For pregnant women, prenatal yoga may be one of the recommended exercises to try. This exercise employs appropriate and safe movements that aim to help the labor process.
In addition to the yoga exercise, a pregnant woman should prioritize adequate water intake and fulfilling nutritional needs. However, there are several precautions to be noted. Let's explore further down below!
What Is Prenatal Yoga?
Prenatal yoga is a yoga exercise that caters to the physical conditions of women during pregnancy. These adjustments allow pregnant women to exercise safely.
Through various movements, prenatal yoga focuses on practicing breathing and training the hip, which will greatly help during labor. This exercise can help smooth the labor process, whether for a normal or cesarean delivery.
How Prenatal Yoga Benefits Pregnant Women
Although prenatal yoga only includes simple movements with light intensity, it offers a variety of benefits for pregnancy. Here are some of the physical and mental benefits of prenatal yoga for pregnant women:
- Relaxes the body.
- Improves flexibility and muscle strength.
- Reduces nausea, shortness of breath, and headaches.
- Reduces stress and anxiety.
- Improves sleep patterns.
- Helps the mother bond with the fetus.
Prenatal Yoga Movement Recommendations
To safely practice yoga movements during pregnancy, it is necessary to make adjustments and apply variations adhering to the conditions.
Before exercising prenatal yoga, make sure to prepare AQUA 600 ml first. AQUA water has a cold sensation even though it is not fresh out of the refrigerator. AQUA water also comes from a protected source, ensuring the natural mineral composition is retained after the packaging.
AQUA is 100% pure mountain water containing natural minerals without any additional substances, which gives health benefits to the body. Thanks to its purity, AQUA can be the perfect companion for prenatal yoga activities.
Once AQUA 600 ml is ready, it's time to get ready for a prenatal yoga class.
Remember that some movements, such as intense stretch pose and chair pose, should be done with professional assistance. Some of the movements will also be adjusted upon entering the trimester to prevent unwanted risks.
Here are some recommended moves to try:
1. Cat and Cow Pose
Cat and cow pose consists of two basic yoga poses, cat pose and cow pose. These two poses are done alternately to stretch the back and neck. This prenatal yoga movement is safe for pregnant women who are in the first trimester.
2. Goddess Pose
The Goddess pose includes standing and opening both legs outward at opposite angles. This movement strengthens the lower legs and trains the opening of the hips, which is beneficial for pregnant women.
3. Child Pose
Child pose helps release tension in the shoulders, chest, hips, and lower back. To do this move, kneel, sit on the heels, and stretch the arms straight ahead.
4. Wide-Legged Squat
The wide-legged squat helps reposition the fetal head into the pelvic cavity, allowing the fetus to easily enter the birth canal. This movement helps mothers prepare for labor, especially during the third trimester.
5. Gentle Seated Side Bends
The next yoga move for pregnant women is gentle seated side bends. First, sit on a yoga mat. Then, bend the back slowly from one side to the other.
6. Mountain Pose
Though considered simple, the mountain pose can help improve posture. To perform this pose, stand straight and move the feet together. Then, raise and pull the arms above the head. Hold the position for a few breaths.
7. Tree Pose
Tree pose includes standing on one leg and leaning the other leg on the foot for support. This yoga movement can strengthen leg muscles and train body balance.
8. Intense Stretch Pose
The intense stretch pose consists of standing in a mountain pose while bringing both palms to the waist, bending the upper body, and moving the palms until they touch the floor.
This movement should be done under professional supervision and adjusted when pregnant women enter the trimester to prevent unwanted risks.
9. Half Intense Stretch Pose
Half intense stretch pose is a variation of intense stretch pose. This movement requires the assistance of a wall or chair. When practicing this movement, pregnant women should not hold their breath.
This movement should be done with professional assistance. Additionally, adjustments need to be made when entering the trimester of pregnancy to prevent unwanted risks.
10. Chair Pose
Start with a pose as if you are sitting in a chair. Do the mountain pose, inhale, raise your hands, and spread your fingers. After that, push the body back and lower the hips as if you were sitting in a chair.
Pregnant women should do this movement under professional supervision to ensure that the movements are correct and safe for the womb.
Tips When Doing Prenatal Yoga
Although prenatal yoga has various benefits during pregnancy, it still needs to be done carefully so as not to harm the health of the mother-to-be. For that, pay attention to the following tips:
1. Consult a Doctor
Before applying for a class or trying the exercise, consult with an obstetrician. Prenatal yoga under certain medical conditions, such as shortness of breath or poor fetal condition, can endanger the womb.
2. Measure the Intensity
If you take a prenatal yoga class at a studio, the exercise may last 60-70 minutes 1-2 times a week. On the other hand, exercising prenatal yoga at home for about 30 minutes is enough.
3. Adjusting Movements for the Trimester
Each trimester of pregnancy causes different physical changes. Therefore, adjustments to prenatal yoga movements are required. In fact, some movements are not recommended during certain trimesters.
4. Take a Professional Yoga Class
When registering for a class, make sure that the instructor has a certificate and specialized experience in prenatal yoga. With professional assistance, you can safely and effectively practice prenatal yoga movements.
5. Drink Enough Water
To prevent dehydration, pregnant women are advised to consume 2.5-3 liters of water per day. Adjust the amount according to the physical activity, pregnancy condition, weather, and others.
Prenatal yoga can cause the increased production of sweat. Therefore, pregnant women need to maintain their body fluid balance by drinking enough water.
In this case, AQUA 600 ml can be a suitable hydration choice. It's practical and easy to carry anywhere. With this mineral water, pregnant women can recharge their body fluids after the practice.
AQUA is the right drinking water during pregnancy because not all water is AQUA. The water comes from protected mountain springs, selected through 9 selection criteria, 5 stages, and at least 1 year of research on more than 600 parameters.
As an authentic Indonesian product, AQUA has obtained a halal certificate, passed the BPOM test, and meets SNI standards. With this quality assurance, AQUA is safe for consumption by anyone, including pregnant women. AQUA is 100% Pure, 100% Indonesian, and 100% Halal.
