If you’re considering pregnancy yoga for normal delivery in 9 months exercise then keep reading to find out useful tips and safety guidelines.

1. Pregnancy Yoga for Normal Delivery in 9 Months
Yoga is an ancient art that blends mind and body. Yoga can help you achieve physical and emotional well-
being if practiced regularly. Unfortunately, some people take one look at the pose names and run in the
other direction. Not only that but they go as far as to declare it dangerous for expecting mothers.
Thankfully opinions have changed and we now understand the importance of exercise for pregnant
women. There are a number of reasons why yoga is so highly recommended for expectant mothers.
Pregnancy yoga is beneficial in that it helps build muscle strength required to give birth. It also helps
pregnant women learn useful relaxation and breathing techniques which will be useful for giving birth as
well.
If you or someone you know is expecting and you’re considering yoga as a source of exercise then keep
reading! We will talk about the benefits of yoga as well as give any beginners to yoga some tips and safety
guidelines.

2. Why Should I Sign Up For Pregnancy Yoga?
If you're pregnant and you're reading this we hope that by now you have contacted your doctor. We also
hope that you understand just how important exercise can be in aiding a successful delivery. Pregnancy
yoga is a good choice in order to meet the complex needs of your body.
Pregnancy yoga involves practicing exercises that encourage stretching in strength in your muscles. In
order to give birth comfortable at the end of nine months, your body needs to be prepared to stretch to
a certain limit. And if your body is well prepared it will also be more willing to help you bounce back into
shape. Giving birth required more than just physical endurance. It is an exhausting event for your body
and your mind needs help in being prepared. Practice makes perfect they say and funnily enough, this is
true for pregnancy as well.
During pregnancy yoga, you learn to visualize birth as you pace your breathing and allow your muscles to
stretch naturally. These practice sessions do eventually help you while you're giving birth. Because you
have been able to feel and practice the moment with your body it won't seem so daunting.

3. Benefits of yoga
Besides this, some basic and well-known benefits of yoga are given below
• Yoga involves practicing meditation to develop a sense of well-being. Daily practice of meditation
relieves stress
• If you practice yoga the continuous exercise and yoga will also help your body relax more easily.
This will help improve your sleep cycles.
• The poses involved in yoga regulate healthy joint movement. This will help solve any issues you
might be having with your back.
• Yoga has also been known to decrease nausea and regulate choppy breathing
• As we mentioned pregnancy yoga is amazing for your body. It will help build your strength and
increase your flexibility and muscle endurance. In the long term, this means a shorter recovery
time as well.
Pregnancy yoga is a great way to prepare yourself mentally, physically and emotionally. You can use this
time to build your strength and really focus on achieving your best health. Your baby needs you to be in
the best possible condition and so do you!

4. Yoga For Beginners: What To Expect – When You’re Expecting – From Yoga?
The wonderful thing about yoga is that it can, in fact, be tailored to you specifically. If you've decided to
take normal yoga classes instead of pregnancy yoga then remember to talk to the instructor. This is so the
instructor can work with you and incorporate only exercises that are suitable to you. A yoga instructor will
not push you past your place of comfort. Here is a rundown of a typical yoga session:
Breathing exercises:
One of the many benefits of yoga is that you can learn to manage shortness of breath. Yoga sessions
usually start by the yoga instructor leading the class through breathing exercises. During pregnancy yoga,
you are taught to breathe deeply through your nose in and out. This exercise helps manage shortness of
breath as well as regulate your breathing patterns. Such breathing exercises will be really useful when you
encounter contractions.

5. Stretching:
Next, you'll be guided through a careful warm up. You will be led through stretching exercises that will
help prepare your body for what's to come. It will also help you develop an understanding of your own
body. You are encouraged during yoga to pay attention to your body. This will help you explore what is
good for and what works for you.

6. Asanas (Poses):
At this stage, you will be encouraged to practice various poses. These poses might be practiced sitting
down, standing or lying down. Yoga poses aim at developing your strength, endurance, flexibility, and
balance. In pregnancy yoga supports such as towels, belts or chairs are encouraged. This is so you are
spared any undue pressure or discomfort.

7. Relaxation:
Once you’re done practicing poses you are guided into relaxation. You are encouraged to take your time
to rest your limbs and muscles. And while your body is relaxing you are instructed to focus on the changes
in your body. This practice helps build focus and comes very useful when giving birth.

8. Meditation:
Finally, relaxation allows you to ease into meditation. During meditation, you are asked to listen to your
heartbeat and your breathing. Meditation allows you to sort your thoughts and understand what is
important for you. Usually, the instructor will lead you through a self-affirming chant that encourages
positivity and mental resilience. This is because giving birth does not require only physical strength but
emotional labor to endure.

9. When Can I Start Taking Pregnancy Yoga Classes?
Yoga might involve a lot of breathing and relax but it does center on being good, hearty exercise. It has
been recommended by experts that you wait until the second trimester to start yoga. This is because the
first trimester is, unfortunately, the most common time for miscarriages to occur. It is a delicate time and
it needs to be passed carefully.
Once you are in your second trimester you can join classes. Additionally, a word of caution for those of
you that have never tried yoga before your pregnancy! Yoga can be an intense experience that can you
exhausted especially if you’re pregnant. If this is your first time trying yoga then wait till at least twenty
weeks in order to be on the safe side.

10. Is Yoga Dangerous For Pregnant Women?
Inherently there is nothing dangerous about yoga for pregnant women. There are however many different
styles of yoga. And there are certain types of yoga that are definitely not recommended for pregnant
women. As we mentioned earlier be sure to inform the instructor of your pregnancy. On top of which be
sure and avoid these specific forms of yoga.
Pregnant women should not engage in hot yoga during pregnancy. This is because hot yoga involves
raising the heat of the room to a very high temperature. This is usually done to encourage the purge of
harmful substances from your blood. But such extreme temperatures can prove to be fatal for pregnant
women. This is especially the case if you have problems with your blood pressure. Even if you aren’t new
to yoga here are some poses you should avoid during pregnancy:
• Do not attempt any backbends as this can cause disruption in breathing for the baby
• Make sure not to practice balance poses unless you have a chair as a support in front of you
• Do not attempt the camel
• Avoid poses that require you to lie on your stomach
• Do not practice head stands as these can disturb the movement of your baby
• Do not practice any breathing exercises that require holding your breath or breathing in fast,
forceful breaths. Such a disruption of oxygen can harmful to you and the baby.

11. Taking It Safe:
The purpose of this article is to discuss all of the ways in which pregnancy yoga is beneficial for you. That
being said we need to include some guidelines that will ensure your safety and health. Here are some
things to keep in mind during pregnancy:
• Remember to have a detailed discussion with your doctor about your exercise options. This is
because you might not be able to practice yoga due to health reasons. Pregnancy yoga is not
recommended for women with heart problems or back issues.
• Exercise is necessary to maintain good health under any condition. But you need to keep in mind
that pregnant women only require a certain amount of activity. You don’t need to push yourself
to do more than is required. And it is completely acceptable to spread out your routine into
shorter workouts throughout the day or even week.
• A big part of yoga includes promoting a great sense of self-awareness. You need to be very
conscious of the changes in your body. If you can't breathe properly then you need to stop and
rest. If you feel tired then you need to take your time before you start again. Furthermore, if
you're thirsty then you need to stop in order to hydrate yourself. Don't be afraid to grab a snack
if you feel hungry all of a sudden. Be conscious of the needs of your body.
• You need to pace yourself and take it slowly. Do not practice any positions that cause you to
discomfort or put a strain on your muscles. If at any point you notice any bleeding or pain you
need to stop immediately and contact health care professionals.

12. In Conclusion:
The regular practice of pregnancy yoga can lead to improved strength, durability, and emotional stability.
We hope we have managed to cover at least most of your queries. If you're still curious about choosing
the right kind of class then you can always reach out to health care professionals. But keep in mind that
you have an important role in making these decisions. You are the only one that can accurately decide
whether something is comfortable for you or if it needs to be adjusted.