I am two months pregnant and so excited about it. I just don’t want to gain more weight than is necessary while I’m pregnant. I know it is necessary and healthy, but i would like to try and keep my muscles lean at least:) Anyone know of any good safe workout videos for pregnant women that can achieve this? Or any kind of excercise that is very effective yet safe for the entire pregnancy??
{ 1 comment }
The benefits of prenatal yoga
Prenatal yoga classes are more popular than ever. When paired with a cardiovascular exercise such as walking, yoga can be an ideal way to stay in shape during your pregnancy. This age-old practice keeps you limber, tones your muscles, and improves your balance and circulation, with little, if any, impact on your joints.
Yoga is also beneficial because it helps you learn to breathe deeply and relax, which will come in handy as you face the physical demands of labor, birth, and motherhood. In fact, one of the first things you learn in a yoga class is how to breathe fully. The breathing technique known as ujjayi requires you to take in air slowly through your nose, filling your lungs, and exhale completely until your stomach compresses.
Learning how to do ujjayi breathing primes you for labor and childbirth by training you to stay calm when you need it most. When you’re in pain or afraid, your body produces adrenalin and may decrease the production of oxytocin, a hormone that makes labor progress. A regular yoga practice will help you fight the urge to tighten up when you feel pain, and show you how to relax instead.
The benefits of yoga aren’t limited to your physical well-being. “Taking a prenatal yoga class is a great way to meet other pregnant women — to become part of a community,” says Cynthea Denise, a registered nurse and prenatal yoga instructor in Oakland, California. Being in a positive, supportive environment with others like you can give you a regular emotional boost and keep you motivated to continue exercising.
First-trimester yoga tips
Seek out an instructor who is specifically trained in prenatal yoga, but if that’s not possible, make sure your instructor knows you’re expecting, says Denise. You probably don’t have many restrictions this early in your pregnancy, but remember to follow the 13 rules of safe pregnancy exercise such as drinking lots of water before, during, and after exercising to keep your body hydrated. Breathe deeply and regularly as you stretch. If you’re a pro at yoga, recognize and accept that your regular routine will require modifications as time goes on. “Listen to your body and trust what it tells you,” says Denise. If you’re feeling pain or discomfort, make an adjustment or ask your instructor to recommend an alternative position.
Second-trimester yoga tips
Your joints are beginning to loosen up now, so proceed with caution. Be aware, too, that your slowly expanding girth will affect your sense of balance. Don’t try to hold poses for a long time, and remember to sink into yoga positions slowly and carefully to avoid injury. Take your time and don’t overdo it. Avoid lying flat on your back now, too, to keep blood flowing properly to your uterus.
Third-trimester yoga tips
You’re probably feeling less graceful now that your belly is bigger, so perform standing poses with your heel to the wall or use a chair for support to avoid losing your balance and risking injury to yourself or your baby. Props such as blocks and straps can also help you move through different poses with greater stability. And remember: Don’t hold poses for a long time; it’s important to keep moving.
Best poses for pregnancy
Denise recommends the following poses, or asanas, during pregnancy:
Cobbler’s or Tailor’s pose (baddha konasana): This sitting pose helps open the pelvis. If you are very loose-jointed in your hips, make sure your “sit bones” are well grounded on the mat or blanket (gently pulling the flesh on each side of your bottom out a bit will help you find the right position). Place pillows or rolled-up towels under your knees to avoid hyperextension of your hips.
Sit up straight against a wall with the soles of your feet touching each other.
Gently press your knees down and away from each other, but don’t force them apart.
Stay in this position for as long as you’re comfortable.
Pelvic tilt or Cat-Cow: This position helps relieve back pain, a common problem during pregnancy.
Get on your hands and knees, arms shoulder-width apart and knees hip-width apart, keeping your arms straight, but not locking the elbows.
Tuck your buttocks under and round your back as you breathe in.
Relax your back into a neutral position as you breathe out.
Repeat at your own pace.
Squatting: Denise recommends that her prenatal yoga students squat every day to relax and open the pelvis and strengthen the upper legs. As you start to feel heavier in pregnancy, use props such as yoga blocks or a few stacked books on which to rest your bottom. Focus on relaxing and letting your breath drop deeply into your belly.
Stand facing the back of a chair with your feet slightly wider than hip-width apart, toes pointed outward. Hold the back of the chair for support.
Contract your abdominal muscles, lift your chest, and relax your shoulders. Then lower your tailbone toward the floor as though you were going to sit down on a chair. Find your balance — most of
Comments on this entry are closed.
{ 1 trackback }