While being pregnant a woman can experience many changes in her body. Some of them aren't perceived. For example, additional, uteroplacental blood flow appears, the blood volume increases, the heart's pumping function becomes stronger, new endocrine gland appears - the yellow body that gives its function to the placenta on the 13-14th week. The uterus grows gradually, the body weight also increases, the center of gravity shifts - by this time a woman may experience strange sensations and sometimes she may face some discomfortable states accompanying pregnancy. As the enlarged uterus squeezes the viscera in the abdominal cavity some women can experience heartburn, constipations and hemorrhoid and varicose veins. Increased body weight and shifted center of gravity influence the musculoskeletal system. A woman may feel tired and sometimes she has got pain in sacrum and lumbar areas of her spine. Pregnant women often suffer from lower limb edema, dyspnea, overall depressed conditions and sciatica which is one of the most common issues. But prenatal yoga classes can solve all these problems. Every exercise from my course has a specific therapeutic effect. For example, when a woman lifts her arms up and stretches her spine the uterus lifts slightly up. That releases pelvic organs from squeezing and improves blood flow in the microcirculation. When a woman lifts her legs up and holds this position for some time the venous blood outflow from pelvic organs improves preventing stagnation processes in the body.
All exercises from this course should be performed smoothly and slowly in order to minimize injuries and problems during pregnancy. There are no jumps, jerks, quick changes in body position, hard strength drills and exercises creating intra abdominal pressure.
Breath will be considered in details. We'll learn some breathing techniques recommended in contractions, the first part of the delivery. We’ll learn how to breath during bearing down period to help a baby to pass through the birth canal. We'll also study various relaxation techniques facilitating cervix opening when giving birth.
We'll also learn little by little how to deal with emotions and it’s extremely important when giving birth. Those who practices prenatal yoga don't panic and fall into hysterics, they can redirect their attention from pain onto the breath, feel and understand their body, know how to use relaxation techniques. All these things can help them to recover quickly between contractions.
Yoga poses that are mostly static develop stamina that helps women to endure severe physical strain as the delivery. By the way those who practiced prenatal yoga return to their pre-pregnancy state more quickly.
We will study self massage techniques. This practice has no contraindications and it's allowed from the first days of the pregnancy. The exercise program is developed for women from 12 weeks pregnant till the very childbirth. Prenatal yoga classes are available and safe even for those who has never gone in for sport before pregnancy.
These classes will help you to feel easy and comfortable during your pregnancy, to manage with such pregnancy side effects as lumbar spine pain, sciatica, hemorrhoid and varicose veins, lower limb edema, constipations and others digestion issues, depressions and lack of energy and also prepare for natural childbirth.
My prenatal yoga course is the exclusive method of changing the body's reaction on stress and discomfort on the subconscious level. When you can do it after many repetitions during your pregnancy you will be able to use this skill even in a stressful situation as the childbirth when you forget everything you were going to do.
The first pregnancy trimester is considered as one of the most responsible ones. All organs of the future baby start to develop on this stage. The placenta also appears and the fetus blood supply will be carried through it the next months. Often the pregnancy isn't stable during the first trimester and the excessive physical training can threaten it. That's why the necessity of exercises is prescribed individually. I think that the beginning of the second trimester (weeks 13-15th of the pregnancy) is the most optimal for starting the classes.
Self massage technique for pregnant women. Improves the whole body circulation, prevents stagnation processes in the body, stimulates immune system, tones muscles slightly, provides active gas metabolism on the cellular level, facilitates better oxygen and nutrition transportation to the baby. It has no contraindications. Recommended for all pregnancy stages, from the first days till the childbirth. For all physical levels.
Breathing techniques during contractions and bearing down period. We'll discuss two breathing techniques with the visualization: victorious breathing and breathing through relaxed lips. We'll learn how to use them in several body positions to facilitate cervix opening. We'll combine together exercises, breath and attention. These techniques helped more than 1000 pregnant women to give birth to healthy babies easily.
In this chapter we'll also discuss the bearing down period and a breathing technique in it. This practice will help in developing breathing system organs, providing the correct understanding of efforts application in bearing down, teach how to prevent the blood flow to the mother's head during this period. All these things are intended to make the bearing down stage as much effective and safe as possible for both, a mother and a baby.
The exercise routine for feeling good in prenatal period. Prevents or removes pain in lumbar spine, helps with sciatica, prevents hemorrhoid and varicose veins, lower limb edema, constipations and other digestion problems, depressions and lack of energy. It also makes women strong and endure, prepares for natural childbirth, improves mood and helps in finding the inner peace.
Tatyana Dolgopolova, teacher-trainer. I've been doing yoga for more than 10 years. When I was pregnant with the second child I was practicing it too. That's why all exercises and techniques from my "Prenatal Yoga and Preparations for the Childbirth" course I've experienced personally. More than 1000 pregnant women have already used this program.
I've been teaching pregnant women for more than 5 years. Every time accompanying my student on her giving birth I had the opportunity to see the effectiveness of my method. I have a Master degree in Physical education. I'm the prominent specialist on pregnancy in my living area and also the author and the participant of numerous TV projects, interviews and consultations on prenatal yoga.