DO NOT: Any manipulation of the abdominal muscles.In some schools of yoga, for some unknown reason, it is permitted for pregnant women to perform exercises such as vacuum (or uddiyana-bandha), a wave of stomach (or nauli) in early and sometimes later periods. Honestly! I myself read how one yogin boasted that she performed Nauli until she gave birth (how?!) The truth is that these practices in the early stages can provoke at least the tone of the uterus, as a maximum - miscarriage, and late - premature birth. And if someone is lucky to avoid such consequences, this does not mean that it is possible.
Photo: Getty Images POSSIBLE: Kegel exercise.In yoga it is called the root lock, or mula-bandha (contraction and pulling of the muscles of the perineum). Firstly, it is a good preparation of the muscles for childbirth, secondly, it will help to recover more quickly after, thirdly, the exercise is safe, except for cases of the tone of the uterus. Then it is worth waiting for quiet periods for its implementation. If you connect the mula bandha with breathing, then meditation will also turn out. For example, during an inspiration or exhalation, perform a static root lock (squeezed muscles and do not release), at the end of each inhalation or exhalation, we delay breathing and dynamic mula-bandhu (compress muscles, release, squeeze, release). It is not possible: to engage in the limit of opportunities. This applies not only to pregnant women, but to them - especially. Do not dive into the exercises with your head, five times a week, in order to have time to prepare for the birth of the body. Especially if you have not done anything before. Maybe: listen to your body. Accepting this or that situation, listen to the sensations. If it's hard, get out of the asana before the instructor says. Do not perform deliberately complex exercises or take only their lightweight option, which the teacher should inform. Your body is engaged in such a serious matter that it is very important to help it, and not to interfere.
Photo: iStock / Gettyimages.ru CAN NOT: strain the press, belly. For sure in this matter there are those who object with personal experience. But here is the same story as with the manipulation of the abdominal muscles. You can greatly regret that you listened to others, experienced. Madness like the asanas lying on my stomach I, fortunately, did not meet in practice, but do not warn that this can not be done in any case, I can not. MAY: protect your stomach as if the baby hangs on you, wrapping your arms around you and legs (in fact, so, in fact, there is). This means avoiding any pressure on the abdominal wall in the half-bent positions, it is always wide to place legs or knees in rest positions. By the way, one of the best provisions for resting pregnant women - pavanamuktasana - lying on the back with bent legs on the sides of the abdomen; helps to relax your back in a healthy way, experiencing an especially heavy load during this period. By the way, about the back ... CAN NOT: perform twisting asanas, positions with deep deflections in the waist. All these positions lead to subluxation of the vertebrae, which in turn will remind you of back pain or chronic diseases of various organs. Plus, it's a completely unnecessary and dangerous load on the lower back. POSSIBLE: simple asanas with a flat back, in which the pelvis and shoulders are in the same plane. Simple positions are enough to fulfill the function we need - they pumped blood and lymph by removing stagnant phenomena in the body. And this is exactly what a healthy organism needs, which is working to create a new perfect body.
Photo: Getty ImagesNOTE: inverted asanas.There is an opinion that such provisions will help get rid of the pelvic presentation of the baby. I do not know how true it is, I did not encounter it in practice. But I know for sure that a heavy female pelvis, and along with a baby in the stomach, raised above the shoulders, will definitely lead to serious problems in the thoracic spine. POSSIBLE: polumost.Eto is the only version of an inverted asana that I can recommend to pregnant women in the absence of unpleasant sensations . Starting position: lying on the back with legs bent and placed close to the buttocks of the feet. After twisting the tailbone under yourself (removing as much as possible the lumbar deflection), raise the pelvis, hands remain on the floor. There should be no tension and pain in the lower back. For complication, you can raise your feet to your toes. It is not possible to persevere with the stretching. The organization of the pregnant woman gives off a special hormone that promotes the development of the elasticity of the ligaments, which is necessary for safe delivery. Therefore, there is a danger of damaging the ligaments, rejoicing that you are close to the twine. POSSIBLE: moderation. Working on the opening of the hip joints clearly makes sense. But here the smoothness, softness and moderation are important. Do not let anyone pressure you on your open knees in a butterfly posture or on your back in a position with a slant to your widely spaced legs. All these are levers that can damage the ligaments. Work only with your own muscles. Here, perhaps, and all the general recommendations on. Knowing the basic important rules, you can study at home with a video blogger or in the fitness room with a coach. Just do not forget to tell him about your feelings, doubts and knowledge. Successful practice and easy delivery!
