Article Contributor: Admin
Along with walking and swimming, Yoga is one of the best exercises prenatal and postnatal women in the UAE can do.
Yoga in Abu Dhabi, Dubai, Sharjah and Ras Al Khaimah helps one to connect with the breath and the sensations in the body.
When aware of the breath and the sensations in the body, we are in the present moment – neither dwelling on the future nor the past, thus releasing us from anxiety or fear for the future, and longing or regret for the past.
In life nothing ever stays the same, yet, we are afraid of the unknown.
Connecting to the breath and the body helps dissipate these fears, and we can learn to trust in the innate wisdom of the body.
Women have been birthing babies for thousands of years.
They don’t need to think about how to do it, their bodies are designed to grow and birth babies.
Practicing yoga as a prenatal exercise or postnatal exercise in the UAE helps us to surrender the need to control all things, to let things naturally take their course.
Yoga teaches us that nothing lasts forever, that uncomfortable/unpleasant symptoms.
Ultimately this can help women to get through the sometimes-awkward stages of pregnancy and prepare mentally for the intensive labour to come.
It is important to stay active and to keep the body strong during pregnancy.
Generally, women that are more active during the prenatal phase have a quicker postnatal recovery.
However this is different for every woman and every pregnancy.
Prenatal yoga can help to explore range of motion of the joints, relieving back pain associated with pregnancy and strengthen muscles to a degree.
Breathing and relaxation also play an important part of prenatal yoga.
It can also help with mental preparation and recovery during pregnancy and after delivery.
Pregnancy is not a time to get fit, lose weight or work on increasing flexibility.
Those can all be addressed once the mother has safely delivered, recovered and been given the go-ahead to resume exercise by her doctor.
Can doing Yoga in the UAE help pregnant women prepare for childbirth? It can, provided that exercises to both strengthen and stretch the pelvic floor muscles are included.
Simply doing Kegels is only half the work.
Stretching the pelvic floor is extremely important to toning the muscles.
Yoga will also help first time mothers in Abu Dhabi, Dubai, Sharjah or RAK to understand how to push, when it comes time to birth the baby, if she is delivering naturally.
Many women do not know how to push, which is an issue that should be addressed.
Delivery can also be made easier to handle by practicing breathing exercises and connecting to the present moment.
Some positions may help to reduce discomfort / help baby descend through the pelvis.
In addition, acupressure points may also be helpful in reducing pain during contractions, fear and anxiety.
Some poses may be helpful for some women and some may not be. A prenatal Yoga personal trainer in the UAE can provide the best advice.
Always check with your doctor before beginning any exercise program.
Some poses that may be helpful are listed for example purposes below.
They can be performed for 5 slow, full breaths or as long as it feels good.
Cat/Cow Pose
Start on all fours.Arch/flex and round/extend the entire spine with the breath.
Inhale to arch the spine (lift the base of the spine, draw the ribs and chest forward, shoulders back, lift the chin); exhale to round the spine (tuck tailbone under, press the ribcage away from the floor as though hiding the heart and draw chin to chest).
Yoga Puppy Pose
Helps to open the shoulders and to help baby turn into the correct position (head downwards).
If baby is already in position, there is no need to do puppy pose.
From all fours, walk the hands forward whilst keeping the hips directly over the knees.
Bring the chest down towards the ground, with arms straight. Look forwards towards the hands.
Baddha Konasana / Bound Angle Pose
Sit with the feet together and the knees opening out to the sides.
Fold forward as far as it feels comfortable.
This helps to open the pelvis and hips for delivery.
Malasana / Yogi Squat
Stand with feet a bit wider apart than the hips.
Try to keep the heels down as you bend the knees and bring the hips towards the ground.
Sitting on a block or low stool may be helpful.
Attempt to get the hips as low to the ground without touching the ground.
Press the thighs out to the sides, away from the body.
Helps to open the hips and pelvis for delivery.
Pelvic Circles
Stand or sit or kneel on all fours and rotate the pelvis in both directions (both clockwise and counter-clockwise).
Helps to release tension in the lower back and mobilise the pelvis in preparation for delivery.
Legs Up The Wall
Helps to relieve swelling of the legs and feet, or when you have been on your feet a lot.
Lie facing up in front of a wall and bring the feet up the wall.
Try get the hips close to the wall, the hips don’t have to be against the wall, but shouldn’t be more than half a meter away from the wall.
A bolster, block or cushion/pillow can be placed under the sacrum (flat part of the lower back), provided it does not cause discomfort.
This is a very restorative pose and feels great!
Stay here for as long as you like, up to 10 minutes if that feels good. Otherwise 1-5 minutes will be sufficient.
The regular practice of postnatal yoga can be of benefit to new mothers in many ways. The body goes through many changes are delivery of baby.
New mothers are often very busy taking care of their newborn that they often forget about their own personal care needs – this is completely natural.
Postnatal yoga in Dubai, Abu Dhabi, Sharjah or RAK for women doesn’t need to take up too much time and can be a great way to get your body back in shape and provide some peace and tranquility for the mind as well as helping you to focus.
Regular yoga practice helps build a strong positive mental attitude too.
Some of the many benefits to postnatal yoga in the UAE are:
Yoga can be started in as little as one month after delivery of baby.
Postures like Tadasana, Thiryanmukha tadasana, Trikonasana, Parshvakonasana, Veerabhadrasana 1 and 2, Pavanamuktasana, Shalabhasana, Vajrasana, Purvottanasana, Supta vajrasana, Jaanushirshasana, Vakrasana, Bharadwajasana,marjalasana, uttanapadasana, jataraparivarthsana etc can be practiced.
After 3 months basic sun salutation and other postures can be practised.
One can gradually increase the intensity of yoga practice as you feel able to but do not experience any pain or discomfort.
A professional yoga teacher in the UAE can of course provide information on when and how to increase your yoga practice.
For specific postnatal – all the yoga postures help to reduce sagging skin around the abdomen, hatha yoga will also improve overall blood circulation.
There are many other benefits to postnatal yoga including making the spine more subtle which in turn can help with the problems of back pain and pregnancy.
Yoga also reduces leg cramps and swelling, helps with irregular bowel movements and of course provides more energy.
To get quick results it’s better to practice yoga everyday. Sometimes being a new mother is hectic but if possible try and set yourself a goal of one hour yoga practice per day.
When you are pregnant your body goes through many different changes.
After giving birth the body will eventually balance out these changes but this is a process that takes time. With this in mind there are many yoga postures that should be avoided for a number of reasons.
These include Mayurasana, Chakrasana, Dhanurasana, Shirshasana, Purna Bhujanagasana.
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