The time during your pregnancy is a special time and you can practice prenatal yoga which helps set aside time during the day for you and baby. Yoga teacher training will make sure that you have the tools to provide a safe and wonderful experience during your pregnancy.
Benefits of Prenatal Yoga
Yoga teacher training is preparing those yoga teachers to guide your through your pregnancy months with safe exercise. Prenatal yoga classes are finding more popularity each year. When you mix cardiovascular exercise like walking with yoga it can be an ideal way for you to stay in shape through your pregnancy. This duo helps keep you flexible, tone your muscles, and will help improve your balance and circulation without a lot of pressure on your joints.
Yoga practice is also very beneficial in helping you learn how to breathe and relax which will come in very handy when you have to face the physical demands of child birth and motherhood. One of the first things and most helpful is how to truly breathe fully. You are guided by your yoga teacher to practice the breathing technique known as ujjayi, which teaches you how to inhale through your nose slowly, filling up your lungs, and then exhaling completely until your stomach compresses.
Yoga teacher training knows the importance of how breathing contributes to your overall health. Once you learn how to correctly practice ujjayi breathing it will help prepare you for labor and childbirth by teaching you to remain calm when you want to scream. If you find yourself in pain or scared your body takes that adrenaline and produces less Oxycontin in your body which is a hormone that allow labor to progress. Yoga will take that reaction of wanting to tighten up with pain and turn it around to help you relax and move through it instead.
Yoga has also shown to be a great tool in helping the body deal with stress by slowing down your breathing rate and heart rate which helps lower your blood pressure. Not only will taking a prenatal yoga class give you health benefits but for the expectant mom it can bring in a new network of other expecting moms and build a community of friends around you. This can help to motivate you to continue with exercise and keep your emotions and health in balance.
First Trimester Tips
When you are starting to look for your someone with yoga certification make sure that they know prenatal yoga and have specific training in that area. If you have trouble finding someone that has that training or you already practice and wish to continue with your yoga teaching you already have established just let your current instructor know that you are expecting. There most likely will not be too many restrictions during the early part of your pregnancy but always remember to follow safety rules and drink a lot of water before, during and after you exercise to keep your body hydrated. Breathe deeply and slowly as you are stretching out and make any modifications according to your pregnancy. Just remember to listen to your body and modify as needed.
Second Trimester Tips
As your pregnancy moves through the weeks you are beginning to notice that your joints are loosening up so be careful. Make sure that you are aware that as your body begins to make these changes that you will possibly notice a difference with you balance. Try not to hold your poses too long and remember to move into your poses with slow careful movements to avoid and injury. Take it easy and never overdo it. Try to avoid any poses which have you lying flat on your back at this point too. You want to make sure that you keep the blood flow going through your body properly.
Third Trimester Tips
You are nearing the finish line and are probably feeling a little off balanced and less graceful as the baby grows in your belly. While you are practicing your standing poses you may want to make modifications to having your heels to the wall or using a chair for extra support so that you do not lose your balance and fall. At this point in time your yoga teacher may recommend using props like blocks or straps to help you move through poses with more stability. Keep moving through poses; do not hold them for too long.
Best Poses for Pregnancy
- Cobbler’s or Tailor’s Pose (baddha konasana)
- Pelvic tilt or Cat-Cow
- Side-lying Position
- Warrior I
- Warrior II
Pregnancy Safety Tips
Like any exercise during pregnancy there are precautions to take with yoga. Yoga teacher training will explain that any pose that has you lying on your back for long periods of time should be avoided. During your pregnancy is not a good time to start a new exercise regimen. Skip any poses that have you twisting or stretching abdomen muscles too much. Avoid hot yoga classes as they may dehydrate you and cause complications.
Enjoying exercise and yoga during your pregnancy is fine; just remember that there are always a few things to avoid in order to have a safe yoga practice and pregnancy.