Intensive Yoga for Pregnant Women: Increasing Body Endurance

Many moms are interested in yoga in the context of staying fit, but you get much more! Firstly, yoga is the most gentle and safe way to prepare the body for stress such as childbirth. Moreover, you will significantly reduce the number of unpleasant sensations in the later stages. For example:

– relieve lower back pain;

– open up the chest area to ease breathing;

– relieve constipation and prevent varicose veins.

For mothers who have given birth, intense yoga for weight loss can also help. However, remember that in addition to exercise, it is necessary to adjust your diet for weight loss.

For pregnant women and new mothers, psychological well-being is also of utmost importance. Daily breathing exercises and meditations can help address anxiety issues.

Yoga for flexibility and enhancing body contours

These poses can be performed during pregnancy and a few weeks after giving birth:

– Utkatasana – aligns the pelvis correctly, provides even load on the legs, and opens the shoulders.

– Utthita Parsvakonasana – offers gentle stretching of the back of the legs, stretches the side of the body.

– Prasarita Padottanasana – relieves the back, shoulders, and neck, facilitates gentle stretching of the inner leg.

– Virabhadrasana – trains balance, strengthens the back muscles and the hamstring group.

In a seated position for flexibility, prenatal preparation, and recovery, these poses can be helpful:

– Janu Sirsasana – relieves excess pressure on the lower back and spine.

– Vajrasana – effectively stretches the thigh muscles and increases calf flexibility, gently presses on the feet, and relaxes them.

– Paschimottanasana – stretches and relaxes the back during recovery. For pregnant women, a gentle forward bend in the Upavistha Konasana pose is suitable.

Lying down is a good time to practice bridge and half-bridge variations, which work on the glutes, abdomen, back of the arms, and legs. Pregnant women are recommended to include partial versions of inverted poses, like Sarvangasana, for example, by straightening the legs against the wall without lifting the lower back.

Marjaryasana or the ‘Cat’ exercise is good to combine with backbends and gentle rocking movements. This simple and safe exercise is effective for a workout when time is short or if you’re not up for more intense exercises.

Relax and stretch your hip muscles, open the pelvis with Baddha Konasana. To add dynamism, you can move your knees like a “butterfly.” This simple exercise increases blood circulation.

How Pregnant Women Can Prepare for a Dynamic Workout

A light warm-up and breathing exercises wouldn’t hurt. We don’t focus solely on one muscle group. We try to compensate for muscles – for example, after a static load on the back, we choose a pose that gently stretches and relaxes it.

To make it easier for you, in the “MomsLab” programs we provide a ready-made sequence of intense workouts, where the correct sequence with compensation is taken into account.

If you feel the need to rest, you can always retreat to “Child’s Pose.” Each cycle of practice is ideally completed with a relaxing Shavasana.

To feel the benefits of yoga, you don’t need to try to keep up with the trainer. Breathe at your own pace, and prioritize proper technique over speed in performing asanas.

Remember that all sensations should be pleasant. Where pain and discomfort begin, there is a risk of causing harm to yourself.

Who is intense yoga suitable for

Interested in yoga for a toned body? At the ‘MomsLab’ online programs, we offer both short workouts and full-length cycles. The former are for moms who are just starting to acquaint themselves with practice. Long intensive complexes are an excellent continuation with adapted loads for advanced practitioners.

Moreover, you can alternate the duration of workouts. For instance, on weekdays, perform workouts for up to 10 minutes in the morning and evening on selected body parts. Then, on Saturday and Sunday, dedicate up to an hour to a detailed practice.

All video workouts are completely safe. Separate workouts are scheduled for moms in any condition with a gradual level of progression. This way, you can be sure that you are training without risk.

Important! Nevertheless, consult with a doctor before undergoing any workout cycle.