Before starting a self-guided yoga practice, it is essential to consult with a doctor to determine whether these exercises are suitable for your condition. Pregnancy is a unique period, and all movements should be performed according to medical recommendations. By following these lessons, users acknowledge full responsibility for their health.
Prenatal yoga differs from traditional yoga by incorporating specially adapted exercises. These movements help maintain physical fitness, regulate breathing, reduce anxiety, and promote a sense of calm and harmony. Regular practice improves overall well-being, prepares the body for childbirth, and creates a nurturing environment for the baby’s development.
Even those without prior yoga experience can practice safely, as long as they consider the specific trimester of pregnancy.
The first trimester involves significant hormonal shifts, mood changes, and increased emotional sensitivity. During this stage, relaxation poses, meditation, and breathing techniques are especially beneficial. Physical activity should be minimal, and deep backbends should be avoided.
The second trimester is the most stable and comfortable period for yoga. With the placenta fully developed and early discomforts fading, it becomes easier to engage in movement. This is a great time to incorporate balance poses, standing, seated, and reclining postures.
The third trimester brings increased pressure on internal organs, which may cause heartburn, shortness of breath, swelling, and other discomforts. Yoga can help alleviate these symptoms. The practice becomes more gentle, with a focus on seated and reclining poses, as well as techniques that relieve abdominal strain.
Certain poses should be avoided throughout pregnancy, including deep twists, forward bends with strong compression, lying on the stomach, vacuum techniques, and any postures that restrict blood flow from the legs and pelvis. Additionally, it is not recommended to attempt advanced asanas, prolonged holds, or deep variations.
Before starting, review the "Asanas and Exercises" section for modifications suitable during pregnancy.
