Many pregnant women see Yoga as the perfect companion through pregnancy. Because Yoga helps you to get involved in this experience. Physically, mentally and emotionally – Yoga helps you to recognize what is right for your body and what you should not do during pregnancy.

Mamasté instead of Namasté

Especially in the first trimester, i.e. the first three months of pregnancy, you should not or only gently practice Yoga. There is a simple reason for this: many pregnant women do not yet have the feeling of “being in twos” during the first months, but this is precisely the basis for a safe yoga practice. Because during pregnancy, you have to take care not only of yourself but also of a second being.

Many pregnant women develop this new body feeling quite quickly and switch directly to a gentler yoga practice, such as a prenatal class.

Even though there is nothing wrong with a slim body during pregnancy, any sport becomes a danger if you are driven to the studio by the fear that you might have a few kilos too much.

The following things you should consider during a yoga class:
  1. It would help if you never had the feeling that you have to persevere – this indicates overexertion. You can control this with your breath: The breath should be able to flow smoothly throughout. As soon as deep breathing becomes difficult, it would help if you adopted the child position. In guided breathing exercises, you should skip periods of holding your breath and continue breathing calmly.
  2. It would help if you also avoid all exercises that squeeze or twist the abdomen. This includes abdominal exercises such as the boat and extreme twisting postures.
yoga for pregnant women
Yoga during pregnancy is not only good for you, but also for your baby.

The second trimester is often described as the most beautiful. The morning sickness is over, the pregnancy is visible externally, and the baby shows itself through first movements. Often pregnant women are full of energy during these months – fittingly, you may practice any form of Yoga again.

However, there are some taboos for the Yoga class:
  1. No exercises in the prone position
  2. Absolutely no jumping exercises
  3. No turning exercises to the closed side (for example to the side of the bent leg)

From the third trimester onwards, the abdomen now gets bigger every day, and many women struggle with heartburn, water retention and shortness of breath. Now at the latest, “belly freedom” is fundamental. It would help if you now avoided all reverse postures because the centre of gravity of the body has shifted considerably.

Especially at the end of pregnancy, fears occur in addition to physical complaints. Meditation and breathing exercises, such as Brahmari, help you to calm your thoughts and emotions.

The best asanas for pregnancy

How long you can practice Yoga during pregnancy is indicated very clearly by your body. If it feels good, you can do yoga exercises until birth.  We have compiled the best asanas for pregnancy here:

Viparita Karani – The Gentle Shoulder Stand

The exercise helps with thick legs and has a preventive effect against varicose veins. The head is better supplied with blood, and the brain performance improves.

This is how it works:

  1. Take up the supine position. If necessary, you can also place a pillow or blanket under the buttocks.
  2. Now stretch your legs upwards and feel your upper body on the floor.
  3. You should hold the exercise for 5 – 10 breaths.

The tree

This exercise strengthens the sense of balance.

Yoga position tree

This is how it works:

  1. Stand on the mat and concentrate on a firm stand.
  2. Lift the right foot and pull it to the inside of the left thigh
  3. Then put your hands together in front of your chest.
  4. Repeat this exercise on the other side

The Cat

This exercise loosens the back muscles, the legs and the mobility of the spine. It also improves blood circulation and stimulates detoxification of the body.

This is how it works:

  1. Come into the quadruped position with a straight back.
  2. When breathing in, lift one leg and hold it.
  3. Try to keep your back as straight as possible and not to fall into a hollow back.
  4. When breathing out, lower your leg again & repeat the whole thing with the other leg the next time you breathe in.

Looking down dog

This asana is very well known and should not be missed in any hour. For many, it is one of the most simple exercises in yoga practice.

Yoga position downward facing dog

This is how it works:

  1. Start in the four-footed position, hands and feet are shoulder-width apart.
  2. As you exhale, bring your hips up so that your arms and legs are extended.
  3. Shoulders pull away from the ears and heels gently to the ground.
  4. Hold this position for about 20 seconds.

Yoga not only allows you to keep fit and flexible during pregnancy but also to experience and enjoy this phase of life more consciously. It helps you to relieve the strain on your back and joints. Through the interaction of physical exercises, breathing exercises and meditation, pregnancy complaints can also be reduced gently.

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