It is believed that yoga is exercise for slim,flexible and hardy. And certainly yoga does not tally with pregnant women. But she expectant mothers even more useful than the usual time!
Tatiana Morozova, a fitness instructor: »Yoga is more than just exercise. It has a positive effect on the cardiovascular system, regulates the function of internal organs, strengthens the immune system and making work the entire body, a positive effect on the appearance and outlook. Yoga is extremely useful for women because Some asanas eliminate blood stasis, improve the adrenal glands during hormonal changes, equalize cycle and make it easier to transfer the PMS and menopause. »
If pregnancy runs without complications, whilemothers do not have any contraindications to chronic exercise, do not neglect the mobile lifestyle. Expectant mothers are not disabled and are not defective cripple who can not lead an active lifestyle. Conversely, women who are waiting for the baby are inactive and sedentary lifestyle, much less feel and significantly gain weight. Moderate physical activity during pregnancy reduces pain in the spine, improves circulation, aligns the hormonal balance, preparing for childbirth and the postpartum period, to get in shape will be much easier.
FEATURES OF YOGA IN B? EMEA BY? Nomenclature
? As a matter of fact, yoga for pregnant women has a number ofBoundaries and features. Some asanas are strictly forbidden, and some, such as, for example, a headstand, are physically impossible in the last months. The very approach to exercises changes - the focus is not on intensity and impact, but on harmony and relaxation, more practiced hatha yoga ie. Passive yoga. You can start studying right away, as you learned about pregnancy. Yoga does not tolerate pursuits through strength and discomfort during the execution of the asanas. Therefore, always listen to the body, it tells you when to stop. Do it one hour before meals and two or three hours after eating.
In the first three months, you can perform all the asanasyoga. But in the second trimester many already uncomfortable to lie on his back. Therefore horizontal asanas is performed with an emphasis to the back of the half-sitting position and reclining. This applies to passive deflections ago (Viparita Dandasana). But the performance of backbends on a flat surface (Shalabhasana and similar) are contraindicated for pregnant women. Execution of standing Asanov also may require support, so to perform, you can rest against the wall with one hand. These asanas strengthen the body, did not allow overweight and reduce the likelihood of edema. Moderate twisting body (Bharadvadzhasana) are excellent for improving blood circulation and blood supply to the fetus, strengthens the spine and back muscles, improving posture. But strong twisting like Marichiasana and the like, to do anymore. All tilts forward and the side need to perform a soft flowing movements. The spine thus should be flexible, and in the abdominal area should not feel discomfort.
Throughout pregnancy can be performedBaddha Konasanu and Upavishtha Konasanu maybe these asanas beneficial to the pelvis and lower back muscles, and later make it easier to fight themselves genera. Any asanas breathing (Pranayama) without holding your breath and can be recommended throughout pregnancy. Some pranayama (Viloma and Uddzhai) are performed in a simplified form - from half-sitting or reclining position.
Even practicing yoga in everyday life is asupervision of the master who selects the program based on your characteristics of the organism and health. And in such a sensitive period, as the expectation of a baby, it is not necessary to engage in independent action. There is no universal yoga exercises for pregnant women and all existing publications are only approximate guidelines. It is worth remembering that in each pregnancy has its own characteristics, which are inexperienced yogi and the expectant mother can not be considered in principle. If you can not write to a special group of yoga for pregnant women, can be prevented by the master of your position, and it will adjust the performance of poses for you.
