Pregnancy is a period of calmness, change, growth, and anticipation. Sports during pregnancy are essential for keeping the future mother in a good mood, strengthening her back and joints, and making her full body get ready for giving birth.
However, before starting sports, you should consult with your doctors and consider exercises and kinds of sports you’re able to do without any risk for you and your baby. It depends on the entire health of a particular woman and if she was active before pregnancy and was doing sports or not.
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Prenatal Yoga:
During pregnancy, your body embarks on a significant journey with a number of changes, mostly such calm and slow complexes of exercises as yoga can provide you with a gentle way to stay active and overcome discomfort.
Yoga helps to manage your breathing and make it slower to focus on your maternity and future meeting with a baby. Adding it into your pregnancy period also means physical advantages, for example, increased flexibility, power in muscles, needed mostly for childbirth, and even improvement of sleep.
Below you can find 3 most popular yoga asanas for their positive impact on a woman’s body and mind. Nevertheless, remember to consult with your doctors before practicing, and it’s better to exercise under the control of your coach even if you’re an advanced athlete.
1. Cat-Cow Stretch:
This gentle set of two poses helps to warm up your back and spine and make them more flexible.
How to Do It:
- Stray with a light joint workout to warm up the whole body.
- Lay down on your hands and knees in a tabletop pose. Ensure that your wrists are straight under your shoulders and your knees are right under your hips.
- Cow pose: arch your back, title your tailbone, and chin up.
- Cat pose: round your back, bring your chin to your chest, and draw your belly in.
2. Seated Side Stretch:
This asana stretches the spine and torso to relieve pain or tightness in the upper body.
How to Do It:
- Sit down with your legs crossed.
- Put your left hand on the floor beside you, then inhale and put your right arm over your head.
- Keep breathing slowly, feel the stretch, and gently change the side.
3. Pigeon Pose (with support):
This light exercise from the stretching set for the leg-split will be helpful to reduce stress and relax the whole body. For pregnant women, it’s better to do it with supports like a special pillow or fitness equipment.
How to Do It:
- Lay on your gymnastic mat, across the center.
- Put one knee forward over the pillow or bolster.
- In order to support your forearms, put them on fitness blocks.
- Feel the stretch in the leg beside you, lay for some time, and change legs.
Conclusion:
Prenatal yoga is mostly about connecting with your baby and preparing your mind for giving birth, rather than about physical activity. By adding yoga to your life, you’ll keep your health in a good state, your muscles strong and your body more flexible.
Physical activity is very helpful during pregnancy, but remember to do it slowly and consult with doctors and healthcare providers.
