Whether you have been practicing Yoga for years, or if you have never stepped on a shala, the practice of Hatha Yoga can help you carry a more bearable pregnancy, but like any exercise, it has several contraindications that are important to take into account. First of all, the basic notions tell us that it is better to stop the practice during the first trimester, to give the baby the opportunity to settle, so that in these three months you can take advantage rather to meditate, do breathing exercises and of course, relax a little.
The most important benefit of Yoga is learning to breathe. In the practice of any style of Hatha Yoga special emphasis is placed on inhaling and exhaling through the nose. Ujjaji breathing, which is practiced in the styles of Ashtanga and Vinyasa Flow and is done by closing the glottis, which produces a sound similar to the waves of the sea, helps keep your mind calm and focused. In addition, long, calm exhalations act on the parasympathetic nervous system relaxing your body. Learning to breathe in and out in this way will benefit you greatly the day your baby comes into the world. Although probably nothing prepares you at all for that moment.
On the other hand, the hip opening postures, such as Baddha Konasana, the butterfly and Padmasana, the lotus, are wonderful to prepare this area and facilitate childbirth. It is important to remember that as your baby grows and especially in the last trimester, lowering the torso in these positions becomes increasingly complicated. As soon as you feel uncomfortable, better keep your back upright and focus on your breathing: the most important thing is that you feel good.
The cow-cat sequence relieves back pain a lot and that is why it is highly recommended for all women, who due to the weight of the baby, begin to suffer from pain, especially in the lumbar area, which is the one that carries all the weight. Remember to open your chest with each inhalation and curl your back, like an angry cat, with each exhalation. Practice this sequence slowly and you will notice the changes.
It is important to avoid any posture that puts pressure on the abdomen, such as face-down postures such as Bhujangasana, cobra and Dhanurasana, the arch. Strong twists like Marichasana are not good either, instead, you can try Bharadvajasana: sit on the floor, or in a chair, cross-legged and turn your torso slightly, first to one side, staying in place a couple of breaths and then, the other.
You have to be careful with inverted postures: if you have never done one, this is not the time to learn. If you feel comfortable, you can keep in your practice the stand on the shoulders, which is very relaxing for the legs, because it helps circulation, because blood is returned to the heart more easily. The head stop is better not to do it to avoid accidents such as an eventual fall, especially since as your body changes, your sense of balance will be somewhat affected.
Finally, and most importantly, remember that your body is your best teacher, if you do not feel well, it is better to perform an easier posture or even stop at all. The best thing is that you enjoy these months and if you have doubts, consult your teacher.
