Yoga and Exercise during Pregnancy

Pregnancy is one of the most beautiful things, and many women look forward to going through the process with both joy and fear. Fear about your baby’s health, a smooth delivery, mood swings, fatigue, morning sickness, constant cravings for strange foods, increasing weight, and the overall emotions of pregnancy can be overwhelming.

Although it is a beautiful experience, pregnancy is also a mix of several risk factors. Your body will go through a lot of changes, and these changes will have an impact on your body. You may be at risk of high blood pressure, diabetes, heart disease, asthma, and other problems. Doing some yoga poses and breathing exercises will help to avoid these problems and promote a smooth delivery. Consult your doctor before doing any of these exercises.

Yoga Helps a Lot
Yoga helps to lower blood pressure and also can help to control your weight. Breathing exercises are very easy to do. Some of the poses, or asanas, that pregnant ladies can do are Mountain yoga pose (beneficial for strength and relaxation), Triangle Yoga Pose (stretches your spine, tones up your spinal nerves, helps in your digestive system), Warrior yoga pose (which includes warrior I and warrior II), Standing side stretch (good for your stomach, arms, and legs), Standing spread leg forward bend and Forward bend yoga exercise, Hero yoga pose, Cat pose, Fish pose, Headstand, Tree yoga pose, and many more, including Corpse pose.

Exercise — The Key to Better Health
Everyone knows that exercise is good for your health. Exercising during pregnancy can have additional benefits. Generally, exercise should be light, especially during the first few weeks of pregnancy while your body adjusts to the changes. Heavy exercise can divert blood flow from crucial areas, and most women who exercise regularly should tone down their workouts during pregnancy.

The most popular, and simple, exercises for pregnant women are walking and swimming. Weight lifting can also be healthy for the mother as long as it is not too strenuous. Generally, exercising three to four times a week is advisable unless a medical condition prevents it.

How Yoga and Exercise Help

  • Yoga and exercise can reduce the length of labor and reduce recovery times. The right exercise routines will increase the stamina needed for delivery.
  • Yoga and exercise lower stress and improve emotional health, making it easier for the new mother to get through the trials of pregnancy.
  • Exercise can help with weight management after the child is born. A common concern with most mothers is losing weight after pregnancy. Exercising during pregnancy can make postpartum weight loss easier.
  • Yoga and exercise is good for your unborn baby. By keeping your body healthy, you are also helping to keep your baby healthy.
  • Exercise reduces pregnancy side effects like headaches, fatigue, and constipation.
  • It also decreases the risk of premature birth. Studies indicate that exercise can decrease the risk of premature birth by about 50%.

Along with regular exercise and yoga drink plenty of fluids before exercising, eat a nutritious diet, and avoid over exertion. Pay attention to your body. If you are feeling sick or nauseous, you should stop your exercise and rest for a while.

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