If you are pregnant and you are trying to relax and stay fit, you may want to consider prenatal yoga.
Prenatal yoga helps you prepare for labor and promote your baby’s health. Set aside your worries and start investing in your child’s life. Start listening your body and do whatever makes you feel comfortable, pay attention to what your body says. Try to find the right practices for you. You can take an advice from your Yoga instructor or you can develop your own yoga practice at home. Don’t push yourself to hard and make a pause or stop whenever you feel tired. Let the lighten enters your body and feel free to breathe. Breathe correctly and deeply. There is no evidence that yoga will harm your pregnancy during the first month, but yoga teachers will recommend that you should start doing yoga after about 14 weeks ( in the second trimester ). You should not try some posture if you are not used to it. It is highly recommended to consult your gynecologist before you start with any new exercises.
One of the many reasons why yoga is recommended during the pregnancy is because it calms the nervous system. Through the deep breathing, the nervous system goes into parasympathetic mood, which is responsible for relaxation. Your digestions operate properly, you sleep better, and your whole body is at its optimal. So, pregnancy is a perfect time to start yoga practices but make sure every step you make is gentle and slow.
Vakrasna or Twisted pose is recommended for smoother and easier delivery, and also faster recovery after childbirth. Start by sitting down in erect position with feet stretched in front ( parallel ). Inhale and raise your arms at shoulder level, palms facing down. Exhaling twist your body from waist towards your right moving head and hands simultaneously to the same side. Swing arms back as much as possible. Do not bend your knees. Inhale and come back to original position maintaining your hands at shoulder level and parallel to each other. Than repeat on the other side.
The angle pose or Konasana is very good for waist flexibility and also for keeping the waist fat under control. Stand effect with feet 24 inches apart. You can do this asana with support of wall. Raise your right hand up keeping elbow straight. Give a nice upward stretch and while you inhale, bend sideward towards your left. Exhale and come back and put your hand down. Than repeat on the other side.
You must always avoid forward bending asanas (strong back bends such as the boat pose ), inverted pose and exercises that might put pressure on the abdomen. Strictly avoid asanas that require lying down on the weight of your stomach. If you feel pain or nausea doing this exercises, stop immediately and consult doctor.