Yoga and Pregnancy

Every woman wants to have a healthy baby. Yogic practices, when done with care, can make a woman's body stronger and more flexible. Yoga poses tone your muscles, improving the overall balance and circulation, while making your joints more limber.

Yoga poses help you breathe and relax, which can help you adjust to the physical demands of labor, birth, and motherhood.Learning how to do ujayi breathing primes you for labor and childbirth by training you to stay calm when you need it most. If you are afraid during labor, the body produces adrenalin and shuts down the production of oxytocin, a hormone that makes labor progress. Yoga practice will help you fight the urge to tighten up when you feel the pain, and show you how to breathe instead.

The practice of meditation is extremely beneficial for you and your baby. It has been proven to slow down your heart rate, relax and focus your mind - all great for the baby.

As a general rule, avoid backbending poses, as well as extreme forward bending. Place your legs apart for seated paschimottanasana (forward bend.)

If you never practiced inverted poses before, now is not the time to start. However, if you have a practice of inversions, you may carefully continue for the first two trimesters. Don't hold the poses for too long.

You may want to skip any movements that require you to lie flat on your back for longer than a few minutes, especially after 20 weeks of pregnancy. Lying on your back can put pressure on your inferior vena cava, the vein that returns blood from the legs to the heart, and can cause dizziness, shortness of breath, and nausea. But many women are comfortable lying in this position well into their pregnancies, so watch your body and your instincts.

First trimester
You don't have many restrictions this early in your pregnancy. If you're a regular yoga practitioner, accept that your routine will require modifications as time goes on. Listen to your body.

Second trimester
Don't try to hold poses for a long time, and remember to sink into yoga positions slowly and carefully to avoid injury, because of your loosening joints. Your expanding belly will effect your sense of balance.

Third trimester
You're probably feeling less graceful now that your belly is bigger, so perform standing poses with your heel to the wall to avoid losing your balance and risking injury to you or your baby. Props such as blocks and straps can also help you move through different poses with greater stability.

Anastasia Dorohova is a certified and registered yoga teacher, and a holistic health counselor. She works with clients, improving their nutrition habbits and well-being. Anastasia teaches group,private and corporate yoga classes in New York. http://www.steadybliss.com

In The News:

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Thousands gather in Antananarivo to mark 5th International yoga Day  ANI NewsAntananarivo (Madagascar), June 23 (ANI): Thousands of Yoga enthusiasts rolled out their mats to participate in yoga sessions in Antananarivo city on Friday to ...
55 mn Americans could be doing asanas by 2020 as Yoga becomes big in US  Business StandardYoga is big business in the US and it's showing no signs of slowing down in this growth market. Data from Statista show that the US yoga industry's revenue is ...
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International Yoga Day 2019: IGNOU launches Certificate Programme in Yoga - 5 things to know  LivemintThe International Yoga Day is celebrated every year on 21 June to raise global awareness about the benefits of the ancient Indian practice. Days ahead of ...
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Nagaland Governor participates in Yoga Day function  Business StandardRead more about Nagaland Governor participates in Yoga Day function on Business Standard. Nagaland Governor P B Acharya Friday performed yoga along ...
World Music Day 2019: With this music, you can practice perfect yoga on Yoga Day  Jagran JoshWorld Music Day 2019: On this Yoga day, you can listen to these songs to pep up your yoga and reduce stress.
Yoga More Beneficial Than Gymming, Says Gautam Gambhir  NDTV NewsGautam Gambhir, the newly-elected Member of Parliament, said that for sportsmen, yoga is more beneficial than gymming. The former batsman performed the ...
International Yoga Day observed in Bhopal schools  Times of IndiaSchools in Bhopal organised yoga sessions for students on the occasion of International Yoga Day on Friday.
Mouni Roy pulls off incredible yoga asana in workout video. Watch  India TodayMouni Roy shared a video on Instagram in which she was seen doing a difficult yoga aasana. Her video has gone viral.
International Yoga Day 2019: Soldiers Perform Yoga in Dunes  News18The eve of 5th International Yoga Day witnessed a “Yoga in Dunes” event conducted under the aegis of Desert Charger Brigade of Battle Axe Division at the ...
Yoga Day 2019: 8 Powerful Quotes By Famous Personalities  News18As we celebrate the International Day of Yoga on June 21, here are powerful quotes from famous personalities that will show us the importance of practicing ...
Rahul Gandhi's yoga tweet ties Congress in a knot  Times of IndiaIndia News: NEW DELHI: A day after Rahul Gandhi's tweet about yoga and army kicked up a controversy, Congress was still trying to figure out what the party's ...
Beer, Goat and Doga: The Bizarre Avatars of Yoga to Try This Yoga Day  News18Yoga may have originated around 5,000 years ago in India, but every day, it reaches new corners of the world and keeps getting new and weird makeovers.
International Yoga Day: Delhi Police issues traffic advisory, Metro services to begin early  India TodayDelhi Police has issued a traffic advisory for International Day of Yoga. The Delhi Police has asked commuters to avoid Rajpath and its connecting roads on ...
International Yoga Day 2019: Asanas for Women to Fix Menstrual Disorders  News18While allopathic medicines can help you alter your hormones, yoga is a natural way that can help you deal with menstrual issues.
Yoga practice flashmob held in Moscow, Russia - Xinhua | English.news.cn  XinhuaParticipants take part in a yoga practice flashmob on the outskirts of Moscow, Russia on June 23, 2019. (Xinhua/Maxim Chernavsky) ...
Yoga teachers see the same mistake every day—because forward fold is so easy to mess up  Well+GoodNobody feels neutral about a forward fold. You either crave the the release it gives your hamstrings and low back, or tense up just thinking about reaching for ...
Yoga Day: There’s no difference between Mamata Banerjee and Imran Khan, claims BJP’s Vijayvargiya  Scroll.inBharatiya Janata Party National General Secretary Kailash Vijayvargiya on Saturday compared West Bengal Chief Minister Mamata Banerjee to Pakistan Prime ...
International Yoga Day: Five asanas working professionals can do at workstation  MoneycontrolHaving a 9-6 job does not mean that a working professional does not have any time for working out. In fact, there are several yoga exercises that can be done ...
IGNOU launches 6-month certificate programme in yoga  LivemintNew Delhi: The Indira Gandhi National Open University (IGNOU) has launched a certificate programme in yoga (CPY) ahead of the upcoming International Yoga ...
Yoga Sex Positions: Hot Poses For A Whole Body Orgasm  Refinery29If you create a Venn diagram with the word “sex” on one side and “yoga” on the other, you'll find a lot of common ground: Deep breathing, pretzel-y positions, ...
International Yoga Day 2019: Here's How Yoga Can Improve Your Sex Life  News18Daily stress, smoking, alcohol and excess sugar intake - all hamper sexual performance in both men and women to a great extent. Yoga calms the mind and ...
CAPFs perform unique doga, hoga in tough terrain on Yoga Day  Business StandardOver 5 lakh troops of the Central Armed Police Forces performed some unique exercise postures--'doga' and 'hoga'-- on the fifth International Day of Yoga ...
School Eduction Secretary advises students to teach yoga to their parents  Business StandardSchool Education Secretary Rina Ray Thursday had some advice for students on the eve of International Day of Yoga teach your parents yoga and ask them to ...
International Yoga Day: 20 memes you'll only find funny if you do yog  indy100Today is International Yoga Day, and to mark it, we've decided to collate 20 of the best yoga-related memes for your enjoyment. Whether you've been practising ...
From dogs to extreme temperatures: How International Day of Yoga is being observed across India  Scroll.in#ITBP personnel perform #Yoga on #InternationalDayofYoga at an altitude of 18000 ft in Northern Ladakh at minus 20 degrees Celsius temperature early in the ...
Sahaja Yoga could help  Economic TimesBy R Venkatesan The reason why many turn to substance abuse is that they are unable to deal with life's problems. Or their expectations are unrealistic.
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