Prenatal Yoga

Prenatal Yoga

Prenatal Yoga

There seems to be a baby boom lately, which is why I would like to talk about prenatal yoga, or how yoga can help you during this very important period. And during pregnancy (from conception to the birth of the baby) you can also practice yoga, in fact many centers have already specific classes for pregnant women; Even if your center does not have special classes sure that your teacher will indicate the variations that you must perform in each of the exercises as well as the asanas that you should not perform. In any case, always do it together with a specialist and consult with your gynecologist before any exercise and any inconvenience.

Benefits of Prenatal Yoga

Practicing yoga postures and breaths during pregnancy brings various benefits, both physical and mental. The ideal is to practice yoga, at least twice a week to be able to perceive them.

The asanas will help you prevent and improve the typical discomfort of pregnancy, such as back and leg pain, by strengthening the muscles that support the baby’s weight; Swelling of feet, ankles and legs, by stimulating blood circulation and venous return of the legs; Loss of balance, when familiarizing yourself with your new center of gravity; etc.

Also, as I said in the first post, yoga improves your breathing, this increase in oxygenation will not only benefit you, and it will also benefit your baby. On the other hand, the breathing exercises will help you to relax and calm the mind (so prone to fears and insecurities during this period)

And of course, it will serve to keep us in shape during pregnancy and not to overweight more than necessary.

During pregnancy

The prenatal yoga adapts to changes in your body as the pregnancy progress will make changes in asanas for you to report all benefits.

During the first trimester, yoga exercises should focus on breathing and relaxation, techniques that will help you perform the asanas in the other trimesters of pregnancy. In addition, the postures should be soft and relaxed to avoid the typical dizziness of the first months.


In the second trimester, standing postures are recommended as they will help strengthen the legs and promote circulation. In some cases, the standing postures are stuck to the wall and leaning on a chair to avoid a possible loss of balance. And is that as you progress the gestation avoids postures in which you can lose balance.

During the third trimester, your practice will focus on childbirth preparation, both physically and mentally.

In addition, your monitors will emphasize at all times that you do not force too much since pregnant women produce more relaxin, a hormone that increases flexibility, so it is important that you know your limits to be able to brake in time.

After delivery

Practicing yoga during pregnancy not only means well-being in those nine months but during and after childbirth. By maintaining a yoga routine you will have a faster recovery after the birth and after about six weeks after the birth of the baby, unless your doctor says otherwise,

you can go back to class. During this period the exercises will focus on strengthening the abdominal muscles and the pelvic floor.

As always, listen to your body, it will guide you and tell you how far you can go. And of course, remember that yoga is beneficial as long as it is performed under the supervision of a specialist and with the consent of the medical specialist.

Good start to the week!

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