The yoga for pregnant women will help to be prepared for childbirth, to unweight the backbone and to increase elasticity of ligaments and joints. However this set of exercises has contraindications.
Pregnancy – the special period in the woman's life when all her thoughts and actions are directed to incubation and the birth of the healthy kid. Many future mothers subconsciously seek to reduce the physical activity not to do much harm to the child, but there is such practice which is made taking into account position of the woman – the yogi for pregnant women. Exercises from this complex are directed to the training and setting of breath, maintenance of physical shape, elimination of alarm and creation of feeling of harmony and rest.
The advantage of yoga for pregnant women is huge. It prepares the organism for childbirth and provides favorable conditions for development of the kid. In process of management of the breath the blood circulation improves, fabrics and bodies are more fully saturated with oxygen that excludes the possibility of the hypoxia of the fruit. What else is important – the backbone unloads, fabrics and joints gain big elasticity and elasticity.
However before starting performance of the set of exercises, it is necessary to consult with the doctor. If pregnancy proceeds with any pathologies, it is impossible to train. And in the absence of contraindications it is necessary to practice yoga with care, avoiding asanas on the press, and constantly listening to own feelings. At the slightest discomfort, dizziness, nausea and pain the training it is necessary to stop and have a rest.
You shouldn't practice asanas with twisting and to hold the breath for long term.
For performance of the pose of the cat or Katuspadasana it is necessary to kneel, having rested palms against the floor precisely under shoulders. On the breath to raise the chin up, the tailbone also has to aspire to the ceiling, and the waist to the floor. On the exhalation to curve the back up, and to direct the chin and the tailbone to each other. Shovels to straighten, focus on feeling of lengthening of the back. To repeat 5–10 times. This asana increases elasticity of muscles of the back, unloads the uterus and the backbone. To receive Utkatasana's pose, it is necessary to sit down on the legs bent in knees and widely placed in the parties. To hold the back directly, balancing on fingers with the foot. Heels have to adjoin practically with each other, palms should be connected before the breast in prayful gesture. Beginners can carry out this exercise strengthening muscles of legs and improving blood circulation in the field of the basin near the support. The following exercise by something reminds the lion pose in usual yoga. To rise on all fours and to place knees in the parties as it is possible more widely. The foot it is necessary to connect together. Palms to lean against the floor ahead of itself so that finger-tips "looked" in different directions, to turn the eye forward, slightly to bend the back. In several seconds to fall by elbows and to try to relax as much as possible. The chin to direct a little up and to focus on breath, feeling tension in the field of the internal surface of hips. In 30 seconds to return to the home position and to repeat exercise of 5-10 times.
If at the end of pregnancy it becomes impossible to breathe in the same rhythm as before, it is necessary to break occupation into several approaches and to simplify them.
In the pose of absolute rest – Shavasane, it is necessary to breathe at first deeply, slowly and rhythmically, and then naturally and measuredly. To lay down on the back, to extend hands along the body palms up. On the breath to strain all muscles of the body, to exhale and in the same tension to make several full cycles of breath. Muscles of the body need to be relaxed in the sequence from below up: at first legs, then hips, stomach, breast, neck and head.