Yoga breathing exercises for pregnant women: Recommendations and cautions

 

Yoga breathing exercises for pregnant women: recommendations and cautions

Pranayama is a breathing exercise in practical yoga practice. "Prana" implies energy, and "yama"

implies its development through the energy channels interior the body. With regular

performance of pranayam during pregnancy there is an improvement in blood circulation,

enrichment of internal organs with oxygen and favorable development of the baby in the womb.

But it should be taken into account that not all pranayamas are suitable for a woman preparing

for childbirth.

Benefits

Positive properties of pranayama during pregnancy: development of concentration and mental clarity; relaxation of the body when immersed in a meditative state; reduction of pain syndromes; oxygenation of the brain; stimulation of the circulatory system; stopping the breath increases the flow of oxygen to all parts of the body; prolonged exhalation helps to get rid of accumulated toxins and impurities; training of the abs and massage of organs in the abdominal cavity.

General recommendations

Complexes of breathing exercises are formed depending on the trimester of pregnancy. But there are general rules that are characteristic of all pranayamas. It is better to engage in breathing exercises three to four hours after eating. You can choose for practice any convenient, clean space with a comfortable ambient temperature. A pregnant woman should listen to the inner sensations. Some exercises are easier to do in the first trimester, others - in the third trimester. In late terms, the posture for breathing practice may change. The main thing is that the body is relaxed, and the back is straightened. In the first trimester, the pose does not matter much, a comfortable position can be found in any asana (Sukhasana, Ardha Padmasana will do). In the last trimester, it is recommended to perform exercises using folded blankets or bolsters. In this way, the woman will be able to gently open her legs, without additional stress on the knees. Breathing exercises should bring a feeling of ease and comfort. In case of dizziness, shortness of breath or pain in the heart area, you should stop the class and consult with the instructor. Perhaps something is done wrong or this complex of asanas and pranayamas is not suitable for this period of time. Overstrain in the body should not be allowed. It is important to take rest breaks and do everything in short cycles. Over time, the duration of pranayamas can be increased.

1 trimester

For the first trimester is characterized by the most careful attitude to the health of the pregnant woman. It is at this time that the process of formation of the child is underway, so many exercises should be carefully selected taking into account the peculiarities of the changes in the body. Affects the breathing exercises and the general mood. The hormonal background becomes unstable, which affects the well-being of a woman. In breathing practices should be excluded in the first trimester Bhastriki and Kapalabhati. It is forbidden to perform exercises with a load on the abdominal muscles. It will also be difficult to perform Ujjayi. It is important to focus on those pranayamas that can help during labor through inhaling with the nose and exhaling with the mouth. In the first and second trimester, you can still train your body in three-phase breathing before your belly gets big.

2nd trimester

In the second trimester, the woman becomes more active and the belly is still small in size and allows you to perform many exercises. The breathing exercises should emphasize Ujjayi and Nadi Shodhana. It is not the abdomen that needs to be expanded, but the diaphragm. Thanks to the Ujjayi technique, a woman feels relaxation in the whole body, a surge of strength and increased endurance. This pranayama is suitable if there are manifestations of asthma, tuberculosis, poor digestion or sleep disorders. This technique is considered simple and safe even for beginners. 

Also, yoga masters advise in this period of pregnancy to do more standing poses, which can restore normal blood circulation inside the body and increase vitality. Such asanas include Virabhadrasana or Trikonasana. It is important to follow the inner feeling. It is not allowed to overstrain. It is recommended to perform Ujjayi breathing cycles in parallel. After completing the exercise, you can lie on the floor and perform cooling pranayama Sitali with dynamic work with the hands. This will help to relax after the asana complex.

3rd trimester

The final trimester imposes its own peculiarities on practical yoga exercises. It is better to refrain from complex asanas and smoothly switch to breathing exercises. Even poses from the standing position, which in the second trimester were calmly performed with support, should be gradually stopped. The well-being and mood of a woman during pregnancy can change greatly. Before exercising, it is better to consult with a trainer on an individual basis. In the third trimester, it is important to pay attention to preparatory exercises for the upcoming labor. Especially relevant will be the practice of breathing Bramari. It can be performed in any suitable place, devoting at least five minutes of free time. The effect of this exercise can be noticed after a while: you will feel better, fears and doubts will go away. Performing Bramari every day, a woman gradually prepares herself for the labor process. Everything will go easier and the neocortex will be switched off for a while, leading to a state of prenatal trance.

It is also necessary to concentrate on practicing the extraction of sounds. The mantra "Om" at the beginning or end of pranayama can liberate a woman's body and her spiritual essence. At different stages of pregnancy, women may be tempted to stop doing pranayamas for a while. There is nothing wrong with this. The main thing is to learn how to relax properly through breathing exercises, freeing yourself from unnecessary fears and doubts. Pranayamas will help to improve well-being and prepare the body for labor. Childbirth will be easier and simpler.