Much depends on how a mother feels during pregnancy: carrying the baby, fetal development, the birth process. Therefore, maintaining physical activity at the proper level plays a significant role in the pregnancy process, and gymnastics will help with this. You can select an appropriate prenatal yoga course to learn to better understand your body – this will help during childbirth and in the first months of motherhood. For example, on our website, there are programs specifically designed for pregnant women, and if you wish to continue practicing yoga after childbirth, you will also find excellent programs and video lessons on our website.
Yoga for pregnant women, also known as prenatal yoga, is a term you might hear from doctors and hatha yoga specialists.
The most important thing to focus on during pregnancy is the development of muscles and hip joints. You can also include spiritual practices that aid in relaxation and maintaining the peace of mind of the expectant mother. Additionally, breathing exercises can help during the birthing process. Overall, hatha yoga, when there are no contraindications, is a wonderful activity. If you’re choosing a course of exercises for pregnant women, yoga is your choice.
It is no coincidence that we mentioned contraindications. You should not practice yoga if there is a threat of miscarriage or premature birth. It is also prohibited to practice and, in general, physical exertion should be avoided in cases of polyhydramnios and hypertension. And if you have noted severe toxicosis, yoga will clearly not be your priority, so don’t even try. These are contraindications during pregnancy, and of course, contraindications based on your physiology are also added here: for example, in the case of spinal injuries or muscle strains, practicing may be either completely prohibited or allowed, but with caution and after consulting a doctor.
Our website features a variety of exercises aimed at targeting different muscle groups. If you liked the set for pregnant women, pay attention to the difficulty level of the asanas included in it. Check if there are any asanas that you are advised not to do for the reasons mentioned above. If you find a suitable set, you will receive video lessons from professional instructors. The sets vary in intensity and duration, but we have made an effort to keep them brief and suitable for different levels of physical fitness.
Let’s take a closer look at the three levels of the pregnancy set: simple, medium, and advanced.
The beginner level video lessons include poses and exercises designed for newcomers with minimal preparation. In any case, remember not to lay out the mat and start practicing immediately after watching the video – warming up before practice is very important for joints and muscles. The complex stretches the back muscles, relieves tension in the legs, and teaches you relaxation. If not now, when, right?
The provided complexes can be integrated into the training program for women at various stages of pregnancy. These poses already require certain skills, but don’t forget that you can also use additional yoga equipment – blocks, straps, and soft bolsters, which will help ease the execution of many poses.
Here you will find more time-efficient yet content-rich exercise routines. Note that this prenatal workout course is recommended for women who have a certain level of physical fitness and practiced yoga before pregnancy.
This workout will help invigorate you and set a lively tone for the whole day. Mostly, in these video lessons, you will find intensive asanas aimed at working the muscles.
If you are already familiar with yoga, practiced it before pregnancy, and can maintain balance—these series are for you. The lessons can be considered intermediate or advanced level, occasionally requiring additional yoga equipment.
To relax the muscles that have been tired throughout the day and to unwind both mind and body, spend half an hour practicing this routine. Here you will find breathing exercises and gentle, comfortable asanas suitable for any fitness level.
You only need to dedicate ten minutes a day to strengthen your abdomen and buttocks. Starting these exercises during pregnancy will make postpartum recovery quicker and more effective.
Many have heard about pranayama, but have you practiced it? Breathing is a crucial aspect of yoga practice and in performing many asanas. Additionally, correct and calm breathing helps with relaxation and mental harmony. What’s particularly important for pregnant women is that by learning to breathe properly, you’ll realize that you can use these techniques during labor and delivery.
Short ten-minute yoga routines can help strengthen abdominal muscles and maintain a slim waist without adding extra stress to the fetus.
During pregnancy, it is important to strengthen the perineum and pelvic floor muscles – this will make the pregnancy more comfortable and speed up postpartum recovery. The video tutorial includes poses aimed at normalizing blood flow in the pelvic area and strengthening muscles.
Before childbirth, it is important not only to strengthen the muscles but also to work on the joints. This is particularly true for the joints and bones of the pelvis, which are heavily involved in the birthing process.
Yoga routines beneficial from the 8th month of pregnancy onwards – a time when the belly is already quite heavy, and the lower back is constantly tense. You’ll need a ball – rolling on it will help relax the lower body, and you can watch our video lessons for the correct technique.
The well-known Cat Pose from yoga perfectly compensates for the strain on the belly and back. By slowly arching your back, you will manage to distribute the strain evenly throughout the body and give your back a rest.
This ten-minute routine includes exercises aimed at the back, arms, and shoulders. During pregnancy, it is crucial to maintain correct posture, no matter how much you might want to slouch. In our articles, we discuss how slouching affects internal organs and the fetus during pregnancy, and in our video lessons, we teach how to keep your back beautiful and straight.
Join our video lessons and stay beautiful and healthy!
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