The benefits of yoga during my pregnancy

The benefits of yoga during my pregnancy

I believe yoga significantly helped me progress through three pregnancies in five years with minimal discomfort. During the three trimesters I practiced yoga between one to three times per week and only ceased my practice two weeks prior to my due date. I’m convinced that my yoga practice prevented me from experiencing severe back pain, edema or gaining excessive weight. The combination of physical postures, breathing exercises and meditation gave me a balance in body and mind throughout each pregnancy, labor and delivery.

Practicing yoga provided me with the opportunity to focus on myself, my baby and my body. Particularly with the second and third child, it provided me with some time-out from my busy mummy life :-).

I found that there were also many benefits post pregnancy. For example, I did not experience any problems with incontinence or other pelvic floor muscles issues. My only remaining challenge is the 1.5 to 2 finger gap between the two rectus abdominis muscles (commonly known as diastasis recti) which has never completely closed.

I`m hoping that the yoga teacher course will help enhance my own exercise technique as well as providing me with the knowledge to improve my body alignment and the use of important muscles such as the M. transversus abdominis. In turn, I hope to be able to close the gap in my own rectus abdominis muscles J

Pregnancy and Feeling Good About It

During pregagncy the female body goes through immense changes. It is not only the body that changes but also the emotions, the sensitivity, even the mindset sometimes might change. However I think that your self confidence and self esteem does not have to change, or they can just change for the better
If you are used to wearing accesories, it might be very nice to wear them even more now, Use the more colorful and playful ones. Enjoy them and experiment with them. If you like to wear scarves or shawls it is elegant to wear them in pregnancy too. Scarves are a colourful decoration, and can also be used as a loose blouse hanging over your small belly in the earlier stage of your pregnancy, when your tummy is already big to zip up completely your regular jeans, but still small for the proper maternity cut trousers or skirts.
Brighter colours, tender colours or these ” make a statement” colours can make you look jolly and energetic. Can make you look happy! Depending on your taste and personality you may choose the colours that suit you best. I believe that wearing too much black, dark grey or other pale and nude colours can make you feel and probably look tired and lethargic eventually.
Later in pregnancy some investment must be made in a few pairs of maternity cut pieces. Maybe two pairs will be enough or if you need, you can buy more. You can always rent from a friend too, but the main thing is to like yourself in these clothes. It is good to choose them to your taste, not to compromise even if you have to pay a bit more. Pregnancy is a process long enough to make you feel it, realize it, understand it and appreciate it. And not as long so that to cause boredom and to discourage you. You may think it is absurd to like yourself in that shape, but you should! Because I believe if you feel happy and comfortable while pregnant, your baby will feel it, too. This feeling of confidence and joy inside you will radiate around you.
It is important to choose the materials that your clothes are made of. Especially important is the fabric of the underwear. Cotton is best. Cotton does not cause irritation to the skin and helps to prevent the development of certain types of infections as well as reduce the unpleasant feeling of heat and tightness. For the top layer of clothes, it is also good to avoid too much sintetic, especially during the summer time, or in the countries with hot climate.
Put on make up, do your hair, feel feminine and feel good! Feel good for your own sake and for the sake of your baby – it is very simple and very true – a happy mother means a happy baby! It is a natural thing, just as it is absolutely natural ( and amazing) how the female body can expand to that size known in pregnancy and then retreat back to its very normal size in no time at all. All you have to do is to feel it and enjoy it!
Stanislava

The miracle and indescribable first trimester during pregnancy

Week 4:

Physical Changes to the body

Stepping into week 4, the placenta has developed the major organs. Heart has reorganized into 4 chambers and start to pump blood. Lung, gastrointestinal system, kidneys, liver and pancreas as well as cartilage and skeleton are now present. The embryo has now grown to a size of a poppy seed. Iron is essential during pregnancy as it supports the continual increase of the baby’s and the mother’s blood volume.

Your emotional this week

If you don’t know that you are pregnant, you are likely to be suspicious that you could be if your period doesn’t come when you expect it to. You may be feeling a big sense of apprehension and excitement. You may feel similar to how your usually do before you have a period. A little more emotional, easily irritated and generally feeling more moody.

Week 5:

Physical Changes to the body

The development of the respiratory and immune system starts in week 5. The skeleton structure starts to form and ears to inner ears begin to grow as well. The embryo is now the size of a sesame seed and morning sickness start to appeared. Even though this symptom may make you uneasy, it is still important to eat well. Calcium is another important nutrient, because babies require calcium to grow the skeleton and mothers should increase their calcium consumption to prevent loss of calcium from their bone.

Your emotional this week

You may be feeling a bit teary and prone to emotional meltdowns this week. You could be feeling a whole range of emotions, many of them at the same time. Excitement, joy, worry, guilt. This is a big week emotionally, especially if you have been planning to conceive and you find out you are.

Week 6:

Physical Changes to the body

There is a rapid growth of the embryo. The brain, , limbs as well as electrical brain activity and sensory nerves quickly develops. The embryo is now the size of a grain of rice. Tiredness plays a big part in morning sickness. Estimated 50 to 90 percent of pregnant women experience discomfort from the nausea and vomiting.

Your emotional this week

The reality of their pregnancy is sinking in and so is the realisation of needing to give up some usual pleasures. Smoking cigarettes, drinking alcohol or taking drugs are all risky behaviours, especially during pregnancy. Although your period is a couple of weeks overdue and you have confirmed you are pregnant, you may still be worried about miscarrying. This is a common worry, especially in the first 12 weeks or 1st trimester.

Week 8:

Physical Changes to the body

Basic human shape, skeleton and cartilage developed into bone. The umbilical cord has been formed, it transfers nourishment and oxygen from mother to baby and allows the disposal of waste as well. The baby’s genitals are developing too. The embryo is now as big as a raspberry. Consider taking prenatal vitamins in order to assure proper growth and nutrition for your little one. Vitamins such as folic acid, calcium and iron are in higher concentration, while nutrients such as vitamin A are reduced.

Your emotional this week

You could be feeling moody and irritable. It is also normal to have mood swings and not tolerate people or situations as well as you usually do. It can be hard feeling as if you need to explain why you aren’t your usual self to others. This is especially true if you’ve chosen to keep the news of your pregnancy quiet for a while longer.
You might find yourself thinking about the baby as a little person, what sex it will be and even baby names. Thinking about the impact the baby will have on your life will occupy your quieter moments.

Week 11:

Physical Changes to the body

This week you baby is officially considered a foetus, which mean “little one”. Eyes are still closed, hand and feet can feel the pressure. Toes, neck and genital developed as well. Pregnant women might feel even more tired and bloated than past week. It due to hormones are raging through the body, and this can wreak havoc on your emotional sanity, so be prepared to spend the next few months swinging from one end of the emotional pendulum to the other.

Your emotional this week

You could be feeling less flat when you are 11 weeks pregnant and your usual energy levels are making a welcome return. There seems to be an end in sight with the nausea, tiredness and general washed out feeling so common in the first trimester.