Yoga In Pregnant

Yoga Will help us be more aware of our body and experience how yoga can help relieve tension, to relax the joints and strengthen the body.

We will also take contact with our breath and explore ways to relax your body and relax the mind.

The yogis say that youth is determined by the flexibility of the spine.The practice of Yoga in pregnancy the pregnant woman's body prepares for childbirth, are softened back pain, work to promote relaxation and flexibility

Benefits for the body: the prenatal yoga classes keep your joints flexible and help you maintain flexibility. In addition, yoga strengthens the muscles, stimulates circulation and helps to relax, because you can use the techniques practiced in class to keep calm and have a little more control during childbirth.

Is it safe? As your pregnancy progresses, avoid positions where you can lose your balance. In the second quarter, stay away positions that require're lying on your back - because as the uterus gets heavier, you can put too much pressure on the main veins thus decrease blood flow to the heart. Also, be careful not strench too. Pregnant women produce more relaxin, a hormone that increases flexibility and mobility of joints, so it is important that you know your limits in order to slow down a little when you stretch

The first three months of pregnancy are a time of major changes in your body. Long before any outward manifestation begins to get in the way of doing poses, things feel different on the inside. This is the challenge of first trimester yoga. But this is also the challenge that is at the core of any yoga practice: listening to your body. You may think you know yourself and what your body can do, but on any given day you have to really tune in and respect the cues your body gives you. Taking the attitude that your body knows best and will guide you is also the best way to prepare for childbirth.

The second trimester is the glory days for prenatal yoga. Your morning sickness has probably passed (or will do so soon) and your belly is growing, but hasn’t yet begun to hamper your ability to move freely. This is the time to get into a rhythm of regularly attending prenatal yoga classes. In addition to making you more physically comfortable in the months ahead, prenatal yoga classes are often your only forum for meeting other pregnant women. The sense of community and support this fosters is a major benefit of prenatal yoga, one that is at least as important as the physical aspect.

As the third trimester progresses, prenatal yoga may become more difficult (just like walking up the stairs, tying your own shoes, and turning over in bed). Your belly becomes a real factor, as do general tiredness and feeling cumbersome. If you were able to practice yoga with some vigor in the second trimester, give yourself the leeway to ease up now. All poses that compress the belly should now be avoided. Take an increasingly cautious approach as your due date nears, but there is no reason to stop practicing prenatal yoga as long as you feel up to it.

Pospartum Yoga: After you have a baby, you may be eager to resume your yoga practice. Doctors usually recommend six weeks of recovery time for new mothers after a vaginal birth and longer after a cesarean. When you have been given the OK from your doctor and have no significant bleeding, you are ready to do yoga again. If you did prenatal yoga, you probably learned a thing or two about listening to your body and not pushing yourself too hard. Ease yourself back into your yoga practice, keeping in mind that getting back into shape will take some time.

Yoga Pose In Pregnant

Raised Arms Pose : Start by standing in Tadasana, but take the feet as wide as the mat.
Inhale. Bring the arms up through the heart center toward the ceiling coming into Urdhva Hastasana.

Lunge: Inhale. Bring the palms flat inside the feet, and step the right leg back to a lunge

Plank Pose

1. From Downward Facing Dog, draw the torso forward until the shoulders are over the wrists and the whole body is in one straight line. This is very similar to the position you would take if you were about to do a push up.
2. Press the forearms and hands firmly down, do not let your chest sink, press back through the heels.
3. Keep the neck in line with the spine and broaden the shoulder blades.
Beginners: Move back and forth between Down Dog and Plank making sure the distance between your hands and feet does not change

Camper's Pose

Exhale. Step the left foot to the outside of the left hand coming into Camper's Pose

PILATES

What is the method Pilates?

The method Pilates is a form of exercise that combines the flexibility and the exercises to strengthen the musculature, with the conscience on the own body, the breathing and the easing. The exercises are based on certain bosses of movement who carry out with the muscles of the abdominal wall and of the pelvic soil, that they are known in the method Pilates as " the stable core" or base. These muscles also are those who provide a great stability.

Why Pilates?

To do exercise during the pregnancy is important in order to support a good muscular tonic and problems anticipate muscle skeletal. Correctly applied, the Method Pilates can be an ideal form of exercise to reach these ends.
During the pregnancy, the body of the woman is modified considerably, specially in some zones: the pelvis, the abdomen, the bosoms. Because of the special watery impregnation of the soft parts and for the presence in major quantity of certain hormones called progesterone and H.C.G (Hormone gonadotrofina-coriónica), the joints are more flexible therefore they can produce pains you will articulate: in the pubic sínfisis and in the joints sacred ilíacas, due to the gradual increase the pelvic diameter.
Contrary to the abdominal breathing of the yoga, Pilates needs a control of the diaphragmatic breathing, so that the chest is opened laterally. There helps which the mother relaxes and "opens" the chest. To learn to handle this technology performs vital importance, being one of the beginning most difficult of dominating.

CONTRAINDICATIONS

Hypothyroidism or hipertiroidismo
Hipertermia
Anemia
Sistematic infection
Extrme fatigue
Pain
Diástasis abdominal
Hiperthension
Incompetente of the utireni neck
Contracciones uterine
Excessive Obesity
Previous placenta
Delay of growth intrauterino
Diabetes
Cardiac Illness
Pulmonary Illness

EXERCICES

1. It(He,She) strengthens the legs and supports the flexible backbone. Put of foot with the feet opened in parallel at a height(the level) of your hips. Stoop a bit, as one sees in the photo. She presses your hands softly on your thighs, with the fingers appearing inside, in order that your shoulders are kept relaxed. She inhales air softly, arching all your back inside, from the neck up to the rump. She exhales and curls your back towards out, making it round. It repeat four times.

2. It(He,She) strengthens the legs and the pomp .Put of foot with the feet opened in parallel at a height of your hips and give a big step towards ahead. She presses the gluteo of the leg that is behind, supporting the hips to the same level. Put your hands on the back like see in the photo. Bled the leg that is ahead, supporting the knee more behind than the fingers of the feet. Be kept in this position during four breathings and contract the abdominal low muscles on having exhaled. The exercise repeats four times with every leg.

3. She strengthens the back, the legs and the abdominal muscles. Begin on a side with the leg of below doubled lightly and the arm of below(down) extended above of your head with the palm up. Support your another hand in the soil and the abdominal muscles inside to give you good support. She exhales and counts even three raising at the same time your arm of below the top part of your body and the leg of above. Later it, she countseven three while you lower them, inhaling. Do from two to four repetitions in every side.

4. It(He,She) strengthens the abdominal muscles, arms and shoulders Begin in the floor supported on the hands and knees and with your neck, back and thighs forming a straight line, as the photo shows. She contracts the abdominal muscles towards your backbone in order that your back does not arch. Support the shoulders on the hands and do a slow flexion, going down more or less to half of way towards the soil. She inhales on having gone down and exhales on having risen. You should repeat these exercise four times.

REFLEXOLOGY IN PREGNANCY

What is reflexology?


* Technical whose primary purpose is self-healing. It is used more as a supplement to help the body heal itself. It also seeks to reestablish the normal flow of energy in the body.


• We have a body, and he sends us signals when something is not right. With reflexology, we can release toxins that cause a particular body be frozen.


* In plants and dorsum of both feet, reflecting all our organs and systems. By digit-pressure, each of these points are going to rid the body of blockages.



* Everyone can benefit from this therapy, from children, elderly and pregnant women, why not in this case two to benefit both the mother and her baby.


When can we apply it?

• As of week 14 is when you can start a reflexology treatment, because in this first quarter is when mother and fetus are accepted and it is best not to interfere in the process.


• It is from the third quarter when the reflex is to play an important supporting role for pregnant women. A pregnant woman is not a sick woman, but it may be some discomfort.


• With reflexology we will avoid it appearing that certain uneasiness that is going to work at prevention.


• The most common symptoms are: dizziness, anemia, constipation, haemorrhoids, asthma, hyperventilation, backache, swollen legs and feet, anxiety ... Gestational diabetes is another type of condition that affects 3% of pregnant women.



When we can not apply it?

- In an injured foot

- Cutting, wound, sprain, fracture

- Women pregnant after 3 months

- After meals



Preparation


- Prepare the foot washing with hot water (to relax)

- Patient relaxed with your feet slightly elevated



Treatment


- We start with a relaxing massage

- Identify areas of tension and pain points

- Pressures on the pain for 2 or 3 minutes

- Relaxing Massage


• Of all the common symptoms that may present a woman during her pregnancy, we will discuss only a few, beginning with:


DIZZINESS


- Dizziness, feeling that his head spins, loss of balance.

- We will try, therefore, the reflexologic area on foot:

neck, cervical spine and heard.





ANEMIA

- Decreased number of red blood cells in the blood.

- We will treat the reflexologic area on foot:

heart, blood circulation and spleen.





CONSTIPATION


- Depositions bit difficult and abundant.

- We will treat the reflexologic area on foot:


gall bladder, large intestine and small intestine.






HAEMORRHOIDS


- Varicose veins in the rectum

- We will treat the reflexologic area on foot: descending

colon and rectum.




ASTHMA


- Spasm of the bronchioles, or inflammation


of the bronchi, producing shortness of breath.

- We will treat the reflexologic area on foot:


lung, suprarenal, rib cage and chest.



BACKACHE


- Caused by a muscular disorder or injury


of the disks interbertebrales.

- We will treat the reflexologic area on foot:


neck, cervical spine, the center of the back,


dorsal spine, lumbar spine and sacral and sciatic


nerve.


CONSULTATION

Depending on each woman, the sessions are usually once a


week, provided they did not bother to try any further, so it


is recommended two to three times a week until the


condition improves. The session has a duration of one hour


and a half, two hours, the first date, and time the following


sessions.

Postural hygiene

The aim of this paper is to provide an overview in terms of prevention and healthy posture while carrying out the tasks of the household. To begin, one must know how to recognize situations of risk from a postural hygiene, such as restricted, repetitive manual activities or activities with developing strength and trunk flexion. Not only must be aware of these situations in the workplace, but there are many other activities that also bind these risk factors, a clear example are the activities in domestic work. These guidelines are aimed at anyone who conducts any housework on a regular basis, without regard to age or sex of the individual.

A)Sweep and moop the floor

Ensure that the length of the mop or broom is long enough to reach the ground without having to flex the trunk forward. The hands must hold the broom or mop as close to the feet and do so only through the movement of the arms, not accompanied by the movement of the waist, thus ensuring that the spine is retained vertical



B)Vacuuming

We must take the same position as the scrub or sweep the floor, but the grip of the vacuum should be done so that the hands are placed with thumbs down and bending the knee slightly more advanced.

-Vacuuming sites for low

Bending and stooping to support one of the knees. Always monitor the column remains straight and if I had to tilt the support hand remains free on his knee or the ground to provide support due to unloading.

C)To iron

The ironing board should reach the height of the navel or slightly above. It is advisable to keep a foot high and supported on a footrest or object, and go with alternating one foot after another. If necessary to have a force on the surface, lower the foot rests, delayed with respect to the other foot and support the hand with which the subject is not on the table or ironing board, in this way the weight is maintained by the hand with which he supports and with both feet, freeing up weight on the spine. It is important to use the arm to push and not the body weight to press against the table.

D)Make the beds

Put blanket on the bed and fix its ends below the corners of the mattress as follows: Place the front edge of the bed, with the tip of one foot in front of the rim and the other parallel to the edge forming the corner . In that position, bend knees, lift the corner of the mattress with your hand on the side which faces the foot edge of the bed (if needed to help stretching the knees) and with the other hand pass the sheet below. If the bed was attached to the wall by one of its ends, it is advisable to separate it before it so that it can be completely surrounded.

C)Washing dishes

Ensure that the height of the sink is about the height of the navel, so that it can hold a plate on it with the spine straight and your elbows at an angle of 90 degrees. It is advisable to keep one foot resting on a foot high and a foot switch after another, provided that monitor the spine is straight. When the plates move within one of the other sink preferably only with arms, without moving your body.