Yoga for pregnant women 1 trimester
Wear comfortable clothing and a warm room. Exercising barefoot provides greater freedom for the legs. Yoga is best done on an empty stomach. If you have eaten tightly, it is advisable to start classes no earlier than after 3 hours (meaning lunch of 3 dishes, first, second, etc.). If you only ate fruit, wait about an hour (30 minutes). Try not to drink during the class, but in advance. If you feel hungry before class, it’s better to have a bite to eat without bringing yourself to a hungry faint. Make a class schedule that you can follow. It is preferable to do a little, but often. The body responds better to regular exercises, even if short ones. You will feel that 15 minutes of yoga per day will be more effective than one 2-hour lesson per week. The key to success is regularity (abhyasa). Once a week is not bad, although three weekly exercises will allow you to quickly achieve noticeable changes in body condition. Learn to feel every corner of your body. Focus not so much on the body as on proper breathing. The essence of yoga is more about breathing than about how deeply you are able to enter a pose. Carefully examine your breathing, inhaling and exhaling, pauses between them. As the breath becomes conscious, it can be used as a measure of poses. If the breathing remains even, and the heartbeat is calm, the performance of asanas (poses) approaches the ideal. If breathing has become intermittent, the heart rate has increased, you need to restore breathing or reduce stress. Do not hold your breath during practice (for beginners). Holding the breath is part of the reflex triggered by fright or surprise, which often occurs when performing a new unusual pose. Also, holding the breath increases the load on the heart. Take a breath when the body opens, when you exit the posture, while twisting the top of the back or expanding the chest. (example, deflection). Many find that exhalation comes by itself when moving down, lowering the arms or legs, leaning forward or …

Compiled by: Usacheva Nadezhda