inversions as Salamba Sarvangasana (but not Viparita Karani), Halasana;

deep bends that strongly stretch the abdominal muscles: Eka Pada Raja Kapotanasana, Kapotanasana, Urdhva Dhanurasana;

despite the fact that the uterus is still quite small and located in the pelvis, it is also recommended to avoid deep twists already in the first trimester, while you can continue the practice of twisting the sections located in the upper part of the spine;

Many women in the first trimester of pregnancy may also feel nagging pain in the chest; in this case, you should also avoid asanas on the stomach with emphasis on the chest.

The right approach in the first trimester

If you choose wisely and responsibly perform exercises, listening to yourself and your feelings, then yoga will become the key to good health, a positive mood and a stable state of the body.

Unlike running, aerobics, or gym classes, yoga does not overload the body - on the contrary, the energy in the body is preserved and multiplied, thanks to which the organs function stably and without failures.

Remember that pregnancy is a natural process. Yoga helps the unborn baby develop in a comfortable, pleasant environment, since the mother’s body will not be subjected to stress and overload. The absence of anxiety and self-confidence are important conditions for a child to be born strong and healthy.

Many expectant mothers think about the benefits of yoga for pregnant women, but not everyone decides to go for it. I will try to answer the questions that pregnant women most often ask. Perhaps the answers to them will help you too.

How can yoga help during pregnancy?

Yoga for pregnant women is specifically designed for women of any age (for details of practice during pregnancy, see the answer to the next question). It helps expectant mothers cope with possible physical discomfort (pain in the back or sacrum, etc.). Also, yoga classes help women cope with mood swings and outbursts of emotions, allow them to feel harmony with themselves and feel full of strength and energy. At the same time, the body and mind gently prepare for childbirth. There are many breathing techniques in yoga. Some of the techniques are specifically designed for pregnant women, because they help them relax, deepen their breathing (since the mother’s breathing is nutrition for the child), feel in balance and harmony, and allow you to manage your emotions. The techniques that women learn during pregnancy will help them during childbirth: the woman in labor will be able to relax and thus help herself and her baby to go through this wonderful experience gently and easily. Yoga also helps to establish a bond between mother and child, which is important point for the further full development of the baby.

Can everyone do yoga during pregnancy? Are there any contraindications?

If you are unsure whether you can exercise, please consult a doctor you trust. You can and should exercise by listening to your feelings. However, it is not recommended to start practicing yoga for women who did not practice it before pregnancy. At this time they are carried out important changes in the body, pregnancy is “established” and the vital organs of the child are formed, so it is advisable to spend this time in a calm, familiar environment, be alone with yourself, rest more often, relax, meditate, just feel and enjoy your new state. Physical activity should also be limited during pregnancy if a woman experiences. Yoga has methods that help with low placental attachment, in this case you can practice them. When the placenta rises, you can begin gentle practice. Be sure to notify your instructor of such circumstances.

What to do if a woman has never done yoga and is afraid that she will not be able to do the exercises?

Yoga for pregnant women is designed for women different levels preparation, it does not imply mastery of any special skills or asanas (yoga poses). Yoga for pregnant women is an adapted yoga that excludes even potentially dangerous exercises (such as backbends, lying on the stomach, closed twists, etc.). The teacher usually asks if the woman has been involved in any kind of physical activity before pregnancy and, based on this, builds an activity and varies the load. Therefore, there is no need to be afraid - in any position or exercise, if you feel tired, you can always rest on your own. Only you yourself can feel your body and understand its signals. For any woman, you can choose techniques and asanas that are pleasant and comfortable for her.

Nowadays, in every region there are courses in preparation for childbirth... A third of the classes, as a rule, are devoted specifically to special physical exercises for pregnant women (gymnastics, breathing exercises). Isn't this enough?

Yes, indeed, there are now enough different courses and schools for future parents. The fact is that yoga is a very ancient practice that has a holistic (integral) nature and affects both the physical body (incl. hormonal background), and on emotions, spiritual balance. The breathing techniques that we study in yoga will help women during pregnancy, during childbirth, and in later life: for recovery after childbirth, during depression, PMS, pain, and much more. It seems to me that childbirth classes use techniques that are intended only for childbirth, that is, after the baby is born, you can forget about them. This is how they differ from yoga classes for pregnant women. As for physical exercises, it is important to note that in yoga we learn to move with breathing, since childbirth is a movement associated with tension, strong sensations, and sometimes pain. Therefore, it is better to breathe while moving, alternately tensing and relaxing the body, learning to maintain deep breathing even while performing exercises that may seem difficult. It is very important to understand that it is through breathing that you can relax and let go of pain. Then this skill is fixed in the body. And even during childbirth, the woman will continue to breathe correctly.

Yoga looks at a person holistically, so for the postpartum period there is a postnatal practice that helps a woman recover gently. There is also baby yoga, women's yoga and much more - practices that support us in the most various moments life.

When is it too late to come to class?

You can come to classes at any time. The practice is adapted to the level of training and condition. The classes will bring undoubted benefits. Great importance has regular independent practice.

Will classes help during childbirth?

Of course, yoga for pregnant women is designed to help a woman not only during pregnancy, but also during childbirth, and even after it. If a woman exercises regularly, then her body gently prepares for childbirth, the pelvic area opens, she learns to breathe and relax, feel her body, and move with her breathing. It is very important for a woman to learn to feel and hear the signals of her body, which itself will tell you the position for labor and childbirth.

Are there differences in activities for women in different trimesters?

Certainly. In the 1st trimester, women need complete relaxation, rest, yoga nidra, and mastering deep, full breathing. From and until pregnant women have the most active period, when you can and should move more, increase energy levels, accumulate strength, establish a connection with the child, build body position, posture, learn to sit, stand up, and lie down correctly. Starting from , a period of “slowdown” begins, it becomes more difficult to perform some asanas, so we use more blankets and pillows to support the body. During this period, we are preparing for childbirth, we study birth breathing, and relax more. It is important to remember that after 35 weeks you need to drink a lot of water to maintain the functions of the placenta.

It happens that the due date has already arrived by calendar standards, and the child is not yet ready to leave, then some doctors suggest artificial birth, but this is not the best way. In this case, we advise you to turn to more natural methods... Talking with your child, Ujjai breathing, micro-movements of the pelvis, singing the sound "U", massaging the perineum and drinking brewed raspberry leaves. All this will help labor activity begin.

Many pregnant women are afraid to do gymnastics or yoga for pregnant women, because... very worried about the child. How beneficial are classes for a child?

In general, yoga for pregnant women is intended for both mother and child. During classes, the mother communicates with the baby and establishes a connection with the child. If the mother is harmonious and good, then the child feels it, and he is also happy. During deep breathing, the child receives more nutrition. All the movements and asanas that we perform help the child to “stand” correctly in the birth canal and be born more easily. So there are also many advantages for the child!

Will practicing yoga for pregnant women help you recover more easily after childbirth? How soon after giving birth can you start doing yoga again?

Of course, during yoga classes, a pregnant woman’s body will become stronger, she will learn to control her breathing, and learn how to work with the pelvic floor muscles. Especially for recovery after childbirth, there is postnatal yoga, which is precisely aimed at helping a woman adapt to a new quality. If before childbirth the emphasis in practice was on opening, then after childbirth it is necessary to “close”. This is a completely different practice, which can only be done after the last discharge has passed. Let me remind you about the importance of rest for a woman after childbirth: rest should be at least 1 month - this time is intended to be with yourself and your child, get used to your new state (even if this is not the first birth) and simply give yourself time to recover . During this month, you can gently begin to “close” the perineum with the help of breathing and restore sensitivity and tone to the muscles. Running and abdominal crunches are not suitable for recovery, as it is necessary to close the muscles from below and strengthen the abdominal muscles according to the principle “from the inside out”. Therefore, after childbirth, you cannot move quickly, stand with your legs wide apart, do squats, focus on appearance. Full recovery after childbirth occurs approximately 6 months after the end of breastfeeding, since during feeding, hormones are released that “soften” the woman’s body.

Dear women, try to listen and feel yourself and your body, love, accept it and yourself in all its manifestations. Happiness, love and harmony to you!

Discussion

Good article. Yoga is useful in general and for pregnant women in particular!

Comment on the article “Is yoga good for pregnant women?”

Yoga and pregnancy. Hello everybody! A friend highly recommended that I do yoga for pregnant women. But after my two threats, to be honest, it’s somehow awkward to even tie my own shoelaces. Although everything seems to have stabilized a long time ago. I'm wondering how useful this is...

Pregnancy and childbirth: conception, tests, ultrasound, toxicosis, childbirth, caesarean section, birth. Good afternoon. Girls, please recommend classes for pregnant women: fitness, yoga of any kind. They said the placenta in the early stages may not attach correctly during yoga.

Discussion

This is the only time I’ve been actively involved in sports during this pregnancy, and I’m also very afraid of gaining 30+ again. And only sport saved me from toxicosis. But I do strength training and I started before I was pregnant.

Any gym that is convenient for you, no matter the price and level of comfort. I’ve been walking 2-3 times a week throughout my pregnancy (depending on how I feel) - I started walking when my weight went up sharply, well, I’m not an avid athlete). This has never been a pleasure for me). An hour of strength training in a (regular) group and an hour on the track - not running, but fast walking. In 2 months I gained 1 kg.

I don’t recommend anything to anyone, I maintain such a schedule and such classes, I feel comfortable in the gym and it’s especially pleasant, I see the result on the scales).

I know that it’s impossible, I talked with the doctor at the residential complex and with the trainers, when in a group they do an exercise that I can’t do, I do a light version that I can).

How should yoga practice differ at different stages of pregnancy? How to GET RID of: Pain in the lower back and/or sacrum Shortness of breath Heartburn Edema Heaviness in the lower abdomen, pulling sensations in the pelvic area Early toxicosis, gestosis Insomnia Hypertonicity of the uterus.

Jumping in early pregnancy: miscarriage, bleeding and other complications. Because I swam in the pool throughout my pregnancy and jumped into the water until the 7th month. Pregnancy and childbirth. At the same time, at an earlier stage, another nurse once wanted to kick me out.

Discussion

Girls, thank you!

Swim as much as you want)) regarding reducing the load - they recommend reducing it, but this is very individual. It is believed that healthy pregnancy You don’t have to reduce it, but if you’re already worried, then maybe there’s a reason? I didn’t reduce it, then I switched to yoga.

Gymnastics for pregnant women. Lifestyle. Pregnancy and childbirth. This exercise can also be done in the later stages of pregnancy, in the gym. Proper gymnastics is divided into several complexes depending on the stage of pregnancy. At least 4 complexes.

Discussion

The latest Shape-mama has a strength complex for pregnant women. Helps prevent your butt from sagging. :)
Yoga from Shape-mom is super, I couldn’t be happier with this complex!
There is also a special video - but that's if you have the willpower. :)

About yoga in case of threat... Lifestyle. Pregnancy and childbirth. About yoga when there is a threat.. Girls, I’m lying here and taking progesterone, but I’m worried about the question - I do yoga, the instructor came to my house, but now that I’m pregnant, I’ve never done it.

Discussion

There are special programs for pregnant women. When I went to yoga, a lot of pregnant girls came to the groups and practiced according to a special program. But at the moment of threat, I would not recommend doing it anyway. (although yoga is a cool and useful thing)... still, I think that first the threat must be removed and then according to the condition. After all, this is physical activity.
And warn the instructor that you are pregnant, let him develop a special program

It’s possible, it’s possible, although it probably depends on what the threat is. During my first pregnancy (I just had hypertension and some kind of problem with thyroid hormones), I studied almost the entire pregnancy, and I came to the group with absolutely no preparation. And I practiced almost until the birth. Neither I nor the girls from my group did any harm to themselves. And during the 2nd pregnancy (hypertonicity + placenta previa), I also worked out for about 2 months in the second trimester, there was nothing but benefit:

Very good at relieving tension, irritability,
- from moderate load your muscles “rejoice”, you feel cheerful and energetic
- internal organs(for example, the same intestines) begin to work better after inverted poses, because the child’s blood pressure decreases and they are better supplied with oxygen,
- moderate deflections are the prevention of stretch marks, since the skin itself stretches in advance, without waiting for the child to stretch it
- improves oxygen supply to the child during breathing exercises(although pranayama, if not mastered before pregnancy, is not recommended)
- the pelvic floor muscles are strengthened, which is said to be very useful during childbirth and subsequent recovery
- the skill of forced muscle relaxation appears, i.e. when you can relax at will at will(it was useful for me during examinations in the pelvic chair)

According to my own observations, after a good session with high-quality shavasana, hypertonicity went away on its own without any pills. In the end, if you individual sessions You yourself can ask the instructor to emphasize restorative poses. But just lying down and breathing correctly - this, in my opinion, cannot hurt. But there’s really no point in doing any kind of yoga acrobatics.

In general, I really regret that now I don’t have the opportunity to do yoga, because we broke up with the nanny and I have no one to leave my eldest child with. But you can’t study on your own at home, because as soon as you get comfortable, someone will call, or you’ll see dust under the bed, or you’ll remember that you set the pasta to cook, or the neighbors will start drilling, or the child will wake up. In general, it’s impossible to detach yourself from reality:((

12/06/2005 22:43:06, Sashka’s mother (36)

Knowing that I was pregnant, I did aerobics for 2 months. Then the doctor scolded me very much, because... It almost ended badly for me. You can exercise only after consulting a gynecologist and if you are 200% healthy.

I, not knowing about pregnancy, signed up for aerobics... when I found out, I asked the doctor, he replied, “do whatever you like, as long as discomfort it wasn’t.” that’s what I’m doing (now I’m 15 weeks old)... I’m really trying not to get carried away with abdominal exercises; the boy is rebelling, he doesn’t like it. But in general, I’m glad that I decided to walk... my back doesn’t hurt when I walk regularly. In a month my course will end and I plan to switch to yoga for pregnant women. Also, practice has shown that the pool helps a LOT with back pain.