Yoga and Pregnancy

As we know exercise when pregnant has many benefits for both you and your baby. It can however also be very harmful if not done correctly. I have put together a list of Do's and Don’ts for yoga and pregnancy and for swimming while pregnant.

• If you haven't been doing yoga regularly, then try and take a beginners class to ease yourself into the yoga routine.
• Don't perform any poses on your back after the first trimester as that can cut blood flow to the uterus.
• Avoid poses that stretch the muscles too much, particularly the abdominal muscles.
• Perform standing poses with your heel to the wall or use a chair for support to help prevent losing your balance and risking injury to you or your baby.
• When bending forward, bend from the hips, not the back. Maintain as much distance as possible between the breast bone and the pubic bone. This will make breathing easier.
• Keep the pelvis upright when stretching the chest and the front of the thighs.
• If you need to bend forward while in a sitting position, place a towel around your feet and hold both ends. Bend from the hips and lift the chest to avoid compressing your abdomen.
• When practicing twisting poses, twist more from the shoulders and back to avoid putting any pressure on your abdomen.
• If you feel any discomfort, stop. You will probably need to adapt each pose to your body's physical changes

Swimming and Pregnancy

Swimming is one of the best forms of exercise a pregnant women to take part in, either as a beginner or someone who has been swimming for years. If you haven't been swimming or exercising regularly, then as per any exercise, you need to start off slowly, stretching and easing yourself into the new exercise routine.

Swimming is a great way to get an all over workout as it uses both large muscle groups, as well as a good cardiovascular workout. The other main advantage of swimming is that is offers a weight less environment in which to exercise, which will also prevent the risk of injury.