The interviews provided further insights into these perceived benefits of the yoga sessions, across four key areas. The third key benefit was the opportunity for participants to connect with others, be that their peers in the group, or perhaps more importantly, their own baby in utero. For others, the psychological distress related to coping with the mental health aspects of pregnancy - concerns about the baby, in particular. Pregnancy and exercise go together like birds of a feather. Building and maintaining muscle tone during pregnancy, with yoga poses like lunges and gentle backbends, can help minimize the aches and pains of those nine months. If you didn't practice yoga before pregnancy, it's best to talk to your doctor before starting any prenatal yoga classes. More importantly, meeting other expecting mothers gives you the chance to talk with someone going through pregnancy. Certain poses help breastfeeding mothers combat back and neck aches. Avoid being flat on your back or stomach. You should feel a stretch in the hip flexors of the back leg and in the crease of the front hip. But then again, there are some of the less desirous after effects as well, such as the stretch marks, the smiling (a.k.a "soggy") abdomen, etc. While The life of your baby will make these seem trivial in comparison, they remain a bother nevertheless.

Lombardo describes prenatal yoga in the second trimester as the sweet spot: "Most people are able to feel strong and comfortable while moving through the poses of a prenatal class." It’s also a great time to work on improving your strength and flexibility to prepare for labor. Women who do yoga - including breathing exercises, posture positions and meditation - for one hour a day have been shown to have a lower preterm labor rate, as well as lower risk of pregnancy-reduced hypertension, compared with women who spent the same amount of time walking.Stabilize your moods. Those centers of energy which we call chakras lie along the same central line of gravity. We work very gently, but at the same time, very firm. The beauty of prenatal yoga is that it’s designed to work with your changing body throughout the various stages of pregnancy, explains Kate Lombardo, a mom and yoga director with YogaRenew. However, given the post-session relaxation levels were improved, this may have been due to increased stress levels later in the pregnancy, or increased insight into and reporting of their own relaxation state. The third limitation of the study is knowing whether the yoga intervention itself was the most beneficial in addressing the depression and anxiety symptoms or if other factors, such as social inclusion, teacher qualities, or ‘prenatal’ yoga with a focus on labour preparation, may account for the findings.

Or it may have been the young women’s intention for change - that is, feeling relaxed, increasing their sense of community, and desire to practise at home - that affected the study outcomes rather than the yoga intervention itself. Do women change their health behaviours in pregnancy? Stay hydrated: Pregnant women should drink anywhere from 8 to 12 glasses of water daily, advises the American Pregnancy Association. Drink water. Staying hydrated during pregnancy is important, especially when exercising. This pregnancy yoga pose helps open the pelvic inlet, which allows baby to "move down towards the cervix," Lombardo says. "I think what yoga in general does is help us to learn how to focus on the present moment and the task at hand and accept things for what they are," Lombardo says. The combination of intentional movement and structured breathing can help alleviate symptoms of depression. Laios L, Rio I, Judd F. Improving maternal perinatal mental health: integrated care for all women versus screening for depression.

Downe S, Finlayson K, Walsh D, Lavender T. ‘Weighing up and balancing out’: a meta-synthesis of barriers to antenatal care for marginalised women in high-income countries. Loxton D, Williams J, Adamson L. Barriers to service delivery for young pregnant women and mothers. Other barriers and enablers to participation, such as the young women’s engagement in their prenatal care at the hospital, the benefits of continuity of midwifery care provided, and the pragmatic factors described earlier, would all need to be included in this future research. Carolan M, Cassar L. Pregnancy care for African refugee women in Australia: Attendance at antenatal appointments. Another limitation was the variable attendance rates of the young women at the yoga sessions, and subsequent variation in the responses to the data collection tools used in this study. Acceptability of the study was measured by the number of Yogabond sessions attended, and by the positive responses from the brief interview.

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