The cacophony about yoga on (International Yoga Day) this day, can confound even the most avid expert on the subject. Especially when colossal amount of information is available on the internet, mostly coming from non-authentic sources or self proclaimed experts. And therefore it is pertinent for pregnant women to get their facts straight, before plunging into the practise of yoga.
Is Yoga safe for pregnant women ?
This absolutely depends on an individual and the situation she is in, and therefore it is highly recommended that a pregnant woman should practise yoga only after consulting the right doctor (Gynaecologist), and should have regular check-ups.
According to the original research “Yoga in Pregnancy: An Examination of Maternal and Fetal Responses to 26 Yoga Postures” published in the “Obstetrics & Gynecology: December 2015 – Volume 126 – Issue 6 – p 1237–1241” researchers concluded that there was maternal and fetal safety in specific yoga postures.
Note: Therefore it is very important to consult a doctor and discuss even minute details, before and during yoga practise.
Do’s and Don’ts
The following do’s and don’t should not be considered as an alternative to consulting your doctor. These are for general awareness and education purposes.
- Make sure you inform your instructor that you are pregnant and which trimester is going on
- Avoid asanas and postures on the back after first trimester
- Don’t stretch too much of your muscles, especially in the abdominal area
- Once the second trimester starts, make sure you use a support like a chair, a wall or something to hold on, for standing positions/asanas
- Stay away from any kind of hot yoga, or hot environment
- Make sure you are practising yoga under the supervision of a certified yoga instructor and not a self proclaimed expert or your friend who knows a thing or two about yoga
- Immediately stop yoga if you feel a little discomfort and consult your doctor
- Prefer to use your own yoga gear like mats, to reduce the chances of infection
- Avoid doing yoga in a polluted environment
- Avoid overdoing yoga, and stick to the guidelines given by your instructor
- Discuss all your asanas/postures with your doctor
You will get more recommendation and information on which yoga postures you should do and which you should avoid in the following article by babycentre.com.
Also a few months back, an article in Times of India provided the top 8 yoga postures for pregnant women. As it has been iterated many times, do not start practicing these asanas before consulting your doctor, as these postures may be safe in general, but a lot depends on your own physical structure, medical history and your individual medical condition and situation. Click here to know top 8 yoga postures recommended by Times of India news article.
You can also refer to this article by stylecraze.com to know more about effect of yoga on your body and things you should take care while performing yoga postures. http://www.stylecraze.com/articles/yoga-poses-for-pregnant-women/