Yoga Exercises For Pregnant Women
Pregnant women can definitely benefit from doing yoga. The experience is one in which you can focus on what is happening within your body, relieve the stresses from worry and anxiety as well as keep your body in shape during this time. Pregnancy is a time of great risk though, so any and all exercises performed during this time need to be done with great care. At any time that you feel that you have overdone it, stop and rest. Make sure to ask your doctor if yoga is safe for you during pregnancy especially if you have any complications during it.
Exercises You Can Enjoy And Reap Benefits From
Yoga breathing: Probably the most important aspect to the pregnant women is relaxing and relieving stress. Although it is not an exercise, it is a way of taking control of the body once again to encourage positive-ness and to increase health. The right breathing techniques can provide many benefits. Take the time to practice the most basic of techniques that yoga teaches in breathing.
Standing Yoga poses: In your first trimester, the best exercises to do are the standing yoga poses. These are basic and taught in most yoga sessions. This will help strengthen your legs and muscles and help with circulation while reducing leg cramps too.
Asanas: In the next couple of months, you can do what feels right to you. But, never push too hard. You may want to reduce the time that you spend practicing the Asanas as you do not want to overwork or tire your body.
Moderate twisting: You can do supine poses, backbends as well as some twisting as long as you are comfortable. Just ensure that you are doing these in moderation.
Word Of Caution
It is important to note that many yoga practitioners warn against practicing yoga from the tenth through the fourteenth week of pregnancy since these are crucial times in development. Also, it is important to never overstretch the abdomen during any time of the pregnancy. When twisting, do so with your shoulders and the upper back only. As for inversion poses, only do them through the seventh month is you are completely comfortable doing them. Never push too hard and yoga will be very enjoyable during pregnancy.
Showing posts with label yoga for women. Show all posts
Showing posts with label yoga for women. Show all posts
Sunday, January 25, 2009
Monday, January 19, 2009
Prenatal Yoga For Women
What is it? As many may know by now, or not, the word 'Yoga' is derived from an ancient Indian word which translates into "union". Yoga is a practice of poses and postures connected to the development of a person's body strength and flexibility. Different poses or postures have, in themselves, different benefits.
Although it may look easy to a stranger's eye, the alignment of postures are physically challenging for beginners, many of them may giggle at the awkwardness of their posture. I've personally thought and still think that yoga is a slow activity yet I find myself sweating profusely than any other sport that I've tried.
Prenatal Yoga (also known as pregnancy yoga) helps a pregnant mother to 'slow down', literally. During pregnancy, there will be many changes taking place in the human (mother's) body. Hormonal changes, circulatory system changes, respiratory changes, body temperature changes to name a few.
Prenatal Yoga helps and encourages women to adapt to these changes in a positive manner - positive growth. The yoga stretches and poses help in strengthening the birthing muscles, improves blood circulation, reduces backache that are common among pregnant women, reduces anxiety and postpartum yoga quickens the recovery process.
Mental Power
Yoga itself is a physical practice but it starts and ends with the mind. Firstly, free your mind and do not think of anything else during your yoga sessions. Keep in mind that you DO NOT HAVE TO worry about chores, responsibilities and a hundred other things. The priority is me, myself and I.
Second of all, be patient. Yoga is not a get-healthy-quick scheme. Yoga is health program by means of determination, persistence and perseverance. Results may not show immediately as it varies from individuals but the one thing that is certain; the most profound results of yoga are achieved after sometime and not the early stages of practice.
Last but not least, consistent by frequency is the key of yoga. Do it every day and make sure that you do it. Yoga cannot work under 'do-whenever-I-feel-like' circumstances, the right momentum is required.
Common Techniques
There are few common techniques that are recommended for pregnancy. DO NOT ATTEMPT WITHOUT FIRST SEEKING EXPERT ADVICE - I'm merely showing what it's about.
Backbend - Known as the bridge pose, is to lie on your back and bend your knees thereby lifting our hips by the strength of your thighs. This technique or posture strengthens your spine and thus spinal flexibility.
Cat and Cow Stretch - is to pose on all fours (hands and legs) like how a toddler crawls. Keep your spine straightened as a neutral pose. Cow stretch is done by attempting to look at the ceiling by first movement of the tail bone then the spine and finally the neck. Cat stretch is the opposite movement of cow stretch, attempting to look at your abdomen/stomach by first moving the tailbone, followed by spine then neck. Repeat poses alternately.
These are good for beginners to start with. For other poses, seek appropriate instructions:
Cobbler's pose, extended triangle pose, goddess pose, half-moon pose, knee to ankle pose, pelvic tilts and one-legged pigeon pose.
What is it? As many may know by now, or not, the word 'Yoga' is derived from an ancient Indian word which translates into "union". Yoga is a practice of poses and postures connected to the development of a person's body strength and flexibility. Different poses or postures have, in themselves, different benefits.
Although it may look easy to a stranger's eye, the alignment of postures are physically challenging for beginners, many of them may giggle at the awkwardness of their posture. I've personally thought and still think that yoga is a slow activity yet I find myself sweating profusely than any other sport that I've tried.
Prenatal Yoga (also known as pregnancy yoga) helps a pregnant mother to 'slow down', literally. During pregnancy, there will be many changes taking place in the human (mother's) body. Hormonal changes, circulatory system changes, respiratory changes, body temperature changes to name a few.
Prenatal Yoga helps and encourages women to adapt to these changes in a positive manner - positive growth. The yoga stretches and poses help in strengthening the birthing muscles, improves blood circulation, reduces backache that are common among pregnant women, reduces anxiety and postpartum yoga quickens the recovery process.
Mental Power
Yoga itself is a physical practice but it starts and ends with the mind. Firstly, free your mind and do not think of anything else during your yoga sessions. Keep in mind that you DO NOT HAVE TO worry about chores, responsibilities and a hundred other things. The priority is me, myself and I.
Second of all, be patient. Yoga is not a get-healthy-quick scheme. Yoga is health program by means of determination, persistence and perseverance. Results may not show immediately as it varies from individuals but the one thing that is certain; the most profound results of yoga are achieved after sometime and not the early stages of practice.
Last but not least, consistent by frequency is the key of yoga. Do it every day and make sure that you do it. Yoga cannot work under 'do-whenever-I-feel-like' circumstances, the right momentum is required.
Common Techniques
There are few common techniques that are recommended for pregnancy. DO NOT ATTEMPT WITHOUT FIRST SEEKING EXPERT ADVICE - I'm merely showing what it's about.
Backbend - Known as the bridge pose, is to lie on your back and bend your knees thereby lifting our hips by the strength of your thighs. This technique or posture strengthens your spine and thus spinal flexibility.
Cat and Cow Stretch - is to pose on all fours (hands and legs) like how a toddler crawls. Keep your spine straightened as a neutral pose. Cow stretch is done by attempting to look at the ceiling by first movement of the tail bone then the spine and finally the neck. Cat stretch is the opposite movement of cow stretch, attempting to look at your abdomen/stomach by first moving the tailbone, followed by spine then neck. Repeat poses alternately.
These are good for beginners to start with. For other poses, seek appropriate instructions:
Cobbler's pose, extended triangle pose, goddess pose, half-moon pose, knee to ankle pose, pelvic tilts and one-legged pigeon pose.
The Wonderful Benefits Derived From Yoga For Women
Because women have also had a tendency to be more emotional than men, and emotional pressure and stress can have a profound effect on a woman's health. It's been proven many times that emotional distress can translate into various illnesses or physical weakness. Factor such as hormonal change can also have an affect on a woman's health. For this reason many women find yoga is an excellent solution to these health issues that to some extent are unavoidable.
As a woman progresses through her life, different issues can arise. Many women suffer extensively from premenstrual syndrome and menstrual cramps. Menopause incorporates substantial hormonal changes, and can often lead to increased levels of stress for women. Pregnancy is another major change in a woman's life, bringing with it change and stress to the body. During pregnancy it's also possible that health problems of the mother can be reflected in the health of the baby, so naturally the mother wants to be as healthy as possible for the whole pregnancy. Yoga is a great solution to these varied issues, making it easier for women to deal with these health obstacles through their lives.
It's quite common for women to prepare for the last months of pregnancy and labor using yoga. Every mother wants to deliver her baby without any type of complication, and being fit and healthy is a big part of helping that to happen. Certain yoga poses, including the cat pose and the fish yoga pose, are excellent for assisting the mother to develop both the physical strength and mental focus required for labor. Yoga has also been shown to reduce the effects of other pregnancy issues, including morning sickness. Many yoga stretches help to relax and strengthen the pelvic muscles, which makes them function more effectively during birth. And yoga breathing techniques can be used during birth to help the mother focus on the delivery rather than any pain involved in giving birth.
Having a young baby can be very tiring, so women in the postnatal period often turn to yoga to improve their energy levels and vitality. Using the fish yoga pose is great for increasing the processing of oxygen and improving relaxation. The back and neck muscles are also strengthened in this pose, and it has the added benefit of improving nervous system responses. If you're looking to spend a period of time in meditation, then the hero yoga pose is one of the best.
Another popular yoga pose is the cat pose, regardless of age or physical condition. This is because it's particularly good for increasing the flexibility of the spinal column, as well as relaxing the lower back muscles. These muscles carry the weight of the whole upper body when you're standing for long periods of time. Interestingly, the specific position used in the cat pose helps to increase kidney blood irrigation. The cat pose is often followed by the headstand, which can be difficult to master but also produces great results. Reversing gravity in the body allows many parts to rest in a way they normally never do. It's also great for relieving lower back muscle pressure and back pain.
Because women have also had a tendency to be more emotional than men, and emotional pressure and stress can have a profound effect on a woman's health. It's been proven many times that emotional distress can translate into various illnesses or physical weakness. Factor such as hormonal change can also have an affect on a woman's health. For this reason many women find yoga is an excellent solution to these health issues that to some extent are unavoidable.
As a woman progresses through her life, different issues can arise. Many women suffer extensively from premenstrual syndrome and menstrual cramps. Menopause incorporates substantial hormonal changes, and can often lead to increased levels of stress for women. Pregnancy is another major change in a woman's life, bringing with it change and stress to the body. During pregnancy it's also possible that health problems of the mother can be reflected in the health of the baby, so naturally the mother wants to be as healthy as possible for the whole pregnancy. Yoga is a great solution to these varied issues, making it easier for women to deal with these health obstacles through their lives.
It's quite common for women to prepare for the last months of pregnancy and labor using yoga. Every mother wants to deliver her baby without any type of complication, and being fit and healthy is a big part of helping that to happen. Certain yoga poses, including the cat pose and the fish yoga pose, are excellent for assisting the mother to develop both the physical strength and mental focus required for labor. Yoga has also been shown to reduce the effects of other pregnancy issues, including morning sickness. Many yoga stretches help to relax and strengthen the pelvic muscles, which makes them function more effectively during birth. And yoga breathing techniques can be used during birth to help the mother focus on the delivery rather than any pain involved in giving birth.
Having a young baby can be very tiring, so women in the postnatal period often turn to yoga to improve their energy levels and vitality. Using the fish yoga pose is great for increasing the processing of oxygen and improving relaxation. The back and neck muscles are also strengthened in this pose, and it has the added benefit of improving nervous system responses. If you're looking to spend a period of time in meditation, then the hero yoga pose is one of the best.
Another popular yoga pose is the cat pose, regardless of age or physical condition. This is because it's particularly good for increasing the flexibility of the spinal column, as well as relaxing the lower back muscles. These muscles carry the weight of the whole upper body when you're standing for long periods of time. Interestingly, the specific position used in the cat pose helps to increase kidney blood irrigation. The cat pose is often followed by the headstand, which can be difficult to master but also produces great results. Reversing gravity in the body allows many parts to rest in a way they normally never do. It's also great for relieving lower back muscle pressure and back pain.
Yoga For Women - The Best Exercises
The "WARRIOR POSE III": Start in the Mountain Pose with the heels slightly apart, big toes touching, straight legs, chest lifted, and the pelvis in a neutral position. Placing hands on hips, step back with his right foot, so that only the right toes touching the ground, all of your weight on your left foot.
Keep your right leg extended in a straight line as you begin to lean from the hip. Balance the length of the body, from the right heel to your fingertips, on the left leg until your torso parallel to the ground. Keep your weight evenly distributed through the inner and outer heel by hips level. Start with 5 breathing cycles and progress to 15.
Lift your torso and return to the mountain pose, repeat on the other side.
The "PLANK POSE", and "SIDE-PLANK POSE":
Start on your hands and knees, hands directly under shoulders, knees under your hips. Move your feet back until the legs are straight and you are balancing on your toes, feet together. Keep the shoulders back and pulled down, arms straight. This is called the "PLANK POSE".
Press the ankles together, go to the outside of the left foot, hold stacked feet, legs to the right. Lift the right direction then ceiling on them. Let your abs to support your body without clamping and crunching. Then the bottom right hand to the ground, rolling to the right and the return to the PLANK POSE. Please do not forget to repeat on the other side. Hold each breath for 5 cycles.
Harrison Collins is a SEO expert, leading in the field of web content writing, writing wide range of articles on different topics like finance, business, dating, health and many more.
The "WARRIOR POSE III": Start in the Mountain Pose with the heels slightly apart, big toes touching, straight legs, chest lifted, and the pelvis in a neutral position. Placing hands on hips, step back with his right foot, so that only the right toes touching the ground, all of your weight on your left foot.
Keep your right leg extended in a straight line as you begin to lean from the hip. Balance the length of the body, from the right heel to your fingertips, on the left leg until your torso parallel to the ground. Keep your weight evenly distributed through the inner and outer heel by hips level. Start with 5 breathing cycles and progress to 15.
Lift your torso and return to the mountain pose, repeat on the other side.
The "PLANK POSE", and "SIDE-PLANK POSE":
Start on your hands and knees, hands directly under shoulders, knees under your hips. Move your feet back until the legs are straight and you are balancing on your toes, feet together. Keep the shoulders back and pulled down, arms straight. This is called the "PLANK POSE".
Press the ankles together, go to the outside of the left foot, hold stacked feet, legs to the right. Lift the right direction then ceiling on them. Let your abs to support your body without clamping and crunching. Then the bottom right hand to the ground, rolling to the right and the return to the PLANK POSE. Please do not forget to repeat on the other side. Hold each breath for 5 cycles.
Harrison Collins is a SEO expert, leading in the field of web content writing, writing wide range of articles on different topics like finance, business, dating, health and many more.
Yoga For Women - Three Basic Breathing Exercises to Beat Stress
As a busy working woman your life is full. There are bills to pay, clothes to wash, dreams to pursue, maybe children to care for, work projects to complete and me-time to fit-in.
With so many tasks and activities to complete in a day, how do you mange to stay calm and stress-free. During the course of your day, there will be times when you feel frustrated, upset, overwhelmed and maybe lonely.
Sometimes, the full glory of life hits you right in the face and you do not know what to do.
Maybe you are going through a difficult time in your relationship and you feel drained and low on energy, or your child may be being bullied at school and you wonder how best to support her through this.
When you feel overwhelmed and concerned about personal or work matters, what can you do to keep the gremlins at bay and remain focused, upbeat and creative? How do you maintain your sense of inner calm and tranquility with so many opposing and conflicting demands made on your time?
Your breath is your link to improved health, emotional stability and well-being. Learning how to breathe correctly is vital to help keep you balanced and calm. Ancient yoga philosophy says we are all born with a set number of breaths - therefore, it makes sense to use the breath we have efficiently.
Practice the following three basic yoga breathing exercises anytime during your day, when you feel stressed, tired or exhausted. Better still, why not try waking up a few minutes earlier, picking a breathing practice and trying it out before you engage with your day. That way, you start the day on a much clearer and more focused way.
As with all yoga breathing exercises, be gentle, respect and listen to your body. If you feel uncomfortable, stop the exercise and return to normal breathing.
1. Counted Breath
Sit comfortably, with a nice straight spine and your feet firmly resting on the floor, close your eyes and take a long steady breath in through your nose and slowly breathe out through your nose. Do this for 3 more times as it helps to calm and clear your mind. Next breathe in slowly for a count of three and slowly breathe out for a count of six. Repeat this sequence of breathing in for 3 and out for 6 for 3 - 7 rounds. Slowly open your eyes and be aware of how calm and relaxed you feel.
2. Rainbow Breathing
Sit in a comfortable position, with your spine straight and body relaxed. Close your eyes and visualise a rainbow. See all seven colours of the rainbow. Choose any colour or combination of colours from your rainbow. Imagine slowly breathing in this colour/s through your nose and slowly breathing it out. Allow each breath to gradually deepen and travel throughout your body. Feel the tension in your body leave you as breathe your colour in and around and through your body. Continue with this practice until you feel ready to get up and reconnect with your day.
3. Deep Yogic Breathing Either sit comfortably, arms relaxed, nice straight spine and feet resting firmly on the floor or lie down on your bed. Place your right palm on your lower abdomen and your left palm on your upper chest, just below your collar bones. Breathe slowly in through your nose and as you do so, consciously focus on sending your breath from your right hand up to your left hand, be aware of the hands raising on the in-breath and slowly lowering on the out breathe. Repeat this deep yogic breathing for 3 - 7 more times, each time, allowing the breath to be fuller and deeper.
From personal practice and experience, I find the Deep Yogic Breathing Exercise particularly useful to help me unwind at night-time. When I go to bed, I lie on my bed, put my hands in place and just breathe slowly and deeply; my focus on my hands, moving up and down with each breathe, until I fall asleep. Try it and see how it works for you.
As you practice these breathing exercises, you will find your favourite exercise. Stick with it and see what difference it makes to your mood.
Ntathu Allen, Yoga and Meditation Teacher works with working women to inspire and support you feel the fun and joy of living in the now. She teaches you simple yoga relaxation techniques, prayers and guided meditations which empower you to live a fuller, brighter and happier life with the side benefit of helping you achieve anything you have ever desired. To find out more go to: http://www.yogainspires.co.uk and sign up for your copy of Ntathu's free monthly yoga Inspires enewsletter and regular weekly meditations and inspirations.
As a busy working woman your life is full. There are bills to pay, clothes to wash, dreams to pursue, maybe children to care for, work projects to complete and me-time to fit-in.
With so many tasks and activities to complete in a day, how do you mange to stay calm and stress-free. During the course of your day, there will be times when you feel frustrated, upset, overwhelmed and maybe lonely.
Sometimes, the full glory of life hits you right in the face and you do not know what to do.
Maybe you are going through a difficult time in your relationship and you feel drained and low on energy, or your child may be being bullied at school and you wonder how best to support her through this.
When you feel overwhelmed and concerned about personal or work matters, what can you do to keep the gremlins at bay and remain focused, upbeat and creative? How do you maintain your sense of inner calm and tranquility with so many opposing and conflicting demands made on your time?
Your breath is your link to improved health, emotional stability and well-being. Learning how to breathe correctly is vital to help keep you balanced and calm. Ancient yoga philosophy says we are all born with a set number of breaths - therefore, it makes sense to use the breath we have efficiently.
Practice the following three basic yoga breathing exercises anytime during your day, when you feel stressed, tired or exhausted. Better still, why not try waking up a few minutes earlier, picking a breathing practice and trying it out before you engage with your day. That way, you start the day on a much clearer and more focused way.
As with all yoga breathing exercises, be gentle, respect and listen to your body. If you feel uncomfortable, stop the exercise and return to normal breathing.
1. Counted Breath
Sit comfortably, with a nice straight spine and your feet firmly resting on the floor, close your eyes and take a long steady breath in through your nose and slowly breathe out through your nose. Do this for 3 more times as it helps to calm and clear your mind. Next breathe in slowly for a count of three and slowly breathe out for a count of six. Repeat this sequence of breathing in for 3 and out for 6 for 3 - 7 rounds. Slowly open your eyes and be aware of how calm and relaxed you feel.
2. Rainbow Breathing
Sit in a comfortable position, with your spine straight and body relaxed. Close your eyes and visualise a rainbow. See all seven colours of the rainbow. Choose any colour or combination of colours from your rainbow. Imagine slowly breathing in this colour/s through your nose and slowly breathing it out. Allow each breath to gradually deepen and travel throughout your body. Feel the tension in your body leave you as breathe your colour in and around and through your body. Continue with this practice until you feel ready to get up and reconnect with your day.
3. Deep Yogic Breathing Either sit comfortably, arms relaxed, nice straight spine and feet resting firmly on the floor or lie down on your bed. Place your right palm on your lower abdomen and your left palm on your upper chest, just below your collar bones. Breathe slowly in through your nose and as you do so, consciously focus on sending your breath from your right hand up to your left hand, be aware of the hands raising on the in-breath and slowly lowering on the out breathe. Repeat this deep yogic breathing for 3 - 7 more times, each time, allowing the breath to be fuller and deeper.
From personal practice and experience, I find the Deep Yogic Breathing Exercise particularly useful to help me unwind at night-time. When I go to bed, I lie on my bed, put my hands in place and just breathe slowly and deeply; my focus on my hands, moving up and down with each breathe, until I fall asleep. Try it and see how it works for you.
As you practice these breathing exercises, you will find your favourite exercise. Stick with it and see what difference it makes to your mood.
Ntathu Allen, Yoga and Meditation Teacher works with working women to inspire and support you feel the fun and joy of living in the now. She teaches you simple yoga relaxation techniques, prayers and guided meditations which empower you to live a fuller, brighter and happier life with the side benefit of helping you achieve anything you have ever desired. To find out more go to: http://www.yogainspires.co.uk and sign up for your copy of Ntathu's free monthly yoga Inspires enewsletter and regular weekly meditations and inspirations.
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