Prenatal Yoga - What you need to know
Prenatal yoga can be a great way to prepare for childbirth. If you’re pregnant and looking for ways to relax or stay fit, you might be considering prenatal yoga. But did you know that prenatal yoga might also help you prepare for labor and promote your baby’s health?
Prenatal Yoga is an approach to exercise that encourages Stretching, Mental Centering and Focused Breathing. Research suggests that Prenatal Yoga is safe and can have many benefits for pregnant women and their babies.
Prenatal Yoga can:
- Improve sleep
- Reduce stress and anxiety
- Increase the strength, flexibility and endurance of muscles needed for childbirth
- Decrease lower back pain, nausea, headaches and shortness of breath
Prenatal Yoga - Safety Guidelines
To protect your health and your baby’s health during prenatal yoga, basic safety guidelines must be follow:
- Talk to your health care provider. Before you begin a prenatal yoga program, make sure you have your health care provider’s OK. You might not be able to do prenatal yoga if you are at increased risk of preterm labor or have certain medical conditions, such as heart disease or back problems.
- Set realistic goals. For most pregnant women, at least 30 minutes of moderate physical activity is recommended on at least five, if not all, days of the week. However, even shorter or less frequent workouts can still help you stay in shape and prepare for labor.
- Pace yourself. If you can’t speak normally while you’re doing prenatal yoga, you’re probably pushing yourself too hard.
- Stay cool and hydrated. Practice prenatal yoga in a well-ventilated room to avoid overheating. Drink plenty of fluids to keep yourself hydrated.
Avoid certain postures. When doing poses, bend from your hips — not your back — to maintain normal spine curvature. Avoid lying on your belly or back, doing deep forward or backward bends, or doing twisting poses that put pressure on your abdomen. You can modify twisting poses so that you only move your upper back, shoulders and rib cage.
Don’t overdo it. Pay attention to your body and how you feel. Start slow and avoid positions that are beyond your level of experience or comfort. Stretch only as far as you would have before pregnancy.
If you experience any pain or other red flags — such as vaginal bleeding, decreased fetal movement or contractions — during prenatal yoga, stop and contact your health care provider.
Prenatal Yoga Instructor in Sanur Medical Clinic
EMI SULASMINI, she was graduated from Midwifery faculty at STIKES Bali in 2012 and then she took Public Health college and graduated in 2014.
In January 2016, Emi started to learn how to be a prenatal yoga teacher, at first she just took the course only wanted to know about prenatal yoga, but turns out she likes it very much. Emi gaining more confidence as Prenatal Yoga instructor after receiving good feedback from pregnant moms by providing home classes.
After 3 years providing home prenatal yoga classes, Emi currently have the course in Sanur Medical Clinic to give more comfort and easy access for all moms.
Emi has some certifications as her dedications in Prenatal Yoga:
- Prenatal Gentle Yoga
- Yoga for Calm and Ease Labor Workshop; to give more comfort and easiness for the labor process
- Hipnobirthing; this certificate is about posture and it will help moms to be aware on their movements.