Pregnancy can stretch your body in unexpected ways, leading to various aches and discomforts—everything from round ligament pain to backaches and gas. Fortunately, specific yoga poses can help alleviate these common symptoms while also helping you reconnect with your body and manage stress. “Yoga not only benefits our anatomy but also teaches us to be present,” says Sarah Wells, an experienced prenatal yoga instructor and doula from Denver, Colorado.
Tips for Practicing Safely
The primary goal of these poses is to provide relief, so it’s crucial to avoid any injuries. Be mindful of your body and refrain from pushing yourself too hard, as the added weight of your belly and hormones can increase susceptibility to overstretching. Relaxin, a hormone that ramps up during pregnancy to prepare your body for labor, can lead to hypermobility, so it’s essential to listen to your limits. For instance, if you find yourself in a Wide-Legged Forward Fold and your hands touch the ground easily, it doesn’t mean you should go that far. “Use props to support you and ease out of the pose if needed,” advises Lily Grant, a certified prenatal yoga teacher in Seattle.
For Centering Yourself: Breath Awareness Practice
Begin your prenatal yoga session seated in a comfortable position, like Sukhasana (Easy Pose), and focus on your breath for a few minutes. “This can help alleviate anxiety from all the changes happening during this transformative time,” Wells notes. Pay attention to each breath, noticing the rise and fall of your belly. You can incorporate gentle rocking movements with your breath, which not only deepens it but also calms the mind and activates the parasympathetic nervous system, promoting relaxation. This gentle rocking can also be beneficial during labor.
Curious about more ways to enhance your experience during pregnancy? Check out this insightful post on Modern Family Blog.
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In summary, practicing yoga during pregnancy can greatly alleviate discomfort and help you stay centered during this transformative time. Always prioritize safety and listen to your body as you explore these beneficial poses.
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