It would seem logical to think that a woman a few weeks pregnant and another a few days after giving birth do not need the same yoga practice. Today from mamayoga We offer you this complete guide for the practice of yoga by trimesters during pregnancy.
Pregnancy is a path of evolution in trimesters or weeks
In this beautiful natural process of women's sexuality, which is the pregnancy, is presented as a stage-by-stage route where the changes, symptomatology Y emotional and hormonal phases will set a very specific pace. That is why, traditionally, we speak of pregnancy by trimesters, or more recently by weeks, depending on which stage you are going through at the moment.
The reason is very simple, to facilitate information to the pregnant woman generalizing the symptoms and the necessary attention during this period so that one does not have to worry about things that have not yet happened, or that one has already overcome without realizing it. first trimester of pregnancy is of the week one to 13; he second of the 14 to 27 and the third of the week 28 at delivery.
The yoga practice for a pregnant woman is nourished by the information of said periods to be able to be offered quarter to quarter. So depending on the symptomatology dominant, of what is expected in each period, the practice adapts. That is why we can speak of a yoga by trimesters.
Let's see in detail What to expect and how to practice yoga during your pregnancy in each trimester.
Yoga in the first trimester
The first trimester It is a frenetic stage that sometimes takes time to get to and sometimes takes time to finish. Each mother arrives at a different vital moment in her pregnancy, work, social life, age, stable partner or not, there are so many variables that we would never finish.
Whatever your pregnancy, in this first trimester it is usual for the following to arise symptomatology: first the absence of menstruation, nausea more or less intense and even vomiting, malaise and hormonal changesThese hormones are the ones that will mark this period.
It is also a period of uncertainty, mood swings and emotional instability, since the unknown, what may or may not happen to the baby, together with the hormonal ups and downs will take away your sleep a little. That is why many mothers wait until the end of this trimester to getting started in yoga practice or pause it for a few weeks.
The yoga recipe we recommend for the first trimester is: Trust, love and transit. A practice where the focus could be the famous phrase: “Lord, grant me the serenity to accept what I cannot change, the courage to change what I can change, and the wisdom to know the difference.”
Don't let yourself be carried away by fear or doubts. Live and go through the fact that at this very moment you are pregnant, that there is a life forming inside you. That You are already a mother, whatever happens. Learn to enjoy the moments of calm, of emotions and nausea, to regularize our breathing and get to know ourselves in this new stage of life.
In the practice of yoga by trimesters any intense physical effort will be avoided, this includes impacts on the joints (feet, knees, hips), pressure on the belly (no crazy sit-ups), overexertion with endless vinyasas or strenuous practices. Instead, everything that has to do with relaxation, the present, living in the moment, loving yourself and loving life that is forming inside you.
Yoga by trimester: Practice in the second trimester
The second trimester is experienced by many mothers as a relief on the wayFirst, because for most people the intense discomfort disappears and with it the body recovers. rhythm of life that you had before you were pregnant. Also with the statistics in our favor, the trust The process becomes easier as the ultrasounds and dates go by. Every day we are a little closer to meeting the baby, the baby girl.
The symptomatology In the second trimester, it disappears or you learn to leave it in the background, like a distant rumor. The belly begins to grow and with it the excitement and hope. In addition, you will soon begin to feel the movements of the baby, the baby.
So our yoga recipe for this wonderful second trimester will be: Energy, vitality and discoveriesA more vigorous, joyful practice, with moments of connection and contact, but where you can do everything you did before you were pregnant.
For practice it is time to activate, fill with vinyasa, postures more vigorous, learn to train your body strength and activate you while other areas are relaxed. Start getting familiar with your force. Allow them to slowly enter meditations where your hands instinctively search for the baby, for the baby, create this connection that will unite you beyond these nine months. Avoid being static for a long time in the postures and begin to understand how your body works and its movements to save you from the very annoying sciatica and other future pains.
Yoga in the third trimester
The third trimester arrives and with it, time seems to stop. The days go by slowly, your walk becomes slower, you need a lot of more effort to do anything. The baby movements, the babyThey are so crazy that sometimes they don't let us sleep.
The third trimester It is characterized by the following symptoms: your uterus with the baby and the placenta occupy a large part of your body, which means that digestion and the breathing They suffer from lack of space; reflux, heartburn, shortness of breath, small urine leaks or the need to go to the bathroom frequently, low back pain, sciatica and inconvenience resulting from not finding a good one sleeping posture.
With this panorama the yoga recipe For the third trimester we recommend: Space, breathing and believing in yourself. These will be less demanding practices but with a lot of strength and confidence in your abilities, mother. You are preparing for childbirth, mother; a moment of madness where you will have to go at a thousand revolutions and without brakes.
The Yoga practice in the third trimester will try to open the ribs, create spaces for breathing and learn to use it, reinforce the pelvic movement in all directions and the feeling of freedom of certain postures Y movements. It will also be a very personalized practice, depending on whether your baby is breech or if you suffer from hemorrhoids, or placenta previa, you will avoid some positions; if you have reflux, others. There will be positions to relieve sciatica and others to relieve the tired legs.
Above all, you will learn to trust in the mother that you already are, in how capable you are of giving birth, in that mammal that lives inside you and that will give everything when necessary. Believe in yourself, mother, in your magic, in your ability, in your strength, both the one you have and the one you don't know you have.
Yoga by trimesters: When you are due
The end of third quarter It is not a mathematical date at 40 weeksFor some it will come sooner and for others it will be necessary to wait.
These last ones days or weeks of the third trimester could be considered a separate stage. You will have reached the maximum volume of your belly. baby weight will be noticeable on your back and pubis. For some, the insomnia as a preparation for what is to come. Impatience will be put to the test to the maximum, will it be today? The contractions will begin, but without rhythm and scattered.
So to close this final stage of yoga by trimesters Our recipe will be: Sound, breathing and laughterAnd sound, with your voice, your sighs, your yawns, will be your body's natural tool to go through the pain of childbirth; so in these last weeks, sing, mother; sigh, laugh, let the air and the voice enter and leave your body naturally.
The yoga practice It will be sonorous, with songs, mantras, breathing everywhere, sighs, laughter and a lot of connection. There's nothing left, mother.
I hope this guide helps you in your yoga classes quarter by quarter and you know where to stand at every moment of this beautiful vital stage that is your pregnancy. I only have to invite you to let yourself be accompanied by the Mamayoga tribe in each quarter.
EN 
ES 
CA