Antenatal exercise and yoga

It is always better to be active in pregnancy . It is good for both body and mind health. Labor and childbirth result in loosening of ligaments, muscles and joints. Though as a natural process body does tone up this again, this is not pain free. If proper exercise is done throughout the pregnancy, then recovery process is quicker and less painful.
The chief aim of these exercises is to improve the overall elasticity and strength of the body muscles and more importantly, the muscles which are vital for delivery.

Be safe while working out:

1)Women who had previous miscarriage or those who have condition called "placenta previa" should only do exercise according to the doctor's advice.
2)During the hardest part of exercise you should be able to talk without gasping for breath though not with complete ease either.
3)Watch for danger signs like

•  chest ,stomach, pelvic pain,
•  dizziness,
•  nausea,
•  headache,
•  irregular heartbeat,
• swelling over hand,feet.face and 
• any bleeding from vagina.

If you notice these signs stop doing exercise and inform your doctor.

3) Activities with high risk of falling or abdominal trauma should be avoided.


Benefits of antenatal exercise:

1. You are likely to gain less weight. Healthy weight gain of 8-11kg is good for both mother and baby's health.
2. You are less likely to get constipated. 
3. Labor and delivery may be easier. Strong core and pelvic floor muscles along with fit cardio-vascular system helps better in pushing in last stage of labor.
4. Walking in outdoor gives you positive energy and relieves mental stress and tiredness. You may find new friends in the park.
5. Being active in pregnancy is motivational for people around you.
6. You may experience less morning sickness if you are walking in morning and less pedal swelling also as walking improves blood flow.
7. You will develop confidence in yourself.
8. Post delivery recovery may be faster as you are more fit.
9. Overall health and immunity will improve.
10. There are chances of developing love for fitness in your baby also.

Which form of exercise?

If you are new to exercise, you can start with walking. Walking gets top honors for expectant mothers as it is safe ,easy to do and improves your cardiovascular fitness .

         Start by walking for 10-15 minutes a day, three days a week, taking at least one day off between walks.When you feel ready, add another day of walking and increase each walk by 5 minutes.After a few weeks, add a fifth day of walking.Toward the end of the trimester, try walking 10-20 minutes a day, five days a week. https://www.fitpregnancy.com/workouts/prenatal-workouts/walk-way

First trimester:

You should start with low impact aerobic exercise such as lifting hands ,moving shoulders ,sitting and lifting legs ,moving ankles and walking .

Second trimester:

You can do medium impact aerobic exercise such as walking ,stationary cycling ,lifting smaller weights with hand,swimming ,deep breathing exercise.

Third trimester:

Walking ,gentle stretching ,breathing exercise ,stationary cycling ,hand exercises ,wall push ups can be done in last three months in pregnancy.

Muscle strengthening exercises:

Strengthening lower back muscles:

1)Rest on your hands and knees with your head in line with your back. Pull in your stomach, rounding your back slightly. Hold for several seconds, and then relax your stomach and back — keeping your back as flat as possible. Don't let your back sag. Gradually work up to 10 repetitions.This exercise helps in back pain.

2) Pelvic breaming: To strengthen your back:
 Lie on your back with your knees raised and feet touching the ground. Now raise your hips until your back is lifted off the ground.Go as high as you can.Hold for 10 seconds , then slowly return to original position. Repeat this 10 times.

2)Strengthening the abdomen:

Rest on hands and knees.Raise your left hand and right leg. Straighten them.Hold and return to original position.Repeat with the right hand and left leg.Repeat 10 times.











Pelvic floor strengthening exercise:

The pelvic floor muscles come under great strain during pregnancy and labor. The strong pelvic floor muscles reduce or avoid stress incontinence after pregnancy. All pregnant women should do pelvic floor exercises, even if you’re young and not suffering from stress incontinence now.

How to do?

Lie on your back with your knees bent. Squeeze your buttock muscles as if to hold back urine. Hold for 5 seconds and relax slowly. Repeat 10 times. You can do this in sitting position also.

Yoga in pregnancy:
 Yoga helps in toning the muscles. It gives stability to body and mind.

1) Baddha Konasana:

Sit with your legs straight out in front of you,  bend your knees, pull your heels toward your pelvis, then drop your knees out to the sides and press the soles of your feet together.Bring your heels as close to your pelvis as you comfortably can. With the first and second finger and thumb, grasp the big toe of each foot.

Never force your knees down. Instead release the heads of the thigh bones toward the floor, then the knees will fall down.

Stay in this pose anywhere from 1 to 5 minutes. Then  lift your knees away from the floor, and extend the legs back to their original position.

2) Tadasana (Mountain pose):

Stand with the bases of your big toes touching, heels slightly apart . Lift and spread your toes and the balls of your feet, then lay them softly down on the floor. Rock back and forth and side to side. Gradually reduce this swaying to a standstill, with your weight balanced evenly on the feet.Press your shoulder blades into your back, then widen them across and release them down your back. Stay in the pose for 30 seconds to 1 minute.

Benefits:This improves posture and strengthen thighs, knees and feet.

3) Padmasana(Lotus position):

Sit on the floor with your legs straight in front. Bend your right knee and bring the lower leg up into a cradle.Rock your leg back and forth a few times, exploring the full range of movement of the hip joint.Bend the left knee and turn the leg out. Rock your right leg far out to the right, then lock the knee tight by pressing the back of the thigh to the calf.  Carefully slide the left leg over the right, snuggling the edge of the left foot deep into the right groin. Hold in this pose for few seconds and then release the pose. Try to add few seconds every day.

Benefits: 

It stimulates pelvis, spine, abdomen and bladder.

If practiced till pregnancy it eases the child birth.