Know the Benefits of Yoga for Pregnant Women

Wanita hamil harus tetap aktif untuk tetap bugar. Salah satunya adalah melakukan yoga untuk ibu hamil. Yoga hamil tidak hanya bermanfaat untuk menjaga kesehatan tubuh selama kehamilan, tetapi juga mempersiapkan diri untuk bekerja dan membantu menjaga kesehatan janin.
Selama kehamilan, tubuh wanita mengalami berbagai perubahan yang dapat berdampak pada kesehatan. Salah satu cara untuk tetap sehat selama kehamilan, secara fisik dan mental, adalah melakukan yoga untuk wanita hamil.

Know the benefits of yoga for pregnant women
Pregnant women must stay active to stay in shape. One of them is doing yoga for pregnant women. Pregnant yoga is not only beneficial for maintaining a healthy body during pregnancy, but also preparing for work and helping to maintain the health of the fetus.

During pregnancy, a woman's body undergoes various changes that can affect health. One way to stay healthy during pregnancy, physically and mentally, is to do yoga for pregnant women.

Benefits of yoga for pregnant women
Yoga for pregnant women can increase strength and flexibility of the body. The movements will also practice breathing to help the work process to be calmer, easier and smoother.

Other benefits of yoga for pregnant women are:

• Smooth blood circulation.
• Helps improve body posture.
• Improve sleep quality.
• Reducing stress and anxiety, especially those related to pregnancy and childbirth.
• Relieve complaints from pregnant women, such as lower back pain, shortness of breath, headaches, pelvic pain, and nausea.
• Reducing the risk of pregnancy complications, such as giving birth to premature babies and low birth weight.
• Reduce blood pressure.

Besides being beneficial for fitness, yoga for pregnant women, which is practiced along with other pregnant women, can support emotional conditions. Participating in yoga classes for pregnant women can motivate pregnant women to stay active.
Yoga rules for pregnant women
The best time to start yoga for pregnant women is the second trimester of pregnancy or 14 weeks and over. Although some gentle, safe yoga moves are performed during the first trimester of pregnancy, pregnant women, especially those who have never tried yoga, are advised to wait until the second trimester.

When doing yoga for pregnant women, pay attention to the following:

• Do yoga for pregnant women while accompanied by an instructor. Start slowly and gently, that is, by practicing abdominal breathing.
• Take a deep breath through the nose until the air fills the stomach, then exhale slowly through the nose. This breathing exercise can reduce pain and allow pregnant women to remain calm during childbirth.
• Yoga movements of pregnant women are designed to stretch, not tighten muscles. But remember, avoid postures that stretch excessive muscles, especially the stomach. If you feel uncomfortable or sick, stop exercising immediately.
• Avoid lying on your back for too long. Lying on your back can put pressure on large blood vessels in the abdomen and reduce blood flow to the uterus. This position can also cause dizziness, shortness of breath and nausea in pregnant women.
• If you experience feelings of heat, nausea, dehydration, abdominal pain, loss or blood in the vagina, stop exercising immediately.
• It is recommended to do yoga for pregnant women 3 to 5 times a week for 30 minutes. Practicing every day is also allowed, as long as it's not too much.

Always provide drinking water during exercise, avoid excessive exercise and do not force yourself. If you have difficulty breathing or talking while doing yoga for pregnant women or other sports, that means the exercise is too strenuous, so stop immediately and rest.

Because the conditions of every pregnant woman are not the same, you should consult an obstetrician before deciding to register a yoga class for a pregnant woman. For pregnant women with a history of miscarriage or complications during pregnancy, your doctor may suggest other exercise options.

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