Pre/Post Natal Yoga

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Pre/Post Natal Yoga

Prenatal Yoga

Hello there!

 

Prenatal yoga is defined as ‘yoga practices done during pregnancy.’ It is an alternative to staying fit during the nine months of pregnancy. Besides, it keeps your baby healthy and helps you prepare for labor. However, you need to understand the benefits and safety tips of doing prenatal yoga. 

Benefits of Prenatal yoga

Prenatal yoga focuses on childbirth-preparation classes, encourages stretching, and focuses on breathing. A survey derives that prenatal yoga is safe to practice and can benefit both the mother and the child. 

The following are a few benefits of practicing prenatal yoga.

  • Improvised sleep.
  • Prenatal yoga reduces anxiety and stress.
  • It increases the flexibility and muscle strength required for childbirth. 
  • It decreases lower back pain, headaches, nausea, and shortness of breath. 
  • It helps to create a bond with other new parents and reduce stress.

Prenatal yoga can also help you meet and bond with other pregnant women and prepare for the stress of being a new parent.

What happens during a prenatal yoga class session?

Follow Your Heart

It involves breathing, gentle stretching, doing postures, and focusing on relaxation techniques.

  • Breathing

Breathing in and out will be an encouraging practice during your yoga session. This technique might reduce shortness of breath during pregnancy and help with contraction during labor.

  • Gentle stretching techniques

Our teachers would encourage you to stretch your body in a full range of motion, as per the requirement.

  • Practicing postures

You must move your body in different positions while standing, sitting, or laying on the ground to increase flexibility, strength, and balance. Essentials like blankets and cushions are encouraged to provide support and comfort.

  • Relaxation Techniques

In the last few minutes of each session, you need to relax your muscles and restore your breathing, pulse, and heart rate. Paying attention to your sensations, thoughts, and emotions can provide calmness. 

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Are there any yoga postures to avoid for pregnant women?

 

Various yoga postures can be difficult to perform. Take the help of your instructor before you try any of those. However, prenatal yoga, hatha yoga, and restorative yoga are the preferred yoga choices for pregnant women.

 

Also, avoid practicing hot yoga as it can be harmful to both the mother and the child. It can increase heart rate immensely.

Are there specific safety guidelines to follow for prenatal yoga?

 

You must follow the basic safety guidelines mentioned below while practicing prenatal yoga. 

  • Talk to your doctor or health care provider before you begin a yoga class.
  • Set realistic goals considering the health of your baby.
  • Stay hydrated while doing yoga.
  • Avoid difficult postures like laying on your belly or bending forward from your back.
  • Use props as mentioned above as your belly grows.
  • Do not exhaust yourself while doing yoga.
  • Contact your health service provider immediately if you experience any pain while doing prenatal yoga.
How do I choose a prenatal yoga class?

 

Visit our program page to book a class. There is an option to join a class individually or in a group. You can also drop a mail or call us at (ID/number) for further inquiries.

Postnatal Yoga

Post-natal or postpartum yoga is a less intense practice. It helps to deal with bodily changes after a baby’s birth. It benefits the most after the first three months of childbirth. 

Benefits of postnatal yoga

After childbirth, it is natural for women to feel a loss of energy or appetite. Various changes take place in the body and postnatal yoga helps to deal with them. While anxiety and depression are common symptoms of the drain of energy after childbirth, some other symptoms are as follows

  • Endless crying
  • Mood swings
  • Sleeping too less or sleeping too much
  • Hopelessness
  • Self-harm thoughts
  • Fear of not doing the right thing for your child
  • Withdrawal from regular activities
  • Feeling annoyed all the time

Benefits of Postnatal Yoga

  • Promotes calmness
  • Reduces anxiety and depression
  • Improves blood circulation and reduces blood pressure
  • Decreases muscle tension

 

 

Practicing postnatal yoga can help you restore energy and promote calmness in your mind. It will improve your sleep cycle and will help you maintain a healthy relationship with your child. The symptoms of postpartum depression can take place after days, weeks, or even after a year of giving birth. 

 

At Vardhaman Yoga, we consider all safety precautions and help you restore your energy without any hassle. Visit the contact us page for any queries.