Yoga is an ancient practice known for its physical and mental benefits, and its benefits extend to the transformative journey of pregnancy. For expectant mothers, practicing prenatal yoga can be an invaluable source of support and well-being. Gentle stretches, breathing techniques, and relaxation exercises appropriate for pregnancy not only promote physical health, but also improve emotional balance and connection with the growing baby. This holistic approach offers a unique path to maintaining fitness, reducing stress, relieving discomfort, and preparing the body and mind for the childbirth experience. In the following discussion, we’ll delve deeper into the many ways yoga serves as a nourishing companion during the remarkable journey of pregnancy.
Exercises allowed (and what to avoid) during pregnancy
ALLOWED 🙂
Walking
- Around 10 to 30 minutes of walking, 3 to 5 times a week
- Wear comfortable shoes
- Walk on flat surfaces
Perineal Exercises
- Exercises performed to strengthen the muscles of the pelvic floor, involving repetitions of sustained and rapid voluntary contractions of the muscles and used in particular to treat urinary incontinence and improve sexual function.
- This workout strengthens the muscles that support the abdominal organs, including the uterus, vagina and intestines.
How to ?
1 – With the bladder empty, contract the muscles of the perineum.
2 – Hold the contraction for 5 to 10 seconds before relaxing. Avoid using surrounding muscles such as the buttocks, legs or abs.
Yoga
1 – Yoga may be the best way to change your pregnant body, strengthen and stretch it.
2 – Meditation and controlled breathing help during childbirth.
3 – Practicing yoga asanas regularly can help in optimal positioning and delivery of the baby
Swimming
1 – Low impact exercise while strongly strengthening and stretching the body. Helps maintain a toned body.
2 – If you are new to swimming, you can start with 30 minutes each week.
Aqua-Yoga & Aquagym
1 – Low Impact Exercise: The low impact nature reduces stress on the joints making it safe and comfortable during pregnancy.
2 – Improved Circulation: The hydrostatic pressure of water can help relieve swelling and improve blood circulation.
3 -Weight support: Buoyancy in water takes the weight off the growing belly, reducing the risk of strain or injury.
4 -Strengthened Muscles: Strengthen core and pelvic floor muscles, which can be beneficial for labor and postpartum recovery.
5 -Stress Relief: The calming properties of water provide relaxation and reduce stress and discomfort.
6 – Sociability: Participating in classes allows pregnant women to connect with others and share their experiences, creating a community of support during pregnancy.
Pilates
1 – Improves core strength and balance.
2 – Relieves lower back pain linked to weight gain during pregnancy.
3 – if you are new to Pilates, start with 5 to 10 minutes per day and gradually increase to 30 minutes. Can be done 2-3 times a week (or more).
AVOID !!!
During pregnancy, it is essential to avoid exercises that could pose risks to you and your baby. Here are some exercises to avoid:
1 – High-impact activities: Avoid exercises that involve jumping, sudden jerks or harsh blows to the joints, as these can strain ligaments and increase the risk of falling. Avoid overheating exercises (Cardio)
2 – Supine Exercises: After the first trimester, avoid exercises that require you to lie on your back for a prolonged period of time, as this can compress major blood vessels and reduce blood flow to the uterus.
3 – Deep abdominal exercises: Avoid intense abdominal workouts that involve crunches, planks or crunches, as they can increase abdominal pressure and potentially lead to diastasis recti, a separation of the abdominal muscles.
4 – Carrying heavy loads: Avoid lifting heavy weights, as this can strain your back and abdominal muscles. Instead, opt for lighter weights or appropriately shaped resistance bands.
5 – Exercises at risk of falling: Stay away from activities such as skiing, horse riding or contact sports that increase the risk of injury or fall.
6 – Hot yoga, sauna and hot tubs: Avoid hot yoga or spending prolonged time in hot tubs or saunas, as overheating can be harmful to the developing fetus. Stay well hydrated and maintain a safe body temperature during exercise.
Always consult your doctor before starting or continuing any exercise program during pregnancy to ensure it is safe and appropriate for your individual situation. They can provide personalized recommendations and guidelines based on your health and the progress of your pregnancy.
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