Prenatal Yoga Classes for Normal Delivery

mother prepares for labor

Yoga during pregnancy for normal delivery

Yoga is an ancient form of exercise and is considered the best for having a normal delivery. Mystics say it refreshes the mind as well as the body. It gives elasticity and increases endurance power which is the most important necessity for a woman who is expecting a baby.

Giving birth to a child is the toughest for a lady but yoga has made it easy. Every woman desires good health & expects a normal and safe delivery for herself.

About 90% of the women wish for a normal delivery but only 65% get their wishes fulfilled. The main reason behind this is the food and physical health of a mother. Yoga will not only help in normal delivery but also maintain the physical health of an expecting woman.

Although it became a trend to do yoga for physical fitness it has meditative and spiritual value also. It brings contentment and gives peace to your mind. Yoga helps to fight all the problems which women face during pregnancy. It surely benefits your health during pregnancy.

Before you start practicing

You must always hire a pre-natal yoga instructor for practicing the right poses.

You should wear loose and comfortable clothes & keep taking sufficient quantity of water. In case you feel uncomfortable during exercise then try to take a rest in between & always start with stretching exercises to get your muscles warmed up and flexible.

You need more oxygen during pregnancy, and your body adapts to meet this need in several ways. An increase in hormones, particularly progesterone, directly affects your lungs and stimulates the respiratory center in your brain. And while the number of breaths you take per minute changes very little during pregnancy, the amount of air you inhale and exhale with each breath increases significantly.

The yoga instructor will give you the right guidance on breathing. You do not have to do all these Asanas and remember to listen to your body and just do as much as you easily can.

Simple 5 yoga poses are beneficial for pregnant women

VakrasanaVajrayana
UtkatasanaUtkatasana
KonasanaKonasana
ParvatasanaParvatasana
YastikasanaYastikasana

How to get benefited
during pregnancy

For the first trimester, standing Yoga Poses are advised as this will help strengthen the legs, enhance circulation, generate energy, and may reduce leg cramps.

During the second and third trimester, you should focus on breathing and meditation. you may reduce your time spent practicing the Asanas to prevent fatigue and overwork.

It is also not advised to practice from the tenth through the fourteenth week of Pregnancy since these are crucial times. Do not overstretch the abdomen; the emphasis of your twisting poses should be on the shoulders and the upper back and not on the abdomen.

Besides these yoga asanas, you can do walking which is one of the cheapest ways to get fit. During pregnancy chances of constipation and high blood pressure are high. So walking 30 minutes twice a day prevents these problems. Walk daily but walk slowly.

benefited during pregnancy

Trimesters

Trimesters. A normal, full-term pregnancy is 40 weeks

Trimesters a normal, full-term pregnancy is 40 weeks and can range from 37-42 weeks. It's divided into three trimesters. Each trimester lasts between 12 and 14 weeks or about three months. Each trimester comes with its own specific hormonal and physiological changes.

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1st Trimester
(Week 1 - Week 12)

During the first trimester, your body undergoes many changes. Hormonal changes affect almost every organ system in your body.

2nd Trimester
(Week 13 - Week 28)

Most women find the second trimester of pregnancy easier than the first. But it is just as important to stay informed about your pregnancy during these months.

3rd Trimester
(Week 29 - Week 40)

You're in the home stretch! Some of the same discomforts you had in your second trimester will continue. Plus, many women find breathing difficult and notice they have to go to the bathroom even more often.

After conceiving the baby, the mother's health is of paramount importance, as it directly influences the development of the baby inside. Various research has proven that the practice of Prenatal Yoga helps mothers to stay physically fit and mentally strong throughout their pregnancy.

The happiness, peace, and positivity experienced by the mother while practicing Yoga are automatically transferred to the baby. Various Asanas, Pranayamas, and Meditations prepare the mother for labor pain and the final day of delivery. Prenatal Yoga also ensures a normal delivery, unlike cesarean deliveries which often cause unwanted complications.

Prenatal Yoga helps you overcome the following common problems that occur during pregnancy:

  1. Yoga For Breach Position
  2. Baby Head down Position
  3. Morning Sickness
  4. Nausea
  5. Vomiting
  6. Anemia
  7. Placenta Previa
  8. Depression
  1. High Bood Pressure
  2. Diabetes
  3. Placental Abruption
  4. Fetal Problems
  5. Back pain
  6. Constipation
  7. Piles
  8. Varicose veins
  1. Muscle cramps
  2. Breathlessness
  3. Giddiness
  4. Itching & Burning
  5. Pain in the Breast
  6. Swelling in the Fingers & Toes
  7. Tiredness
  8. Bodyache
  1. Sleeplessness
  2. Headache
  3. Pain in Ribs
  4. Gastric
  5. Acidity
  6. Loss Motions
  7. Increased Urinary
  8. And other many more….

Pregnancy yoga aims to help the mother bring the unborn into the world with minimum hassle and completely no health complications. Positions and exercises practiced across the three trimesters of pregnancy differ with every phase.

Why Prenatal Yoga?

  1. Fitness
  2. Openness and Strength
  3. Breath Awareness
  4. Connections
  5. Community
  6. Reduce Stress / Tension
  7. Reduce Water Retention
  8. Faster Recovery
  9. Reduce Lower Backpain and Creams
  10. Acceptance of changing Body
  11. Normal Delivery
  12. Hormonal Balance

Yoga Props

  1. Yoga Mat
  2. Water Bottle
  3. 2-3 Pillow
  4. 2-3 Buster
  5. 1 Chair
  6. Yoga Books
  7. 2 Towels
Yoga Props

Required Oils

Vakrasanapain Relief Oil
Stress Relief OilStress Relief Oil
Bio-Oil for Stretch Mark
Cocoa Butter Oil for Stretch Mark
Vitamin-E Skin Therapy OilVitamin E Skin Therapy Oil
Badam Rogan OilBadam Rogan Oil
Coconut OilCoconut Oil

Perineal massage

Perineal massage involves gently kneading the perineum (the delicate area located between the anus and the vagina.) This practice is most often undertaken during the final weeks (35 weeks to Delivery) of pregnancy to alleviate tears to the perineal during childbirth. Sometimes, regular perineal massage can eliminate the need for an episiotomy (making a small cut in the perineum to facilitate the baby's head.

Almond Oil and Olive Oil are best for perineal massage.

Perineal massage
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