Physical activity is essential for feeling good during pregnancy; however, it is best to avoid strenuous activities that cause too much jolting. But did you know that yoga during prengnancy is an excellent way to care for your body and mind ? For over two decades, midwives have recommended this gentle physical practise to all expectant mothers. So MyZen TV shows you today why you should do yoga during pregnancy. What are the benefits of this sport and, above all, what exercises should you do when you are pregnant? Benefits of yoga during pregnancy Sport during pregnancy is not prohibited; in fact, it is encouraged. Even so, it is not always clear how to engage in sports while pregnant. Midwives and specialists advise pregnant women to choose low-impact sports such as swimming, walking and, above all, yoga. Indeed, Yoga during pregnancy has many benefits for the pregnant woman's physical and mental health: • Firstly, doing yoga when you are expecting your baby is a great way to stay active and maintain your physical health. It also helps you learn to maintain good posture and balance, which can be challenging during pregnancy. • Yoga practise during pregnancy can also help you experience a more peaceful pregnancy. Throughout the nine months, your body will change. Yoga can help you become more aware of your body's changes and cope with them better, especially if you attend classes with other pregnant women. • By practising this relaxing sport, you will learn to relax and breathe better, which is essential when you are pregnant, especially when preparing for childbirth. Yoga can help you prepare for the birth of your baby. • Yoga as a sport for pregnant women is ideal for preparing the mother-to-be for a healthier pregnancy and to make her ready for childbirth. This sport allows you to become more aware of your perineum, strengthen it, and make it more flexible, all of which will be beneficial during the post-partum period. • Yoga can help you gain confidence in yourself and your body. It is gentle and promotes flexibility and muscle building. It promotes a sense of well-being by increasing endorphin production in the body following exercise. • Finally, yoga allows you to bond with your baby prior to his or her birth. You could also continue yoga with your child after birth to discover all the benefits of yoga for children. If you want to reap all of the benefits of yoga but prefer the lighter sensation of water, try aqua yoga or water yoga. Without the weight constraint, this makes it easier to get started. Exercises to do and their benefits To get the most out of yoga for pregnant women, focus on specific exercises rather than others. The following positions are recommended for prenatal yoga or during your pregnancy: • The butterfly pose is achieved by lying or sitting with your legs bent to the sides and by pressing the soles of your feet together while keeping your back straight. The goal is to make the knees touch the floor while moving like butterfly wings. This exercise can be done on a yoga mat or on blankets for added comfort. • The child’s pose: kneeling on the floor, face down. Place your belly on your knees so that your head touches the floor, then stretch out your arms. This allows you to stretch your spine and relax. If your belly is too big, you can widen your knees. • The cat pose: this consists of doing a round back and then curving your lower back, several times, while on your hands and knees. This position promotes stretching and avoids back pain, which can be particularly painful during pregnancy. If you want to practise yoga in a relaxed setting, learn about the best pregnancy positions, and watch quality wellness content, we invite you to check out our MyZen TV streaming platform. Exercises to avoid Although yoga is great for calming the body and mind during pregnancy, there are some exercises and positions that should be avoided at all costs, whether to protect the mother-to-be or the baby's health. • Many reclining postures, such as Savasana, should be avoided because they press on the vena cava. This reduces blood pressure and may result in decreased blood flow and, in some cases, dizziness. • Twists: Twists involving the abdomen are dangerous for the foetus as they put pressure on the uterus. Postures such as the inverted triangle or the large, inverted angle should be avoided. • Inversions and jumps: jumps and twists should be avoided as they can displace the embryo during the first trimester. Postures that put pressure on the abdomen should be avoided. To conclude: Yoga is the ideal activity for pregnant women. It is a safe way to exercise, but it also helps you understand your body and the changes that pregnancy brings. It helps you relax to calm your body and mind. Finally, yoga can help you prepare for the rest of your pregnancy, your delivery and the postpartum period. For more wellness content, find us on our streaming platform MyZen TV!