Benefits and guidelines for safe practices

In the realm of prenatal yoga, Singapore offers a few options for pregnant women to follow whether you are already a practitioner yourself or even a beginner, this restorative and often calming practice that is said to be rich in benefits for both. mother and baby.

theAsianParent chats with a prenatal and postnatal yoga teacher at COMO Shambhala urban getaway, Sarah Manning, who gives us an in-depth look at the benefits of yoga during pregnancy and after childbirth, and when it’s safe to exercise.

prenatal yoga singapore

Prenatal Yoga, Singapore course in session at COMO. Source: COMO

Prenatal Yoga, Singapore Course

The benefits of prenatal yoga for pregnant women

According to Sarah, prenatal yoga has many benefits for the pregnant woman. They are listed below in order of importance.

  • Time allocation and self-care: Women have a habit of putting the needs of others first, then theirs. Putting yourself first, your health and fitness is the key to your child’s well-being.

  • Allocation of time and attention to the baby during the in-utero: Prenatal yoga helps you get a head start on the bonding process – stroking the tummy; talk to the baby; recognize that your hormonal environment is affecting baby; be aware that everything you consume in foods, medicines, drinks, including air quality, affects the baby.

  • A space to be honest and honest with yourself: Be present in the moment and be in tune with your emotions – allow and accept any questions / thoughts / feelings that come into your mind.

  • Empowering women to go inward feel, think, observe: This helps you deal with situations and take stock to take appropriate action. These skills are essential for her and for the safety of her baby, whether in the delivery room or as a parent.

  • Practices that allow her to recognize that she is a holistic being: Prenatal yoga helps you combine and link body, emotions, breath and mind. For example, if you can feel the tension in your shoulders or feel your breathing become shallower before it explodes in anger, practice teaches you to respond with a cleansing breath to quench the anger, by creating images of space, focusing on being centered. and choose instead to immerse yourself in love – so many useful practices to maintain at home and especially in front of your child.

  • Women must be strong: As her pregnant body prepares for childbirth and “softens” – a process that allows the uterus to move into the space where other organs were and to facilitate the “relocation of other organs -” a pregnant mother must be in harmony with her body. , listen to it and be aware of the sensations present. Prenatal yoga helps you slow down, be curious and gentle with your body, and take on challenges safely.

  • Practice pelvic floor awareness: This is important after birth to rebuild your body after your baby is born from the first day of delivery.

  • Prepare parenting skills: Prenatal yoga helps you practice breathing for the purposes of calming and centering, improving your parenting skills and helping you calm down to better deal with issues that may annoy you in the future.

  • Mindfulness: Prenatal yoga helps you practice mindfulness to activate the parasympathetic nervous system to support the digestive, immune, and reproductive systems.

  • Release tension: The tension in the shoulders, neck and back is released.

  • Strengthen your body: It also helps you strengthen muscles – legs, arms and core. It further helps you strengthen the quadriceps specifically for lifting and carrying – to prevent back injuries.

  • calms you down: The practice helps reduce heart rate and high blood pressure levels.

Prenatal yoga, Singapore course: Good for mom; good for baby

Prenatal yoga has other positive impacts on a growing baby.

When engaging in prenatal yoga, the mother benefits from many aspects that act as a cycle of improving the baby’s overall conditions and experience in the womb.

The pregnant mother will develop good posture which in turn “affects her. breathing and energy (qi) ”, helps keep moving and helps to avoid back pain. Staying active during pregnancy improves circulation and helps maintain energy levels. Yoga poses and specific movements also “alter the breathing and flow of qi,” all of which help improve conditions in the baby’s womb.

A relaxed and happy mother is a relaxed and happy baby.

Singing and chanting affected the mother’s hormones and emotions and helped to let go of a rush of endorphins, which the baby can immediately feel.

In addition, according to Sarah, the concepts of b practicedbreathing and mindfulness cuts cortisol and adrenaline. A baby who experiences “constant cortisol dominance in the womb, sees it as ‘normal’ – and searches for it in her life to the detriment of the long-term health of her organs and mind.”

prenatal yoga singapore

prenatal yoga singapore

Prenatal yoga is beneficial for mom and baby. Source: COMO

Risks of Prenatal Yoga for Pregnant Moms

Now that we know the benefits of prenatal yoga, are there any risks?

Are all yoga poses safe for expectant mothers and can a pregnant mother activate a random instructional video, on YouTube perhaps, that is not specifically intended for pregnancy, and follow along without harm to her or her baby?

“As with all things, it’s not what you do, it’s how you do it. When I was pregnant with my first child, and not myself a teacher at the time, I practiced yoga in classes at River Valley Road with a former Olympic gymnast from Singapore – that was 27 years ago. He was a strong and dominant teacher and we just blindly followed his instructions. I felt my rectus abdominus ‘disjointed’ with a few double leg raises, and realized that it would have been so much better and safer to do the kind of practice we do now in our own yoga center, ”says -she.

“I empower women to be aware, take it slow and explore for themselves how to practice safely; online materials / books are useful if used with care.

When I record an online class there are usually three variations of each pose (we call it Pose Assessment) – gradually getting more difficult – and that gives a woman a chance to explore and be aware. as she deepens the challenge, ”she adds. .

But as with any exercise, some women will need to pay attention to certain issues:

  • Back pain and pelvic girdle pain

  • Dizziness – due to the same heart rate but 50% more blood in your system in the third trimester

  • Tired

  • Nausea

  • Varicose veins and spider veins

  • Low placenta – we avoid all deep squats for women with this condition

  • If you experience bleeding, pain, dizziness, shortness of breath and / or heart palpitations – stop immediately

At COMO, there are no prerequisites or prerequisite fitness levels for women to join prenatal and postnatal yoga classes. However, Sarah encourages women to wait until the end of the first trimester to attend classes.

“During these key first weeks, the biggest changes take place in your body and in your baby’s development. You feel tired and have to listen to your body, ”she says.

“You are not sick when you are pregnant. However, you are softer and easier to hurt. And you’ll have issues you’ve never had to work with before. Build mind and body strength with prenatal yoga, prepare for childbirth and parenthood, and have fun, ”she advises.

General Rules of Prenatal Yoga, Singapore Course

Avoid certain poses and be sure to follow the guidelines in place for a safe practice of prenatal yoga, Singapore. Source: COMO

To make the practice safe for pregnant women, certain guidelines will need to be followed, which generally differentiates prenatal yoga from the regular variation. They are detailed below:

  • No reversal

  • No heavy abdominal movements or compressions

  • No strong backbends

  • No sudden jerky movement

  • No closed twists

  • No strong forward bends

  • No excessive tension or stretching

  • No prone poses

  • Avoid long periods of time lying on your back after 20 weeks

  • Avoid all respiratory retention

  • Avoid yin yoga – better to make restorative variations

  • Avoid overheating – dress appropriately and practice in a well-ventilated area

Postnatal Yoga, Singapore Course

Likewise, postnatal yoga – after giving birth to your baby – will further help restore the body. Postnatal yoga differs in approach to practice and seeks to nourish the body and focus on postnatal issues that women may be facing.

“Here at COMO Shambhala Urban Escape, Singapore, we focus on the physical body in three ways:

  • Shoulder and neck tension and pain relief

  • Rebuild the core – pelvic floor / transverse abdominus and multifidus, then Expand the challenge to include quads, inner thighs, and deep glutes – addressing stress incontinence / back pain / tummy shape / lifting issues safely. We also deal with energy work to fight fatigue. Yoga is restorative for the immune and digestive systems and helps mothers who have just given birth to rest and recover.

  • Energize women after childbirth – using breathing and qigong movement.

But it’s more than that – we bring together a community of women who have gone through a life-changing experience. They need emotional support. A shared safe, a space to speak the truth, ”explains Sarah.

When asked when it is safe for women to practice postnatal yoga, Sarah said, “We generally recommend that she have her gynecologist check the uterus and pelvic structures for 6 weeks. Mothers who come earlier come for emotional support and are never turned away.

We tailor the exercises to make them appropriate for their body as it heals after childbirth. There is a whole range of strengths, birth experiences, pelvic instability, back pain, self-confidence and abilities, the key is to make it appropriate so that they are challenged enough to rebuild without doing too much and without hurting yourself. It’s a balance.

Prenatal and Postnatal Post Yoga: Benefits and Guidelines for Safe Practices appeared first on theAsianparent – Your Guide to Pregnancy, Baby & Raising Kids.


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