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Yoga is one of the most beneficial physical activities for the health of pregnant women and their babies.
Staying active during the months of pregnancy is essential to avoid back pain and other discomforts derived from pregnancy, but exercise must be adapted to this stage of life .
What are the benefits of Yoga classes for Pregnant Women?
In the yoga sessions for pregnant women, the body is not forced at all and each woman performs the asanas or postures according to her state of pregnancy and her abilities. In this way it is possible to prevent and relieve discomfort such as the usual backaches and headaches or nausea, in addition to improving physical and psychological well-being .
The asanas or yoga postures, along with meditation and breath control, help us become aware of the natural rhythms of our body and the transformations that are taking place in it throughout these nine months .
Gentle movements, rhythmic breathing and relaxation free our minds, which is especially useful to prepare for the moment of childbirth , learning to feel contractions as a natural process and without anguish . In addition, this exercise helps to give more space to the pelvis , which facilitates the expulsion.
At what stage of pregnancy should I start practicing Yoga?
The ideal time to practice yoga is from the 12th week of pregnancy, that is, from the first trimester .
Little by little, the postures are adapted to each stage of pregnancy, seeking the greatest benefits at all times. As the baby grows and the belly increases in size, the postures should be softer to prevent them from compressing the abdomen and to avoid getting tired during the sessions .
What are the best yoga postures for pregnant women?
During pregnancy, a good number of asanas or beneficial postures can be practiced , always appropriate to the trimester of pregnancy in which we find ourselves.
Some of the asanas that are usually practiced in yoga classes for pregnant women are:
- Baddhakonasana or shoemaker posture: Helps relax the pelvic area where the baby is housed.
- Cat posture: It serves to release the tension in the back and to stretch the spine.
- Upavistha Konasana: Its purpose is to gently stretch the vertebrae and increase the flexibility of the groin and abductors.
It is advisable that yoga classes for pregnant women be reduced and with personalized attention to each mother, since each woman has specific needs during her pregnancy (relax the lower back, relieve pregnancy discomfort, connect with the baby, relax nerves, and achieve physical and mental well-being…). And all this is achieved by working individually with each pregnant woman.