Was ist pränatales Yoga und wann sollte man damit beginnen?

Wenn Sie eine schwangere Frau sind, die fit und aktiv bleiben möchte, ist Yoga für Schwangere die perfekte Wahl!

Pränatales Yoga ist ein vielseitiger Ansatz, der verschiedene Asanas und Meditationstechniken kombiniert, die Ihnen helfen, während Ihrer Schwangerschaft ruhig und aktiv zu bleiben.

Außerdem fördert es die Gesundheit des Babys und verbessert das körperliche und geistige Wohlbefinden der Mutter.

Diese Form der Übung umfasst eine Reihe verschiedener Yogastellungen, die speziell für schwangere Frauen entwickelt wurden

  • Dehnt sich
  • Atmungsübungen
  • Meditationstechniken

Die Schwangerschaft ist die beste Zeit, um mit Yoga zu beginnen.
Und warum?
Weil die meisten Posen so konzipiert sind, dass sie Ihren Körper dehnen, ohne ihn zu belasten.
Das verbessert die Flexibilität der Muskeln und hilft auch bei der Geburt.

Außerdem bietet es eine wunderbare Gelegenheit, sich mit anderen werdenden Müttern auszutauschen, die ähnliche Erfahrungen machen.
Yoga in der Schwangerschaft verringert auch das Risiko von vorzeitigen Wehen und macht die gesamte Schwangerschaftszeit glücklich und gesund für Sie.

In diesem Blogbeitrag erfahren Sie alles, was Sie über pränatales Yoga wissen müssen – seine Vorteile, die Posen und wann Sie damit beginnen sollten.

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Wann sollten Sie mit pränatalem Yoga beginnen?

Das zweite Trimester ist die beste Zeit, um während der Schwangerschaft mit Yoga zu beginnen.

Der Grund dafür ist, dass sich Ihr Babybauch zwischen 16 und 20 Wochen zu zeigen beginnt, und dies ist der ideale Zeitpunkt, um sich mit der aktiven Geburtsposition vertraut zu machen.

Zweitens verbessern schwangerschaftsspezifische Dehnübungen in dieser Zeit auch die Beweglichkeit und Ausrichtung des Beckens, was für die Geburt wichtig ist.

Das erste Trimester ist auch sicher für pränatales Yoga.
Es lindert die Symptome der morgendlichen Übelkeit und bringt Ihre Gefühle ins Gleichgewicht.
Übertreiben Sie es jedoch nicht, denn es kann zu unerwünschten Wirkungen führen.

Auch Yoga im dritten Trimester ist vorteilhaft für Sie, denn es hilft, Schmerzen im unteren Rücken zu lindern und den Schlaf zu verbessern.

Es ist jedoch wichtig zu beachten, dass Sie Ihren Gynäkologen konsultieren sollten, bevor Sie mit irgendeiner Form von Sport beginnen.

Darüber hinaus müssen Sie Ihren Yogalehrer über Ihre Schwangerschaft informieren, damit er die Posen entsprechend anpassen kann.

Vorteile von pränatalem Yoga

Es gibt zahlreiche Vorteile des pränatalen Yoga für werdende Mütter.
Einige davon sind;

Reduziert Stress und Ängste

Eine Schwangerschaft verursacht große hormonelle Veränderungen im Körper, von denen einige Sie anfällig für Stress, Müdigkeit und Angstzustände machen können.

Wenn Sie jedoch Yoga praktizieren, werden im Körper Endorphine freigesetzt, die diese Symptome verringern und Ihre psychische Gesundheit deutlich verbessern.

Verringert Schmerzen im unteren Rücken

Mütter, heben Sie die Hand, wenn Sie während Ihrer Schwangerschaft Ischias-ähnliche Schmerzen verspüren.
Wir wissen, wie anstrengend das sein kann.
Glücklicherweise kann Yoga Ihnen helfen, diese Schmerzen zu lindern.

Schwangerschaftsyoga stärkt die Muskeln des Beckens und löst Verspannungen in den Gelenken.
Dies hilft bei der Verringerung von Schmerzen im unteren Rücken.

Erhöht die Flexibilität der Muskeln

Yoga in der Schwangerschaft hilft auch dabei, die Flexibilität der Muskeln zu verbessern, was die Geburt weniger schmerzhaft machen kann.

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Bereitet Sie auf die Geburt vor

Pränatales Yoga umfasst eine Reihe von verschiedenen Asanas, die Ihre Körpermitte stärken.
Außerdem helfen sie bei der Straffung der Muskeln, insbesondere im Becken-, Hüft- und Bauchbereich, was Sie auf die Wehen vorbereitet.

Lindert die Symptome der üblichen Schwangerschaftsbeschwerden

Pränatales Yoga kann häufige Schwangerschaftsbeschwerden wie Übelkeit, morgendliche Übelkeit, Kopfschmerzen und Muskelkrämpfe lindern.

Fördert die Blutzirkulation

Wenn Sie Ihren Körper dehnen, wird die Blutzirkulation angeregt, was die Gesundheit der Mütter erheblich verbessert.

Was ist beim pränatalen Yoga NICHT erlaubt?

Schwangerschaftsyoga ist eine fantastische Möglichkeit, um sich als werdende Mutter gesund und fit zu halten.
Es gibt jedoch einige Dinge, die Sie während der Übungen vermeiden sollten, um eine sichere Schwangerschaft zu gewährleisten:

  • Nehmen Sie keine Posen ein, die auf den Bauch drücken oder Ihren Körper belasten.
  • Vermeiden Sie intensive Vorwärts- und Rückwärtsbeugen, die Druck auf Ihren Bauch ausüben können.
  • Verzichten Sie auf Asanas, die ein hormonelles Ungleichgewicht in Ihrem Körper verursachen können, wie z.B. Kopfstand oder Bikram-Pose.
  • Lassen Sie Atemübungen oder Pranayama aus, bei denen sich Ihr Kopf schwindelig oder schwer anfühlt.
  • Hören Sie immer auf Ihren Körper.
    Wenn eine Pose Sie überfordert oder Sie sich unwohl fühlen, hören Sie damit auf.

Pränatales Yoga ist NUR dazu gedacht, dass Sie sich leicht und aktiv fühlen.
Stellen Sie sicher, dass Sie immer Ihren Lehrer konsultieren, der Ihnen bei der Ausführung und Empfehlung von Asanas für die Schwangerschaft hilft.

Hilft pränatales Yoga bei den Wehen?

Kurze Antwort: Ja, das tut sie!
Pränatales Yoga stärkt die Vaginal- und Dammmuskulatur, die Ihnen bei den Wehen und der Geburt helfen.
Außerdem verbessert es die Durchblutung im Beckenbereich und sorgt so für reibungslose Wehen.

Außerdem lindern die kontrollierten Atemtechniken und Asanas, die in dieser Form der Übung enthalten sind, die Wehenschmerzen und machen den Prozess schnell und einfach.

Wie oft können Sie Schwangerschaftsyoga machen?

Wie bereits erwähnt, ist es wichtig, dass Sie bei jeder Form von Bewegung während der Schwangerschaft auf Ihren Körper hören.
Im Allgemeinen wird empfohlen, 3 oder 4 Mal pro Woche Schwangerschaftsyoga zu machen.

Außerdem reichen schon 30-40 Minuten moderate Aktivität aus!
Sie müssen nicht so streng mit sich sein.

Kleidung für pränatales Yoga

Wir haben es verstanden… Umstandskleidung für Yoga muss bequem sein, aber sie muss definitiv nicht langweilig sein!

Sie können einkaufen modische Jumpsuits für pränatales Yoga hier.
Sie sind bequem, schick und stilvoll, was sie zur idealen Wahl für Mütter macht, die etwas Einzigartiges für ihre Trainingseinheiten suchen.
Außerdem sind sie super bequem zu tragen!

Besuchen Sie auch unsere Website, um mehr zu kaufen Ausrüstung für Yoga und Meditation.
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Pränatale Yoga-Posen

Hier sind 20 effektive pränatale Yogastellungen, die Sie während der Schwangerschaft ausprobieren können:

  1. Marjariasana (Katze/Kuh-Pose)
  2. Girlanden-Pose
  3. Dreieckige Pose
  4. Schmetterlingspose
  5. Baddha Konasana (Gebundener-Winkel-Haltung)
  6. Knöchel-zu-Knie-Pose
  7. Einhorn und Regenbogen Pose
  8. Tauben-Pose
  9. Seitliche Dehnung im Stehen
  10. Hundestellung unten
  11. Kindliche Pose mit weitem Knie
  12. Yoga Hocke (Malasana)
  13. Welpen-Pose
  14. Uhr hocken
  15. Tänzerische Krieger-Pose
  16. Unterer Rücken und Hüfte dehnen
  17. Sukhasana/ Leichte Pose
  18. Seitliche Dehnungen im Stehen
  19. Savasana
  20. Wandhocke

Pränatales Yoga ist ideal für werdende Mütter, die sich eine gesunde Schwangerschaft wünschen.
Diese Form der Übung verbessert nicht nur die geistige und körperliche Gesundheit der Mutter, sondern sorgt auch für die richtige Entwicklung des Babys.

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