Yoga in pregnancy: why it's good for you and 5 top exercises
Yoga in pregnancy is one of the best ways to stay fit and healthy during pregnancy. Not only is it a fairly soft practice, but it keeps the body toned, helping it fight the negative sides of pregnancy, such as back pain or swelling.
Exercising during pregnancy is very important, but knowing what type of exercise and how much you can do is even more important.
So here is our top 5 exercises to do during pregnancy comfortably at home.
Yoga in pregnancy: why it's good for you
Why do yoga and pregnancy get along so well? Well, sometimes it may not seem like it, but yoga exercises are much more than sliding and holding positions on a mat.
The benefits for expectant mothers are many: it not only physically and mentally prepares the body for childbirth, but at the same time helps to soothe aches and pains, stress and insomnia.
Doing yoga during gestation helps strengthen muscles and keep possible pain at bay: as your baby gets bigger and heavier, your center of gravity shifts. Yoga brings energy and helps greatly with sleep, not to mention all the tricks and exercises that will come in handy during labor, such as staying focused on breathing and movement.
Plus, these exercises can help you create a connection with your baby.
See also
How Often Do Yoga Exercises During Pregnancy?
Your body during pregnancy is no longer able to do the amount of exercise it did before.
As for Yoga, it is possible to practice as much as you like as long as you listen to your body; if something seems wrong, give up a position or stop exercising.
The important thing, as always, is moderation; in fact, there are no negative sides to exercises and yoga, just don't overdo it, choosing the positions and movements that best suit your stage of pregnancy.
The exercises that we recommend are suitable for all moments of your gestation, but obviously it is always better to consult your doctor or your Yoga teacher for further reassurance and advice.
The only thing to keep in mind while practicing Yoga during pregnancy is not to overdo it and not to push the body too far: do not overload it.
Top yoga exercise number 1 in pregnancy: the Cat position
The Cat Pose while pregnant is great for the back, but before doing it make sure you are fully aware of your body.
Get on all fours with your knees and hands on the mat. Make sure you have your wrists under your shoulders and your knees under your hips. Open your fingers wide and press the ground with your knuckles.
Breathe in with your nose and arch your back down. Then raise your head and look up like this. Then blow the air out again through the nose and do the opposite movement, arching the column upwards and lowering the head and looking towards the chest trying to bring the chin towards. there the column, just like a cat while it stretches.
Repeat 10 times.
Yoga in pregnancy, exercise number 2: the rotation of the hips
This exercise helps to free the hips and is important for the lower back, which is essential to get the baby in an optimal position during labor, because this is giving him more space to move.
Who would have thought that wiggling your hips was so important to your baby? This position resembles that of the cat, but the knees can remain wider if you like.
Begin to move your hips imagining that you draw an "8" with your hips. Do the small or large movements, depending on how comfortable you feel, for about 30 to 60 seconds.
Rotation of the wrists and feet: Yoga exercise number 3 in pregnancy
These exercises may seem really simple, but experts assure them that they really work a lot for the body, especially by reducing swelling and increasing circulation.
Sitting or standing on a mat, intertwine your fingers into a fist and move it in a circular fashion, creating huge circles with your wrists. Then raise your arms towards the ceiling as you rotate your wrists, and again as you turn put your arms down again. Repeat 10 times.
Sitting on a cushion or on the floor with your legs in front of you make large circular movements with your feet apart in both directions. Repeat 10 times in each direction.
Yoga exercise number 4 in pregnancy: cross the fingers at the top
This exercise goes a long way during pregnancy, although it may not seem like it at first. It helps create much more space in the body for your baby and is also very beneficial for breathing and lungs.
Sitting cross-legged on a pillow or on the floor with your fingers crossed, turn your palms up and raise your arms as high as possible, keeping your shoulders down.
Hold the position for 5 breaths, exhale and lower your arms down again. Repeat as many times as you like.
L-position: top yoga exercise number 5 in pregnancy
The L-position, which is practiced in front of a wall, helps a lot in elongating the spine, taking away the pressure that your child exerts on your back.
It is also a good position to stretch the back of your legs. Anyone with back pain should do this exercise, especially if you tend to work a lot while sitting at a desk.
Stand in front of a wall and place your hands shoulder-width apart. Move your hands down and move your feet back until your body and legs make an L shape.
Do this exercise whenever you feel the need, at home or at work, and hold it for 30 to 60 seconds, or until you feel comfortable.
Still undecided on what name to give your baby? Here are some suggestions:
