Yoga for pregnant women (1st trimester). Yoga at home

To future mothers to be the best prepared for the long-awaited moment - birth, today offers a huge selection of different courses. But still many prefer integral yoga. And, although recently they believe that the use of this kind of practice is a tribute to fashion, it is still a delusion. The technique is ancient, effective and proven by millennia. Also yoga for pregnant women, reviews Which is always only positive, helps to prepare for the birth of a child both physically and psychologically. Practitioners manage to avoid gaps in the perineum at the time the baby is born. In the following, they do not have postpartum depression. Yoginam in an interesting position shows any inverted asanas (poses). This helps the fetus to settle in the womb in the best possible way.

Yoga for pregnant women: 1 trimester most suitable for the practitioner

Training for awaiting the birth of a baby is undeniably useful. Thanks to them, breathing, digestion, elimination of toxins, blood circulation are established. In general, yoga for pregnant women (1 trimester) makes it possible to avoid Varicose veins, constipation, morning sickness, headache and other unpleasant manifestations in this delicate period for women. But, of course, there are a number of caveats that must be observed in the period of gestation.

What is allowed in the 1st trimester?

In the first trimester it is recommended to use such techniques of pranayama as surya bhedana, candra bhedana and ujayi. For meditation practices, it is best to use the singing of the universal sound of Om, adjaypjap-meditation or relaxing Shavasana. Yoga-nidra is the best soothing method at the time of fruit ripening.

A yoga is very effective for the inner spiritual harmonization of a woman. Exercises for pregnant women should be performed on their sides, this will relieve the constriction of the lower genital vein. During the practice it is desirable to use props (bolsters, belts), as well as support in the form of a chair, which will allow you to gently enter the desired posture, maintain balance. It is best to practice daily, even a little, rather than for a long time, but only once a week. Tilting forward is done neatly, without squeezing the belly, you should stretch more.

While doing yoga at home, you can perform a cycle of such obligatory asanas, like Jan Shirshasan, Shavasan, Suppt Baddha Kanasan and Buddha Konasan with the bolester. The last exercise - the pose of the Bound angle - is performed as follows:

First it is necessary to accept the posture of Staff (Dandasanu). Here, the legs are compressed into the knees, and the soles are joined together. Stop as close as possible to the pelvis. If the hips can not be lowered to the floor, you can sit on a blanket or a special pillow. The height of the support should not be too high, it is desirable that the knees be at the level of the pelvis. The heels are divorced, the feet relax and unfold by the soles to the top. You can lean your hands on the floor to maximally open the chest and pull out the body. In this position, you must stay a couple of minutes.

Do not avoid inverted positions, even the headstand (Shirshasana), which has a very positive effect on the pregnant woman, especially if there were earlier miscarriages. Of course, when one does not have the proper experience of properly performing this kind of practice, it is recommended to take yoga lessons from an experienced instructor.

To properly implement Shirshasanu, the following rules are recommended:

- keep the spine straight;

- apply a minimum of muscle effort;

- enter into a state of relaxation of the body and full consciousness;

- freely breathe a full breast.

After the stand on the head should not remain unaccustomed and unpleasant sensations. First time it should be done exclusively with the insured person. At the initial stage, the asana can be mastered in the corner of the room or just near the wall. This will save you from falling. But it is better not to lean against the support, otherwise it will be difficult to stand on your head without holders. In the beginning, the head of the head is lowered to the floor, the inverted position is mastered, then one leg goes up, and the second follows smoothly. In Shirshasan, the angle between hands should not be more than 90 °.

What is not recommended in the 1st trimester?

It is desirable that yoga for pregnant women (1st trimester) exclude such compressive stomachs as Navasana, Ardha, Dhanurasan, Bharadvajasan, Bhekasan, Shalabhasan and Urdhva Mukha Shvanasan. If there were miscarriages, it is better to completely eliminate posture while standing. Avoid jumping, as they create stress on the vessels and muscles. Do not stay in positions that require tension for long.

How useful yoga for pregnant women?

Many doctors noted that practitioners of the teaching generally have good physical health and optimism is coming from them. The bodies of expectant mothers are plastic and properly prepared for childbirth, during which they can take the necessary comfortable pose.

Regularly doing yoga at home, you can eliminate the various types of pain associated with pregnancy, as well as reduce the pain that is still present immediately after childbirth. Thanks to the use of this technique, the woman develops inner comfort, there is harmony, an equilibrium point. It is convenient for her to be in any unusual environment, physical or psychological condition. The spirit and body are strengthened.

Spiritual and philosophical doctrine for the benefit of pregnant women

In India, yoga for pregnant women, reviews about which are very good, very popular. Here future mothers attend special classes from the first days after they learned about their interesting situation. The load during their practices is less than that of long-standing women of the beautiful half of humanity.

Yet for many Indian women, home yoga is a common thing. Every day they carry out a set of exercises, which they learned in their family. Knowledge of the teachings was passed on to them from mothers, grandmothers, great-grandmothers, and therefore they do not have any internal contradictions on whether they are doing yoga or not. The local population has a clear understanding of the appropriateness of this practice in life. Here for women, such a physical and moral approach to preparing for childbirth is a centuries-old tradition.

When is it worth starting to study pregnant?

Masters of learning say that you can begin to master special asanas in any period, preferably, of course, at an earlier stage. Then yoga for pregnant women will be more effective. 1 trimester, thanks to the practitioners, will be easier. There are cases when future mothers come to the group for a couple of weeks before the baby's arrival and even have time to acquire some skills and achieve certain results. The main thing here is to take into account factors such as the level of physical fitness and the duration of pregnancy. If a woman has previously practiced yoga, then she can be boldly engaged in a special group with a more intensive and diverse set of exercises. An instructor working with such a contingent must have a certificate stating his special training and skills in this area.

Do yoga with a mentor or yourself?

Everyone has his own way to yoga. Someone in search of something new goes to a yoga studio, while others master hard asanas at home under a book. Here, even inept attempts to perform exercises can be considered a personal practice. But it is important to understand that it is more difficult for a newcomer to properly build a training complex in such a way that it best suits the needs of the body.

A considerable load on the joints and muscles is provided by yoga. Exercise for pregnant women should be done carefully and carefully. Only with the correct position of the spine and proper breathing practice is beneficial, otherwise it can even do much harm. That is why this mystical teaching is better to master initially under the clear guidance of a skilled instructor. It will help overcome difficulties and cope with internal psychological blocks. Also the master will give for development already a tested and built in the correct sequence of a complex of effective asanas. Such "living" lessons are more effective than mastering the practices on video or book.

Today, everyone who wishes can easily register for courses. Yoga for pregnant women is taught in many rooms. In the classroom, women with different fetal gestation periods have the opportunity to learn different variations of asanas, to be charged with positive energy. A good instructor will inspire his students in an interesting position to get proper results in mastering this fascinating and useful spiritual and philosophical teaching. If necessary, you can even register with a master for individual consultations.

Benefits of doing yoga at home

Yoga for pregnant women (1 trimester) at home is quite fast and comfortable. In this case, the expectant mother automatically ceases to depend on the schedule of the club or the instructor. The yogi can practice asanas as much as she likes, and at any time of the day. You can perform exercises for music, but you can in complete silence. If something does not work out, always without haste, it's easy to repeat a complex fragment even several times. In a solitary state, a deeper immersion in breathing techniques and asanas occurs, their effect is better felt. But for this kind of personal practice you need to mature. Some people come to her literally after several joint sessions with the group, where they catch all the subtleties of the exercises, while others feel their willingness only after a couple of years. In any case, you always need to focus on the sensations of your own body, which, except for the person himself, is better known by no one, not an experienced specialist.