PRENATAL YOGA- 1st TRIMESTER

        INTRODUCTION:

• Prenatal yoga practices offers a balanced sequence of joint mobility exercises,seated & standing postures,breathing practices,hip openers & relaxation techniques.

• These practices are completely different from regular classes.

   

  

  
  

   YOGA PRACTICES TO BE FOLLOWED DURING EACH TRIMESTER:

   Before Conception: 

  pelvic floor exercises :

  Pelvic floor consists of group of muscles which connects a pubic bone and back bone like a bridge.

  if your pelvic floor muscles are weakened, you may experience leakage of urine when you cough, sneeze or strain.
  

  • By  performing these exercises,we can strengthen the pelvic floor muscle.

  • It helps the body to cope with the growing weight of the baby.

  • Healthy,fit muscles before the baby is born will help in more comfortable & easy delivery

  • It helps to reduce or avoid stress incontinence after pregnancy 

    1. kegel's exercises:

       It takes nearly 8-20 weeks for noticeable improvement to occur.

       Type: fast & slow kegel exercises 

       Duration: 5 minutes at least 3 times a day
       

       Procedure:
       

  

  SLOW & FAST KEGEL EXERCISES
  

  
  

  

  BRIDGE & WALL SQUAT
  

  1st trimester:

  1.  loosening exercises

  2. utkatakonasana flow

  3. supported reclining pose

  4. uttanasana

  5. vrksasana

  6. anjaneyasana
     

  7. Heart opener pose 

      

      

     

     
     

     

     
     

     

     
     

     

     
     

     TO BE CONTINUED...