Yoga for pregnant women (2nd trimester)
Pregnancy is the most amazing and important period in a woman's life. On the shoulders of the expectant mother have a twofold responsibility – for their own health and life, and for the health and life of the future baby. Therefore during pregnancy it is very important to keep yourself in good physical shape, because the front is expecting a tough test – delivery. In addition, physical activity will help to maintain beautiful figure after the birth of a child.
Sport for the expectant mother
Pregnant women, it is important to find a set of exercises that will give you the energy, good health and will be fun.
The expectant mother useful long walks. In order to benefit from them is maximized, it should take care of comfortable shoes that will prevent foot fatigue. Very effective walk up the stairs. You must breathe through your nose, slowly exhale, and stay right, as the diaphragm acts more actively, which is very important for the proper development of the fetus.
Not all sports are suitable for pregnant women. Absolutely contraindicated: a long-Cycling, rowing, active aerobic dance, skiing and ice skating, horse riding, any exercises that require excessive stretching or sudden movements, and also those at which is strongly bent back.
When you start
The best time to start training for sports is the second trimester. During this period of optimal physical activity for women is fitness, particularly useful is yoga for pregnant women. The 2nd trimester is the Golden time for the expectant mother. Morning sickness and mood swings are behind you, feeling much better than at the beginning of pregnancy, and it is time to deal with them, improve health and prepare for the upcoming birth. Don't forget that the load should be moderate, but constant.
Fitness for the expectant mother
To prevent varicose veins, swelling, improve mood and sleep, reduce back pain, strengthen pelvic floor muscles and prepare the body for childbirth, will help fitness for pregnant women. The 2nd trimester is the safest and most favourable period for such class, if all proceeds without complications.
Exercise in water is one of the best types of physical activity for expectant mothers. Classes in the pool strengthen the back muscles and the press, the skin becomes more elastic. Improving circulation in your chest, swimming promotes good lactation after delivery. Diving prepares the baby to the lack of oxygen at the battles, prevents hypoxia of the fetus.
A great opportunity to prepare for childbirth is an exercise ball for pregnant women. Exercises on the ball help to maintain the flexibility of the spine and make the joints more flexible, train the muscles of the pelvic floor. In addition, it is a great prevention of hemorrhoids.
From cardio to self-study will only fit two. You can go walking, several times a week for 30-40 minutes. Try to keep a steady rhythm and at a speed that allows you to sweat lightly, breathe deeply. You can do Nordic walking.
Another option is to workout at home on elliptical trainer. Work on it conveniently until the sixth month. Choose to practice mode with low or medium intensity, the pedals should be adjusted so that during exercise you do not touch the machine with your belly.
A few simple physical exercises for pregnant women that you can perform at home:
1. Foot. Lying on your side bend the bottom leg and straighten the top. Perform multiple lifts leg that is on top. Then you need to fix the top leg in the air, pulling her bottom straight leg. To repeat, changing sides. This exercise strengthens the muscles of the inner side of the thigh.
2. Strap. Hold the plank position on the toes and forearms for several breath cycles. Exercise strengthens the muscles of the back, abs and arms.
3. One of the most effective exercises for expectant mothers is executed in the mermaid pose with arms stretched up. Hands alternately lowered behind your head. This exercise strengthens the chest.
4. Perfectly relaxes this posture: the buttocks are on your heels. Stretched out forward, you need to try to touch forehead to the floor. When performing belly exercises down on the floor between the knees.
Rules of safe fitness
In this period it is necessary to choose the right exercises, listen to your body and not to abuse exercise. Fitness expectant mother would be useful in the following some simple, but very important recommendations.
— Keep track of the pulse rate, it should not exceed 130 beats per minute. For heart palpitations worsens blood circulation, and the fetus lacks oxygen.
— Any classes, which can lead to falls and injury, contraindicated for pregnant women.
— When placenta previa, anemia of any origin, and despite the risk of miscarriage is forbidden even charge for pregnant women. 2 trimester in such situations should take place calmly and without unnecessary stress.
— If during the class there is a strong fatigue, various pains, shortness of breath or nausea — training must be stopped immediately.
You need to correctly select exercises for pregnant women. 2nd trimester — the period unsuitable for workouts lying on your back, as this is enlarged uterus begins to put pressure on the Vena cava. Deteriorated due to this the blood supply can lead to fainting woman and child will feel the lack of oxygen.
— Exercises on the stomach also should be excluded. The result may be poor circulation, and that increases the risk of miscarriage.
— Should take care of quality sports clothing, which will help you deal with comfort. Special attention should be paid to the chest, due to the increased size and increased sensitivity of certain movements can cause pain.
Contraindications for exercise
Fitness for moms-to-be quite diverse. Every woman can find what is right for her: aerobics, Aqua aerobics, yoga, breathing exercises etc.
But one should be aware of some contraindications:
— chronic diseases, diseases of the cardiovascular system, which are in the acute stage
— inflammatory and infectious diseases, which are particularly acute during pregnancy
— morning sickness severe
is a very dangerous sports for pregnant women with high blood pressure
— not recommended for physical load in children with hypertonicity of uterus, uterine bleeding.
Yoga for the expectant mother
A wonderful way to prepare yourself for the future child, to create favorable conditions for the harmonious development of the crumbs to improve their physical and psychological condition are yoga classes.
The most suitable in this period is special yoga for pregnant women. The 2nd trimester is the best time for such activities. In the complex for pregnant exercises that are performed lying on the back. Mostly the emphasis is on proper breathing and ability to relax, which is very useful for mom and for baby.
Another advantage of such lessons is that after them you will not feel tired or weary. Yoga will help you learn how to manage not only their body but also in spirit. Regular exercise help to reduce the manifestations of toxicity, reduce the risk of stretch marks, eases pregnancy, delivery and the postpartum period. You will forget about such sensitive issues like constipation and hemorrhoids. Stretching and twisting who practice yoga will help to improve the metabolism and digestive processes.
Due to acquired during the lessons of flexibility and plasticity, the expectant mother will be easier to find a comfortable position during labor, and breathing techniques will make the process less painful. If you are unfamiliar with this practice, you can try yoga for beginners.
For charging in the morning and warm up throughout the day will approach the complex of such exercises:
1. Mountain pose and corpse pose help the body to relax. The first is: be straight, absolutely straining every muscle and then relax. For the posture of the corpse to lie on the floor and try to relax all the body.
2. The tree pose. This exercise helps to strengthen the legs and back, provides flexibility in hips and groin muscles. In a standing position you need to stretch the body and arms stretch up, while the feet are drawn down. Lifting bent at the knee leg, set her foot on the inner part of the thigh, the knee should be directed toward. Abstain in the pose for several seconds, then return to the starting position.
3. Exercise "Cat" and "Cow". The combination of these postures helps to release stress in the back. To perform the exercise you must get on all fours, hands should be under shoulders, pelvis and knees are in one line. Making 10 cycles of respiration with deep inhalation and exhalation, slightly bend down, arching the spine to the floor. In this position, you need to stay for ten breaths. Then the back arches up like a cat, and in this position remain for 10 accounts.
4. Posture chair. From a standing position lower yourself into a half squat so that in this position it was very convenient to be 5 cycles of breath. Straight arms are raised up, the back is straight. Repeat 3-4 times.
5. The hero pose. This exercise strengthens legs and improves posture. You need to sit down together at the knees, feet apart. The pelvis lower so that the buttocks sit down on the floor.
6. Butterfly pose opens the hips and strengthens the pelvic floor muscles. Sitting on the rug, gently pull your heels towards the pubic bone, soles of the feet should touch. Groin strains should be comfortable.
Yoga for easy childbirth
Often expectant mothers are faced with this problem: birth is at hand, and the baby does not want to turn head down. A special set of yoga will help the child to take the most suitable position. Great effect of the inverted poses: handstand at the poles, birch, bridge. These exercises are suitable for moms who have worked on previously.Yoga helps to strengthen the uterine wall, and this reduces the risk of premature birth. During exercise is improved blood circulation in the wall of the uterus and pelvis become stronger back muscles and spine. This kid makes is easier to move in my mom's belly.
A set of exercises to strengthen the pelvic floor muscles making them more elastic, and this facilitates easier passage of the baby through the birth canal. In addition, strong and toned muscles after childbirth come back to normal very quickly.
Special yoga exercises designed to train the muscles of the perineum and vagina. This reduces the likelihood of tearing during childbirth. In the hospital is very useful acquired the ability to strain and relax the muscles of the intimate area.
The best time to practice
Ideally to start need while preparing for conception. In that case, if you do not have time, at any stage of pregnancy will be useful for the special yoga for pregnant women. 2 trimester, when the tummy is not very big and feeling good enough is the most favorable period for the start of classes.
Do not forget about caution
During the execution of asanas need to closely monitor their condition. Any discomfort or pain is a signal for immediate cessation of exercise. After school should not be nausea, pain and other unpleasant sensations.
Don't forget that posture on the abdomen of pregnant women is contraindicated. Avoid positions in which you need to bend your back strongly. If you feel that exercise is too much for you, you can lean on a chair or on the wall. Gently stretch, it must be done gradually and carefully. If you are involved in sports early, pay attention to special exercises for pregnant women. The 2nd trimester is the time when the body will be under the force of flowing and gentle load.
Before the training be sure to consult your doctor. Although yoga during pregnancy is considered safe, but to get the approval of the doctor is necessary, because only he knows your medical history and specific circumstances.
If there are no contraindications during this period will only benefit yoga for pregnant women. The 2nd trimester is the time when the risk of miscarriage decreases significantly, the woman is not experiencing nausea and fatigue, the organism has become accustomed to the new condition, so, you can safely start an exercise program. Doing not forget to regularly checked by your doctor.
During pregnancy under the supervision of a qualified coach should be any physical exercises and yoga. For beginners should be developed a special set of exercises, as unaccustomed physical activity is stressful for the female body.
It is not necessary to give it all in training, everything is good in moderation. Exercise, in which clamped the stomach or too much pressure on the pelvis, should be deleted.
First and foremost, starting to engage, you need to learn how to sit down smoothly and gently to get up. Don't forget that exercise should not cause pain, it is not necessary to strain without the need of the movement should be smooth and soft.
Follow these easy recommendations and exercise during pregnancy will bring you only benefits. In addition to physical activity, do not forget about proper nutrition as well as drink special vitamins for pregnant women. The 2nd trimester is the period when the mother's body experiences an increased need for b vitamins due to the growth and development of the fetus. Go to their choice seriously before taking any complex, consult your doctor.