Pregnancy is commonly divided into three trimesters followed by postpartum quarter. For the purpose of yoga, and according to common experience of many women are offered positions that follow the main physical and emotional changes. acted calmly in these first few weeks while you adapt to hormonal changes and the child reaches out to the stage, rapid and crucial , formation of the nervous system.
Slow down the pace of physical activity and discover the power of deep breathing. If you feel fatigued used yoga to relax and indulge with a positive attitude to change. Develop awareness of the breath in a state of relaxation: breathing will be a valuable tool to ward off the anxiety at this stage of transformation is so important and delicate.
Stability : the slow movements and guided, together with the benefit of the breath, inner strength and create stability and have a rejuvenating effect in the first weeks.
When the placenta assumes its full functionality to help balance hormone levels and pregnancy is consolidated. It 's time to focus on exercises that give strength and vitality. Often aligned with the column to expand the rib cage and create the necessary space to "breathe in two." Usually this is the period of pregnancy which is better. Yoga gives you energy and strength, breathing capacity expands, helps you find the right balance between activity and rest.
When you begin to experience the first fleeting movements of the baby, yoga helps you develop receptivity to establish direct contact with the miracle of life that is within you.
Vigor : in the intermediate stage of pregnancy the standing poses strengthen the body and gives a pleasant feeling of lightness and vitality.
From 34 weeks after
In recent weeks, you feel heavy and you need to focus parturition. The priorities of yoga become to make you feel comfortable and prepare yourself physically, mentally and spiritually for labor. Alternate energy movements stretching exercises to music, made backups, you do long deep breathing exercises and relaxation. Continue to tone the muscles of the pelvis, and try to open up, to remove fear. The child benefit substantially from the breathing exercises and rotation of the pelvis, which encourages him to take the best position to give birth.
Inner strength : with the approach by seating the elongation of labor dissolve the tensions of the basin and get used to breathing effectively.
After delivery
After birth and up to 16 weeks of life of the newborn, the priority is to restore the correct posture. The abdominal muscles need to consolidate and reinforce the deep breathing is the best ally to give tone to the muscles of the pelvis.
Implemented a gradual progression of positions cakes, suitable for your condition, to avoid going too early to intense activity. Relaxation techniques help to recover the lost sleep and to calmly adapt to new life.
tone : now that the baby made his entrance into the world, use the power of breath to tone the muscles deep to get back in line and to strengthen the back .
Ideas drawn from the text by FB Freedman "yoga for pregnancy and birth"
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