Hello, I would like to take 30 days with yoga, but I am at the beginning of pregnancy. Is your yoga at the beginning of pregnancy a good idea? You can possibly write what exercises do not do? I would like to practice, of course, within the comfort zone, I had already practiced yoga before. Regards!
Yoga at the beginning of pregnancy – what can and can not?
If you have practiced yoga before, you can do some asanas at home alone.
They will bring relief in typical ailments such as pelvic pain, low back pain, swelling or numbness in the legs, headaches, varicose veins, constipation.
Special care should be taken in the first 3 months of pregnancy, where the risk of miscarriage is increased.
I need to make you aware that ashtanga is quite an intense and difficult practice.
In “30 days with yoga” we practice Ćikitsa yoga – the first series of ashtanga , which is designed to cleanse the body, mind and improve the flow of energy in the body.
At the beginning of the series there are plenty of strengthening positions that require energy – in pregnancy they are simply tiring.
There you will also find plenty of slopes and kneading positions (to improve cleansing) – definitely avoid the latter.
Yoga at the beginning of pregnancy
Tips for practice during pregnancy:
- do not jump
- give up uddiyana bandha
- perform gently mula bandha to strengthen the pelvic floor area
- set the practice to consciously feel the body instead of a feat
- focus on the relaxing and meditative side of yoga
- in the second and third trimester, when the amount of blood increases, avoid raising your hands – you may experience faster flow and dizziness, or even fainting
- do not squeeze the stomach tightly (in the later stages of pregnancy the baby will know with a kick whether he is doing what he likes or not), so deep bends and turns (with the latter often the body defends itself causing nausea), as well as abdominal asanas, e.g. bhujangasana and śalabhasana (although these are not in the first series, and if you plan to perform them, they can be successfully replaced by alternating marjaryasanana and bitilasana – a popular cat’s back + raising the left arm and right leg, right arm and left leg alternately)
- limit and reduce the intensity of backward bends due to the formation of natural lumbar lordosis in pregnancy
- use the help (blocks, straps and bolsters or blankets) to simplify the position and not to over-tire the body
under no circumstances perform pranayam bhastrika or kapalabhati
- you can do nadi śodhana – balancing pranayama (inhale left exhale right, inhale right exhale left), pratiloma ujjaji, 20 cleansing breaths
- perform several delicate abdominal breaths, preferably at bedtime, which relax, calm down and suggest how to use our diaphragm for childbirth
- The first series of Ashtanga
Yoga at the beginning of pregnancy – which asanas to perform, and which to avoid from 1 series of ashtangas (30 days with yoga)?
6 only Prasarita Padottanasana
10 Utkatasana can be against the wall that will bring relief to your back
12 (if you are not very tired and there are no cramps in your legs)
25 without pulling to the leg (only to the side)
29: Matsyasana with straight legs and possibly a buster under the back – it opens the chest well and facilitates breathing in the last months of pregnancy, when the belly presses on the diaphragm
You may, provided that:
- 2 with the replacement of Chaturanga Dandasana for Khumbakasana supported on the knees and excluding the dog with the head up in the second and third trimester (so as not to stretch the abdominal muscles additionally)
- 3 similar to greeting the sun a (2) + performance will become difficult or impossible when the belly is big
- 4: Padangusthasana and Padahastasana only in the first trimester, if they cause unpleasant feelings – replace them with the variant with your hands resting on the wall / table / chair with your torso parallel to the floor and lengthening your back (especially useful for combating back pain at a later time); Utthita Trikonasana (trikonasana a) with a brick or against the wall when you have low energy and feel weak (especially the first trimester); Parivrtta Trikonasana (trikonasana b) performed with the block and with the hand resting not at the outer edge of the leg, but far from the inner edge or under the shoulder (so as to create as much space as possible for the abdomen
- 5: Utthita Parśvakonasana (parśvakonasana a) opens the hips well, preparing them for delivery, you can rest your elbow on your thigh instead of touching the floor by the foot
- 15 and 16 if at all, do it in a simplified version with a strap and work on pulling the abdomen to the thighs with a straight back – this will strengthen the back very much 🙂
- 6: Parśvakonasana only in the first trimester (later stomach disturbs)
- 8: Utthita Hasta Padangusthasana – hip opening version with leg to the side
- 22 under version with bolster and legs wide, rather avoid strong slope
- 24 if there are difficulties with smooth transition between position stages (this applies especially to the end of the II and the whole III trimester) – only perform the position with legs on the floor and with support on the back, without intermediate stage
- 27 if you have previously completed a bridge without problems
- 28 when Sarvangasana and Halasana were performed freely before pregnancy; when the abdomen grows, you can support your feet on the wall for greater comfort and avoid a possible fall, or give up exercise altogether if you are tired
- 29: Śirsasana only when the practice is mastered, it is best to perform against the wall for certainty (you can be confident, but in pregnancy the center of gravity changes and you can not control the asana), you should give up completely standing on your head in recent months – in an inverted position the child will press on the diaphragm and make breathing difficult. Instead of standing on my head, I suggest Viparita Karani on busters or blankets (it will bring relief to the pelvic floor area, which the child is pressing and stretching more and more)
DO NOT perform:
5: Parivrtta Parśvakonasana (Parśvakonasana b)
8: Utthita Hasta Padangusthasana – do not incline to your feet
27: Bandhasana (instead of: Setu Bandha Sarvangasana – lifting the hips from lying on the back)
28: Karnapidasana, Urdhva Padmasana, Pindasana
29: Uttana Padasana
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