Yoga in Pregnancy: Benefits, Risks, Breathing and Exercises

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Learning to breathe well, carving out time for yourself, finding serenity and peace, keeping the body loose and toned: these are some of the benefits for those who practice yoga during pregnancy. Breathing techniques help stabilize mood and help you cope better with childbirth.

And the risks? There are only benefits if you follow the precautions of your specialist doctor and the instructions of an experienced teacher. With the foresight, however, that it is yoga in pregnancy should always have a sweet and careful approach.

The advice is to start by following a specialized course and not to improvise. With the tools acquired, you can then implement the practice in your routine, in the morning as soon as you get up or even in the evening, to loosen the joints and lighten the back.

There is no better time to start practicing yoga while pregnant.

Breathing in yoga

It is a real help in dealing with labor and delivery, and is useful for relieving pain. Concentration on breathing relieves contractions and cramps. It has no side effects and thanks to deep breathing and relaxation, the baby is abundantly supplied with oxygen.

Ready to get started?

Here are some exercises.

Yoga exercise in pregnancy

  • anti nausea yoga exercises
  • yoga exercises for the spine
  • yoga exercises to relieve tension
  • yoga exercises for the pelvic floor

Here are also some exercises divided according to the trimester of pregnancy. Before you start practicing yoga, ask your gynecologist.

Read also: Yoga wheel in pregnancy

Yoga in pregnancy, the positions in the first trimester

During the first three months of gestation, standing asanas are particularly recommended to strengthen the legs and improve blood circulation.

The Cat, the Mountain, the Warrior, here are some of the most suitable yoga exercises for women in the first three months of pregnancy.

Read also: Carnatic song

Yoga in pregnancy, the positions in the second trimester

All the sequences indicated for the first trimester of pregnancy can also be repeated at this time and after. The advice is to decrease the practice of asanas to avoid excessive fatigue; better devote yourself to breathing and concentration techniques.

The Garland, the Downward Dog, the Diamond: here are some of the most suitable yoga exercises for women in the fourth, fifth and sixth months of pregnancy.

Yoga in pregnancy, the positions in the third trimester

At the end of pregnancy, it can be very useful to practice yoga to solve some problems, such as pain due to water retention and mood changes. In this phase it is always better to indulge your body, without exaggerating. The Butterfly, the Tree and the angled sitting position: here are some of the most suitable yoga exercises in the third quarter.

Yoga during childbirth

In the first phase of labor, which goes from when the cervix begins to dilate with contractions until you are ready to push and the cervix is ​​about 10 cm, breathing is very important to keep calm. Here are some breathing exercises and more.


Mom is breastfeeding her daughter while doing yoga

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Post pregnancy yoga

The birth of a child involves a total upheaval in the rhythms of the mother, one way to find oneself (but also the line) is also yoga.

Helps relieve tension, improve physical appearance and recover energy.

The advice is to start 6-8 weeks after giving birth, starting again gradually and gently, from the basic positions. In the beginning, it is best to leave the abs alone, but concentrate on the pelvic floor.

In the fifth, sixth month, okay also to start working on the abdomen. The Greeting to the Sun, the Warrior, the Eagle, the Cobbler and the Garland: here are some of the recommended positions.

Laughter yoga in pregnancy, what it is and what are its benefits

Laughing is good, even for pregnant women. It makes breathing easier, releases endorphins and relaxes. Here's how laughter yoga works and why it can also be a valuable tool in the delivery room. According to this practice, it is enough to laugh 15 minutes a day to regain well-being and serenity.
The only precaution is to wait until the fourth month and not to strain the abdominals too much. Better a quieter, lighter laugh. Find out how laughter yoga works.

  • yoga
  • yoga breathing
  • wellness yoga
  • sports pregnancy
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