Yoga for pregnant women: benefits and recommendations
Conscious breathing and movement through yoga for pregnant women has countless benefits for both mother and baby. Insomnia, anxiety, stress, back pain, shortness of breath are just some of the discomforts that occur during this period.
That is why, at Anaissa, we want to tell you about all the gifts that yoga for pregnant women can offer so that you can go through this very special stage in a better way and reach the moment of delivery with greater flexibility.
What is yoga for pregnant women?
If you are pregnant and want to start an activity to relax and stay fit, prenatal yoga or yoga for pregnant women is one of the best options. In addition, it helps in preparing for labor and promotes the health of the baby.
You could say that this is a childbirth preparation class from a multifaceted but more dynamic approach.
During a yoga class for pregnant women, stretching, mental concentration and localized breathing are encouraged in those areas that need to relax or relieve pain.
Although it has many benefits that we will tell you about later, it is important to know that it is not recommended in some specific cases, so before doing any physical activity while pregnant you should always consult with the doctor who is following your pregnancy.
What is a yoga class for pregnant women like?
Yoga for pregnant women focuses on getting in touch with the body to give it what it needs from different points:
- Breathing
Breathing is the core of the practice. Slow, deep inhalation and exhalation through the nose helps reduce or control shortness of breath during pregnancy and regulate contractions during labor.
- Gentle Stretches
In a yoga class for pregnant women, special attention is paid to gently moving different areas of the body, neck, arms, legs, hips, covering all areas of movement.
- Postures
Through different yoga positions, the aim is to develop strength, flexibility and balance, using accessories such as blankets, pillows, straps, everything needed to provide the pregnant woman with support and comfort.
- Cooling and relaxation.
At the end of each yoga class for pregnant women, you are encouraged to relax your muscles and restore your heart and breathing rhythm to complete rest. Listen to your own breathing, pay attention to your sensations, thoughts and emotions, repeat a mantra or a word that brings inner calm and presence.
What are the benefits of yoga for pregnant women?
It is known that yoga during pregnancy can have many benefits for women, but also for their babies.
Among these benefits we find that:
- Improves sleep
- Reduces stress and anxiety
- Increases the strength, flexibility and endurance of the muscles needed for childbirth
- Reduces lower back pain, nausea, headaches and shortness of breath
- If done in a group, it allows you to meet other pregnant women with whom you can share topics and support each other.
What styles of yoga are best avoided for pregnant women?
It is best to avoid types of yoga that require more force or hot yoga such as Bikram, which involves doing demanding postures in a room heated to higher temperatures.
There are many different styles of yoga, and some require more effort than others.
Prenatal yoga, hatha yoga and restorative yoga are the best options for pregnant women. If you decide to start any of these yoga practices, it is always necessary to talk to your instructor about your pregnancy.
Yoga tips for pregnant women
To protect your health and the health of your baby during yoga, we at Anaissa have put together some recommendations that will be useful for you to regulate your practice.
- Avoid doing yoga if you are at risk of premature birth or if you have certain medical conditions, such as heart disease or back problems. Or at least check with your doctor before trying it to see if it is okay.
- For most pregnant women, at least 30 minutes of moderate physical activity at least five days a week is recommended. However, we recommend starting from less to more.
- If you can't talk normally while doing pregnancy yoga, you're probably pushing yourself too hard. Recognize your pace and only do what your body feels comfortable with.
- Drink plenty of fluids to stay hydrated.
- Wear cool, comfortable clothing that allows your body to breathe and stretch comfortably. At Anaissa we offer the Cloé 3D seamless maternity panty, made from a lightweight fabric that covers the belly and buttocks, ensuring better breathability, freshness and comfort. It also has reinforcement in the lumbar area.
- Avoid prone positions, deep bends, twisting postures that put pressure on the abdomen.
- As your pregnancy progresses, use props to adjust your postures based on changes in your center of gravity.
- Always let your instructor know when a posture makes you uncomfortable.
- If you experience any pain or notice any warning signs during yoga, stop the activity and contact your doctor.
- Make sure the instructor you choose is trained in offering pregnancy yoga and start with a trial class to see if you connect or not.
What clothes are best for pregnant yoga?
Comfort, support, allowing the body to breathe and avoiding chafing of the seams are essential for a pleasant yoga practice for pregnant women.
Anaissa's MamiMum Maternity Leggings are ideal for accompanying you in these classes. There are leggings for the pre-birth phase and leggings for the post-birth phase .
They have a soft fit at the waist and above the belly for greater comfort and the point of the abdomen is thin so that it does not press on the belly.
They exert gradual compression on the muscles that suffer the most during physical activity to improve blood circulation, which is essential during pregnancy.
On our website you can find bras, t-shirts, tops, shorts and many more items to be comfortable in your pregnancy yoga class. Visit the Anaissa store and find everything you need.
