Yoga Teacher Training Course and Pregnant Exercises – Yes Or No?
Are exercises safe during pregnancy? Join 200 Hour Yoga Teacher Training in Rishikesh India and know everything about this. Gone are the days when future mothers sat idle and waited – today more and more women take care of their and their child’s health and condition. However, to achieve the desired results and exercise safely, there are a few things to remember. So before you answer yes or no – read and choose consciously.
1. Physical activity in pregnancy
Physical capacity does not differ from that found in non-pregnant women, and is even slightly higher between the 25th and 32nd week of pregnancy. However, as pregnancy progresses, weight gain occurs, and this means that the energy expenditure during exercise is much higher, which causes the muscles to get tired faster.
Exercise during pregnancy has a positive effect on the body because:
- prevents and reduces already existing swelling
- prevents the formation of varicose veins and increases the venous return of blood
- causes increase in vital capacity of the lungs
- prevents constipation
- maintains proper kidney filtration,
- increases the range of motion of the spine and all joints
- relaxes and stretches the muscles of the pelvic floor and abdominal wall
- improves mood and significantly facilitates delivery
Exercises should be performed regularly throughout the pregnancy – of course, if the attending physician does not see any contraindications.
2. Contraindications for physical activity in pregnancy
Contraindications for exercising during pregnancy are:
- pregnancy-induced hypertension
- bleeding during pregnancy
- cervical pressure insufficiency
- severe gestational gestosis
- polyhydramnios, oligohydramnios
- twin pregnancy
- high grade pregnant anemia
- premature systolic activity
- heart disease related to maternal performance
- kidney disease with hypertension and impaired function
- severe fetal hypotrophy
- infections and colds with fever
3. Training to strengthen the muscles
It is highly desirable to do exercises to strengthen Kegel’s muscles. Pregnant women who do Kegel exercises often have a lighter delivery. Strengthening these muscles during pregnancy can help develop the ability to control them during labor. All these muscles are also able to minimize the two main problems that may arise during pregnancy: bladder leakage and hemorrhoids.
Kegel exercises are also recommended after pregnancy to help heal the perineum, regain control of the bladder, and strengthen pelvic floor muscles. An important advantage is that Kegel exercises can be performed anywhere without knowing the surroundings. If you want to strengthen your spine muscles during pregnancy, you should start with stretching exercises.
Yoga is the best form of exercise because it not only strengthens, but also calms and teaches you how to breathe properly. Remember that before you start exercising, you should talk to your attending physician who knows your pregnancy and knows what exercises you can afford. Aerobics, skiing and horse riding should be excluded at the outset.
Every expectant mother should also remember about proper nutrition and intake of sufficient fluid . If you feel dizzy, nauseous, have stomach aches, or notice that there is bleeding, call your doctor immediately! Exercise during pregnancy has a good effect on both mother and child, some studies say that children of pregnant mothers exercising are slimmer.
Of course, exercises performed during pregnancy should be much less strenuous than the usual ones, so before you start practicing consult professional. The best forms of activity you can treat yourself during pregnancy are swimming, walking and yoga.
4. Types of exercises for pregnancy
Beneficial effects are: hiking (e.g. Nordic walking), gymnastics, stretching, swimming. Outdoor traffic is particularly valuable. However, forms of activity that expose the body to shocks and possible falls, such as skiing, cycling, playing tennis, golf, horse riding, mountain climbing, surfing, sailing, motor sports and all combat sports are not recommended.
Jogging during pregnancy is only allowed if the woman has regularly run before conception.
It is especially advisable to do yoga or pilates exercises. The advantage of these exercises is concentration on breathing, relaxation techniques, correct posture. When choosing exercises, pay attention that they are specially arranged for pregnant women.
Exercises that do not require too much stretching and stretching of the abdominal muscles are good. When doing standing exercises, use a wall or support to help balance your balance. During squats (e.g. when lifting objects off the floor), a pregnant woman should use her hips – not your back, avoid spinal turns if you have pain.
Always remember to wear a comfortable outfit that does not restrict movement, carefully warm up and stretch before exercising, do not overdo it with intensity, regularly drink water during exercise. Do not exercise when it is too hot, do not lie on your back for too long. In the later stages of pregnancy, it is always recommended to lift from lying down, turning first to the side.
5. Exercises in each trimester
If your pregnancy practitioner does not see any contraindications, there are very few exercises that you must not do in the first trimester. A growing belly does not bother you yet – the only difficulties can be nausea and fatigue. Most of the exercising women, despite the lack of external difficulties, experience a decrease in form during this period.
The first signs of a change in center of gravity may hinder the smooth performance of certain movements, especially aerobic exercise. During this period, most women recover energy, and the stomach is not large yet, so this is a good time for exercise.
The best choice at the gym will be: elliptical cross trainer, stationary bike, stepper. Intensive strength exercises and exercises requiring stretching the trunk and lying on the back are contraindicated. You can pull the line from the lower lift to strengthen your back, lift barbells, sitting to exercise your biceps or straighten your arms on the lift, which will help you strengthen the triceps and bend your leg with a load, sitting, exercising the thigh triceps.
The best exercises to strengthen your abdominal muscles are: back, cat’s torso, standing leaning against the wall, raising the torso, lying on its side. Torso, classic crunches, and crunched crunches are not performed.
During this period of pregnancy, fatigue increases, nausea and / or heartburn appear again, the symptoms of water retention are bothersome. Even when energy is running low, remember about frequent walks, daily stretching and Kegel exercises.
During exercise, you cannot lie on your back for a long time and – which is worth emphasizing a second time – you should get up from a lying position, always turning first to one side. In all stages of pregnancy you can turn your hips standing, on the ball or kneeling.
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