Developing Alternative Sequencing for Pregnancy and Menstruation

9 Feb

pregnant yoga4


Do Not Practice Yoga During Pregnancy Unless Yoga Have a Certified Trainer

Pregnancy – Introduction

A carefully constructed yoga practice can help pregnant women get through the emotional and physical trials and tribulations of pregnancy, and it can also help women prepare for the experience of giving birth. What is more, pre-natal yoga can also help women celebrate their pregnant bodies, and come to thoroughly enjoy the very beautiful process of carrying a child.

First Trimester – Tips and Poses

During the first trimester of a pregnancy, many changes occur in a woman‘s body. Hormones are being released in order build up the uterine lining, and blood volume increases, so that this build-up can take place. Also as part of this process, a woman‘s blood pressure drops, enabling her heart to pump all the extra liquid. Muscle tissues begin to relax, and joints begin to loosen up, enabling the uterus to stretch as the baby grows.

The first trimester of pregnancy presents the highest risk for miscarriage. Therefore, yoga teachers (and pregnant students!) should be aware that all physical activity during this period should be gentler than what is customary – enabling (if possible) the uterus to ensure implantation of the embryo.

These changes can leave a pregnant woman feeling very tired, and it therefore becomes the responsibility of the yoga teacher to ascertain what the pregnant student is physically and emotionally capable of doing during the first trimester of pregnancy. In general, emphasis should be placed upon restorative postures.

A pregnant woman in her first trimester should be able to do most basic yoga poses, but it is crucial that she listen to her body, and be gentle with it when engaging in physical activity. Priority should be given to strengthening the leg muscles and the pelvic floor, in preparation for later stages of pregnancy, thereby encouraging good circulation in the legs to prevent cramping as blood pressure starts to drop. Standing twists should be avoided, because of the pressure that they put on abdominal cavity. Focus on hip openers, as they encourage the flexibility needed for delivery, but be sure that students do not overdo, as the increased flexibility of their joints can lead to dislocation.

Also, avoid intense abdominal work including Pigeon Pose, and encourage 20 minutes of Side-Lying Savasana each day. Downward-facing dog can be maintained for brief periods of time.


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