Keep your body and baby safe exercising during pregnancy

Pregnancy is a beautiful and transformative journey, but it's important to stay mindful of your changing body and evolving needs throughout those nine months. For many people, maintaining a healthy and active lifestyle is a priority, and yoga and exercise can play a crucial role in achieving this. In this post, we'll discuss how to keep your body and baby safe during exercise and yoga.

Trimester 1: The Foundation

The first trimester can be a rollercoaster of emotions and symptoms. You may be dealing with morning sickness, fatigue, and uncertainty. While it's crucial to listen to your body during this time, some gentle exercise may be beneficial:

1. Yoga Poses: Focus on restorative and gentle yoga shapes. Shapes like Child's Pose, Cat Cow, and Savasana are excellent choices. Avoid extremely deep twists and anything that is uncomfortable for your body, and always listen to your body ad let your instructor know you're pregnant.
2. Cardiovascular Exercise: Light cardio, such as brisk walking or a moderate moving yoga class, can help maintain your fitness level and possibly ease nausea. Ensure that your doctor or midwife says that more rigorous exercise is okay. Pay attention to your body's signals and back off if needed.
3. Pelvic Floor Exercises: Start practicing pelvic floor exercises to strengthen the muscles that support your growing baby, help prepare your body for birth, and prevent incontinence issues later in pregnancy.
4. Stay Hydrated: Hydration is essential; always drink water before, during, and after your workouts.

Trimester 2: Embrace Your Glow

The second trimester is often dubbed the "honeymoon" phase of pregnancy, as many people experience a slight energy boost compared to the first trimester. However, there are more precautions to take:

1. Yoga Poses: Continue with your gentle yoga routine, but you can also explore prenatal yoga classes tailored to expectant people. You will want to continue avoiding deep twists, as well as laying on your back for an extended period of time. You will want to stop laying on your stomach and it will most likely become very uncomfortable to do so as you start to show your growing belly bump.
2. Strength Training: Low-weight, high-repetition strength training can help maintain muscle tone and keep your joints supported as your ligaments loosen up due to increased relaxin hormones. Avoid exercises that put pressure on your abdominal muscles, like any crunch or twisting exercises.
3. Balance and Coordination: As your center of gravity shifts, be cautious with balance exercises. Use props or a wall for support during any exercises that require balance.
4. Breathing Exercises: Practice deep, diaphragmatic breathing to help with relaxation and alleviate anxiety.
5. Cardiovascular Exercises: If you nausea has passed and your doctor has cleared you for cardiovascular exercise, you can continue to cycle, run, or enjoy any activity you had taken part of prior to pregnancy. Continue to listen to your body and back off if needed.

Trimester 3: Preparing for Birth

The third trimester is all about preparation, anticipation, and a little excitement possibly! Here's how to stay safe while continuing to exercise:

1. Yoga Poses: Focus on shapes that open the hips and pelvis, such as Butterfly Pose, Garland Pose, and Cat Cows. Continue to avoid deep backbends, twists, laying on your belly or back (for extended periods of time).
2. Pelvic Exercises: Continue strengthening your pelvic floor muscles with Kegels to prepare for labor and postpartum recovery.
3. Cardio: Stick to low-impact cardio like cycling or walking. Both are great for circulation and can help with water retention.
4. Listen to Your Body: Pay close attention to how you feel. If you experience discomfort, dizziness, or shortness of breath, stop immediately.

Staying active and practicing yoga during pregnancy can bring numerous benefits, from reduced stress to improved overall well-being. However, the key to a safe and healthy experience is listening to your body and making necessary adjustments as your pregnancy progresses. Whether you're in the first, second, or third trimester, the priority is to keep both you and your baby safe. Consult with your healthcare provider for personalized guidance and enjoy this special time in your life!