A guest post by Kate from the Pregnancy Yoga Online Course
How active yoga exercises and regular breathing and meditation practice prepare you for birth
You are pregnant and are probably asking yourself the following questions: “What and, above all, which exercise is particularly good for me and my baby now?” “Which sports and exercise sessions should I reduce during my pregnancy?” “How can I adapt my yoga practice during pregnancy?”
I want to reassure you right away: some women don't know how lucky they are in the first few weeks and just carry on exercising as usual. This doesn't harm the growing baby in your belly in any way. The first trimester is ideal for getting plenty of exercise, as you're not pushing a "big bump" in front of you yet.
Typical uncertainties in early pregnancy
A midwife or gynecologist can confirm a pregnancy. The first ultrasound in the doctor's office usually takes place between the seventh and ninth week of pregnancy. From this point on, it is likely that the baby's heartbeat will be heard. The embryo will also be visible via ultrasound.
However, it can also happen that the heartbeat is not yet recognizable so early. A follow-up examination is often arranged one or two weeks later. This waiting period is often characterized by intense emotions: joy, uncertainty or even fears arise. This is completely normal and understandable.
Pregnancy also brings with it major changes in other ways. Countless questions are circling through your head: "Am I up to this task?" "Do we really want a baby?" "Is my baby well and healthy?" "What am I not allowed to do from now on?" "What do I have to do?" You lose concentration and you can't fall asleep at night.
How can you find peace again in these moments? By letting yoga be your anchor. Yoga is an effective, holistic approach that will provide you with positive support during this early period and throughout your entire pregnancy.
Active exercise in early pregnancy – yes or no?
A pregnancy is as individual as the woman carrying the child. The recommendation regarding the level of physical activity is just as unique: regular exercise sessions can be just as right as complete rest. But how do you find your individual answer to this question? Through your own gut feeling. Because during this special time you learn and deepen one thing above all: to trust your feelings. Do you feel like an active workout, a hike, a cross-country ski tour or even a surf in the sea? Then do it!
If you want to start a new sport during your pregnancy, yoga is perfect. Yoga strengthens and stretches your body and prepares it for birth. You sharpen your mindset and look inward. Targeted breathing exercises carry you through the entire pregnancy and accompany you until after the birth. The holistic approach makes yoga the perfect accompaniment for pregnancy - right from the first trimester.
How can yoga support you in early pregnancy?
The first weeks of pregnancy are incredibly exciting. Emotional fluctuations and the first physical changes occur. Especially hormonally, your entire body is now preparing for the next nine to ten months to help your baby develop.
This change in your body can lead to all kinds of problems: nausea, extreme tiredness, exhaustion and a pulling sensation in the chest are among the most common pregnancy symptoms. They can occur, but they don't have to. If they do occur, however, then exercise is usually out of the question. But even if it may be harder to start, yoga and exercise can be a great support for you as an expectant mother in early pregnancy.
I will introduce you to three ways in which yoga can accompany you during pregnancy.
Yoga during pregnancy #1: Your meditation practice
If your thoughts just won't stop going in circles, you feel increasing tension or you just want a moment to yourself: meditation is your lifeline during pregnancy. You relax your body and mind and allow yourself to look at your challenges from the outside. Meditation helps you to let your feelings be there without judging them.
Yoga during pregnancy #2: Your breathing practice
Breathing is the flow of our life. Consciously directing it, intensifying it or lengthening it has a positive effect on your own body and mind, but also on your baby. Targeted breathing exercises help you to deal with early pregnancy symptoms such as nausea, tiredness or circulatory problems and to recharge your energy levels.
Breathing exercises during pregnancy are also a great preparation for birth. During birth, breathing is an essential tool for bringing your baby into the world.
Yoga during pregnancy #3: Your physical, active and grounding yoga practice
There are women in early pregnancy who don't feel like doing active yoga sessions at all. But there are also those pregnant women who have an unbridled energy flowing through them. Active and grounding yoga asana sessions are a real treat for precisely these women. However, some exercises that we know from classic yoga and certainly enjoy practicing should be adapted during pregnancy. Yoga for pregnant women focuses on precisely those areas of the body that need a lot of attention at the moment and also after the birth: strong arms and legs, a healthy back and relaxed muscles. A large part of pregnancy yoga is also sensing and training the pelvic floor.
Some important things to keep in mind during pregnancy and pregnancy yoga:
Firstly, the softening hormone relaxin will change your body, and that's a good thing! Because you need this flexibility for the birth. Your body is in a phase of intense change, which you can accept. You'll probably notice that you're particularly flexible during this phase. But that's exactly why you should avoid OVERstretching.
Secondly, your breathing sets the pace during your pregnancy: If you start panting or groaning during exercise or an intensive yoga session, be sure to take a break. However, sweating and intensive breathing are perfectly acceptable.
Third: Take breaks and listen to your body. During pregnancy, you should not exceed your limits or push your boundaries. If your body tells you that it is tired, you should not ignore this sign, especially during pregnancy, but accept it and follow it.
Fourth: Stop actively training your rectus abdominis muscles in the first trimester. For example, roll over onto your side from a lying position. If the rectus diastasis begins to show, in which the right and left rectus abdominis muscles move apart, this is an urgent sign that you must now absolutely protect the rectus abdominis muscles. They move apart to make room for the baby.
Kate, Liz and their pregnancy online course
In the pregnancy yoga online course, Kate and Liz combine all their knowledge and experience as yoga teachers and nurses. What's special: Their course is also suitable for the first trimester. You can expect relaxing and activating yoga sessions, strengthening Vinyasa flows, numerous meditations and yoga nidra sessions, breathing exercises and expert knowledge on the subject of pregnancy and birth.
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