- 13 Oct 2014
- 0 Comments
- in Blog
As a mom-to-be, your health and wellbeing take centre stage. Also, if your concerns drift towards being in shape, what you will read here is tailor-made for you. Prenatal yoga is a complete package as it guarantees a healthy pregnancy, prepares you for an easy delivery and gently takes care of that bun in the oven. We present a handy guide for expecting moms who are curious about prenatal yoga.The many benefits
Along with adding to your vanity, prenatal yoga offers multiple benefits if you are preggers:
- Lowers blood pressure, pulse rate and respiratory rate.
- Improves cardiovascular function.
- Boosts immunity.
- Better sleep, more energy and endurance.
- Relieves of back pain.
- Reduces depression and anxiety.
- Improves balance and posture.
As Yoga teaches relaxation and meditation, it helps you to learn how to breathe deeply and relax. These techniques are your tools when as you face the physical demands of labor, birth, and motherhood. In fact, one of the first things you learn in a yoga class is how to breathe fully. The breathing technique known as ujjayi requires you to take in air slowly through your nose, filling your lungs, and exhaling completely until your stomach compresses.
Learning this breathing technique prepares you for labor and childbirth as this is your training to stay calm. When you're in pain or afraid, your body produces adrenalin and may produce less oxytocin, a hormone that makes labor progress. Regular yoga practice will help fight the urge to tighten up when you feel pain, and teach you to relax.First-trimester yoga tips
Look for a trainer or instructor who is specifically trained in prenatal yoga. If that's not possible, make sure your instructor knows that you are pregnant and in the first trimester. You probably don't have many restrictions in early pregnancy, but remember to follow the rules of safe pregnancy exercise such as -
- Drinking lots of water before, during, and after exercising to keep your body hydrated.
- Listen to your body, start slow, always warm up an cool down.
- Breathe deeply and regularly as you stretch. If you're a pro at yoga, recognise and accept that your regular routine will require modifications as you progress in your pregnancy.
- Listen to your body and trust what it tells you. If you're feeling pain or discomfort, make a modification or ask your instructor to recommend an alternative position.
Your joints are beginning to loosen up now, so proceed with caution. Be aware that your slowly expanding girth will affect your sense of balance. Don't try to hold poses for a long time, and remember to sink into yoga positions slowly and carefully to avoid injury. Take your time and don't overdo it. Avoid lying flat on your back to keep blood flowing properly to your uterus.Third-trimester yoga tips
You're probably feeling less graceful now that your belly is bigger, so perform standing poses with your heel to the wall or use a chair for support to avoid losing your balance and risking injury. Props such as blocks and straps can also help you move through different poses with greater stability.
And remember, don't hold poses for a long time as it's important to keep moving.Yoga safety precautions during pregnancy
As with any exercise, you need to take certain general precautions when you're pregnant.
- You may want to skip any movements that require you to lie flat on your back for longer than a few minutes, especially after the first trimester. Lying on your back can put pressure on your inferior vena cava, the vein that returns blood from the legs to the heart. This can cause dizziness, shortness of breath, and nausea. But some women are comfortable lying in this position well into their pregnancies.
- If you've never done a headstand or shoulder stand before, skip these poses.
- Pregnancy is not the time to start an inversion practice, although many women who are used to these poses can continue to perform them well into their second trimesters. Use caution or avoid these poses altogether during the third trimester.
- Skip positions that stretch the abdominal muscles too much, such as deep forward and back bends and deep twists. You're more apt to tear and strain muscles now because pregnancy hormones expand the uterus and loosen other connective tissue.
- Stay away from Bikram or hot yoga classes, in which the room is heated to 90 degrees or higher. This temperature is harmful for you and your baby.
- Do consult your obstretrician before taking up any exercises
If you want to be a happy and healthy mom-to-be, we say give prenatal yoga a go!
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Ms. Madhuri Dixit Nene :
Shalini is truly an excellent trainer. She is the perfect combination of tough and soft, She is skilled, thoughtful, sensible, and a pleasure to work with and talk to. She knows just how and when to encourage and when to push, and when to take a step back. Owing to her combination of diverse training methods, individualized exercise programs challenging yet achievable goal setting, a simple to follow diet plan and personal efforts, I am stronger and more flexible, I have better balance and endurance and most importantly, working out has become fun.
Dr. Shri Ram Nene :
Knowledgeable, Competent, Professional and Dedicated are what I would say for Shalini. She is quick in understanding individual goals and hence forth providing advice and varied programs. She uses a holistic approach, incorporating flexibility, strength, posture, balance, endurance along with promoting a healthy eating regime. She is encouraging without being “soft” and a great motivator. Most importantly – she ensures that the moves are done correctly and reinforces how it will benefit . Her professionalism, extensive knowledge and enthusiastic commitment to her work and ultimately her clients, provides the perfect scenario for success and sets foundations for a new healthier lifestyle! Highly recommendable!!!
Dr Dimple Shah :
I joined JG`s gym for ante-natal exercise and probably this was one of the best decision during pregnancy. Anupa, my trainer, exactly knows the regime a pregnant woman needs to follow. Her exercises kept me fresh through the day and my fitness improved post joining the class. She is very attentive and motivated me on days I felt tardy. Her flexibility with timing allowed me to go to gym when I was in comfortable doing exercise - this is a serious plus during pregnancy. Thanks a lot Anupa!
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Director Asian Cancer InstituteProf. Surgical Oncology Lilavati & Bombay Hospital, Mumbai
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10 years and still going strong! My journey has been of a person who prior to 2006 did anything besides exercise to lose weight, to a person who wants to exercise everyday to kickstart a healthier day, for a healthier life. My sister in law, Reshma pushed me to join (thanks to a free 1-month trial coupon) and the JGs team members ensured that it becomes a part of my life. All the trainers are superb at JGs but my major experience has been with Anupa, Shalini, Sangeeta and Vijendra. Shalini has ensured that her dedication to fitness has rubbed off on all her team members. Each one of them is as dedicated and as strict as her in ensuring that we are regular and give our best while exercising. I always share with my family and friends that I just need to reach the gym, after that the trainers ensure I give my best. JGs has also been hugely instrumental in transforming my son, Nihar, from a chubby kid to a 20 year old with 6 pack abs. Thanks Shalini and team JGs, super job, well done, keep it up.
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