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Yoga exercises for pregnant women stretch and tone the muscles, relax the joints and increase the flexibility of the body, helping the pregnant woman to adapt to the physical changes that occur during pregnancy. In addition, they help to relax and calm, since the exercises work the breathing.
In addition to the practice of Yoga and other physical activities, it is important that the woman has a healthy and balanced diet to maintain her health and promote the healthy development of the baby.
Benefits of Yoga in Pregnancy
Yoga is an excellent activity during pregnancy, as it promotes stretching, breathing and has no impact on the joints. In addition, it helps to recover energy, relax, improve circulation and improve posture, avoiding lower back pain typical of the last weeks of pregnancy.
In addition, Yoga exercises also help to prepare the woman's body for childbirth, since it works on breathing, and promotes increased hip flexibility. Check out other health benefits of Yoga.
Yoga Exercises
Yoga exercises are excellent in pregnancy and can be performed at least 2 times a week, however it is important that it is done under the guidance of an instructor and that the woman avoids performing inverted positions, which are upside down, or those that need to be supported with the belly on the floor, as there may be compression of the umbilical cord and alter the oxygen supply.
Some of the Yoga exercises that can be performed during pregnancy are:
Exercise 1
Sitting in a comfortable position, with your back erect, legs crossed, one hand under your belly and the other on your chest, take deep, gentle breaths, inhaling for 4 seconds and exhaling for 6. Repeat the exercise about 7 times.
Exercise 2
Lying down, with your feet flat on the floor and your hands stretched out beside your torso, take a deep breath and when exhaling, lift your hips off the floor. Hold this position for 4 to 6 seconds, inhale, and when exhaling slowly and carefully lower your hips. Repeat the exercise about 7 times.
Exercise 3
In the position of 4 supports, inhale for 4 seconds, relaxing the belly. Then, exhale by lifting your back for 6 seconds. Repeat the exercise about 7 times.
Exercise 4
Standing, take a step forward and on inhaling raise your arms until your hands intertwine over your head. After exhaling, bend the knee of the front leg, keeping the back leg straight. Hold this position for 5 breaths and repeat about 7 times.
Yoga exercises for pregnant women should be done at least twice a week, however, they can be performed every day.
Check out the benefits of exercise in pregnancy.