Prenatal Yoga: Nurturing Your Body and Managing BMI

Pregnancy is a wonderful phase that requires extensive care of your body while ensuring controlled physical exertion. Maintaining your health and doing what's best for the upcoming baby are priorities for every mother.

Limited physical activity in pregnancy reduces calorie expenditure, leading to weight gain. A few of the contributing factors are emotional eating, fluid retention, metabolic alterations, and muscle loss. Here, you will learn how to maintain your health and overall BMI through the benefits of prenatal yoga.

Weight Gain During Pregnancy & BMI

During pregnancy, weight gain is not just expected but necessary for the health of both mother and baby. The importance of welcoming this healthy weight gain lies in the following factors:

• Improves Chances for a Smooth Delivery: Optimal weight gain supports the body in preparing for childbirth, making the delivery process smoother and less stressful.
• Reduces Chances of Gestational Diabetes: Maintaining a healthy weight during pregnancy reduces the risk of developing gestational diabetes, ensuring better health for both the mother and the baby.
• Easier Weight Loss Postpartum: Healthy weight gain during pregnancy can facilitate easier postpartum weight loss, helping mothers regain their pre-pregnancy weight more efficiently.

Recommended BMI Levels During Pregnancy

Refer to this chart below to gain a quick overview of your weight management during pregnancy:

Does Yoga Promote Prenatal Health?

Yoga has a rich history of promoting overall well-being, and its benefits extend gracefully to prenatal health. According to BMC Pregnancy and Childbirth Research, prenatal yoga goes beyond a trend and acts as a valuable resource for expecting mothers.

A research published in the acclaimed NIH Journal, further research suggests that yoga asanas are well-indicated for pregnant women and lead to improvements in pregnancy, labour, and birth outcomes.

Benefits of Prenatal Yoga Asanas in Different Trimesters

• May Improve Sleep: Prenatal yoga helps alleviate common discomforts such as back pain and insomnia, promoting better sleep quality.
• Prepares the Body Muscles for Labor & Delivery: Through gentle stretches and strengthening exercises, prenatal yoga helps prepare the body for the physical demands of labour and delivery.
• Reduces Stress: Yoga encourages relaxation techniques, such as deep breathing and mindfulness, which can significantly reduce stress levels during pregnancy.
• Boosts Mental Health: Practising yoga asanas fosters a sense of emotional well-being, providing expectant mothers with tools to navigate the emotional ups and downs of pregnancy.
• Improves Blood Flow: Proper circulation is crucial for both maternal and foetal health, and prenatal yoga promotes improved blood flow, ensuring optimal nourishment for the baby.

How Does Yoga Help During Pregnancy?

Yoga encompasses various components that contribute to its effectiveness in promoting prenatal health and overall BMI:

• Asanas:Yoga poses help strengthen the body, improve flexibility, and alleviate common pregnancy discomforts such as back pain and swelling.
• Pranayama:Controlled breathing techniques in yoga asanas help calm the mind, reduce stress, and increase oxygen supply to the baby.
• Meditation: Mindfulness meditation practices in yoga promote mental clarity, emotional stability, and a deep connection with the growing baby.

Are There Any Risks of Prenatal Yoga?

Prenatal yoga, when practised under the guidance of a trained professional, poses minimal risks. However, it's essential to follow precautions:

• Consult a Professional Yoga Teacher: Each trimester of pregnancy has different needs and limitations, so it's crucial to consult a qualified yoga instructor who specialises in prenatal yoga.
• Avoid Overexertion: Listen to your body and avoid overdoing yoga poses. Modify or skip any poses that feel uncomfortable or strenuous.
• Stay Hydrated: Drink plenty of water before, during, and after prenatal yoga sessions to stay hydrated and prevent overheating.

7 Useful Asanas During Pregnancy

First Trimester (Week 1 - Week 12):

• Vakrasana: This seated twist helps relieve backache and improves digestion.
• Konasana: This standing side stretch helps alleviate tension in the spine and promotes relaxation.
• Parvatasana: Mountain Pose promotes proper posture and strengthens the spine, removing back pain.

Second Trimester (Week 13 - Week 26):

• Utkatasana: Also known as Chair Pose, it strengthens the lower body and prepares for childbirth
• Paryankasana: Reclining Hero Pose helps open the chest and improve breathing, benefiting both mother and baby.
• Bhadrasana: Butterfly Pose stimulates circulation in the pelvic area and prepares the body for childbirth.

Third Trimester (Week 27 - Birth):

• Hast Panangustasana: Extended Hand-to-Big-Toe Pose improves balance and stretches the legs gently.

5 Extra Health Tips for Expecting Mothers

In addition to utilising the benefits of prenatal yoga, expecting mothers can optimise their health during pregnancy with these tips:

• Regular Prenatal Checkups: Stay updated on your health and the baby's development through regular prenatal visits with your healthcare provider.
• Maintain a Healthy Diet: Consume a balanced diet rich in essential nutrients, including folates, to support the baby's growth and development.
• Be Physically Active:Engage in low-impact exercises such as walking or swimming to maintain fitness and prepare the body for childbirth.
• Get Ample Rest: Prioritise sleep and rest to rejuvenate the body and promote overall well-being during pregnancy.
• Make Your Birth Plan: Discuss your birthing preferences with your healthcare provider and create a birth plan that aligns with your wishes for labour and delivery.
• Read more to know about BMI calculator

Wrapping Up

In conclusion, prenatal yoga offers numerous benefits for expectant mothers, supporting physical health, emotional well-being, and overall pregnancy experience. By incorporating yoga asanas into their routine and following these guidelines, mothers-to-be can nurture their bodies and manage their BMI effectively throughout pregnancy.

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