Posted by: Trudy Prevost | September 3, 2013

Challenges during Pregnancy Yoga

Belles

CHALLENGES:

Nausea: Many women experience nausea or morning sickness; especially in the first trimester.

What you can do: If your morning sickness is not severe and you feel all right practicing, try not to practice on an empty stomach. Eat a small portion of fruits or vegetables before class. Other good choices that digest quickly: a smoothie, bush tea, coconut jelly or sea moss. Some experience relief with gentle backbends.

 

Back Pain: Many women will suffer lower back and pelvis pain during pregnancy. Often sciatica, occurs as the sacroiliac joint is compressed from the added weight in the belly. Additionally, the hormone Relaxin can overly relax the back support muscles. These symptoms usually go away by three months after delivery. Taking some simple steps to protect your back while pregnant can significantly decrease symptoms and perhaps even prevent back pain altogether.

What you can do: Practice pelvic, lower back and hamstring releases and gentle core strengthening exercises. If you’ve already had sciatic problems before coming to class, it may not be useful to do stretches for it. Rather, relieve the pain through rotating the joint inwardly using kneeling positions, and/or gently rocking over and massaging the buttocks. Try a heat bag on the pain spot after class.

 

Tail Bone Pain Seated: Some women experience pain in the tailbone area when seated.

What you can do: Sit on a cushion or rolled up mat. Omit seated position from your practice and check with your doctor if that does not help. Practice Cat Lift and Cat Tilt. Practice Knees to Chest drawing circles with the knees to massage the lower back area.

 

Hemorrhoids: During the later stages of pregnancy it is best not to sit on heels if prone to hemorrhoids.

What you can do: Eat flaxseeds every day. Eat whole grains and lots of fruits. Place a cushion, rolled up mat or folded towel between the buttocks and the floor.

 

Heartburn/reflux: can occur with the change in the hormones during pregnancy.

What you can do: Try raising the shoulders or torso to create a slope with head up, or try sitting up doing variations of the postures.

 

Swelling of hands and feet, or varicose veins can be due to poor fluid redistribution. It can also be caused by allergies.

What you can do: Try resting with feet up on a chair or wall. In the last trimester, keep hips at a wide angle (20-30cm) from the wall. Exercise if at all possible and do lots of hand and foot movements.

 

Round ligament spasm can occur to the ligament that connects from the corner of the uterus through the groin and pubic area. The ligament spasms, causing a sharp pain like a stitch, usually on the right side.

What you can do: Try bending over at the waist, practice Cat Tilt and Cat Lift standing; sitting; kneeling; hands and knees or cross legged. Practice Knees to Chest.

 

Mood swings can occur from the hormonal changes, inducing emotional states ranging from elation to depression. Yoga helps balance the endocrine/hormonal system and our body’s reaction to it.

What you can do: Practice yoga regularly; including Breathing Techniques and Relaxation and Mindfulness Techniques. Scientific studies show this can improve mood and ease depression during pregnancy.

These tips are to assist and aid those going through pregnancy; they cannot replace the wisdom of a trained medical professional; always share all experiences with your doctor.

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