Prenatal yoga has been gaining popularity among pregnant woman. Yoga can be an ideal way for pregnant women to stay fit and in shape. Yoga can tone your muscles, and more importantly, improve your balance and blood circulation during pregnancy.
As with any exercise, you need to take certain general precautions while practicing Yoga during pregnancy.
1. Avoid lying on your back: Lying on your back can put immense pressure on the vein that returns blood from the legs to the heart and reduce blood flow to your uterus. It can also make you feel dizzy and nauseous. Avoid lying on your back, especially in your first trimester.
As a support for your back, use a pillow to raise your upper body when you’re lying down. Moreover, you can limit the time you’re flat on your back to one minute, and roll over onto your side for thirty seconds between exercises.
2. Skip headstands and shoulder stands : Leave those for next year. The risk of falling or fainting from having your head below your heart makes these poses unsafe for most pregnant women.
3. Don’t over-stress your abdomen: Skip Yoga positions that require extreme stretching of the abdominal muscles. Avoid forward and back bends as well as deep twists that can lead to injury. Also, make sure to avoid stretching moves that feel uncomfortable or result in muscle soreness.
4. Avoid the heat: Avoid practicing yoga in hot, humid conditions. Don’t sign up for hot yoga classes, where the room is heated because this could cause dangerous overheating.