Get Fit For Your Pregnancy: Simple Exercises To Help You Look Great & Feel Energized Through Your Pregnancy - (Fit Expert Series Book 4) by Andy Charalambous

Author:Andy Charalambous
Language: eng
Format: epub
Tags: weight loss, fat loss, pregnancy childbirth, pregnancy health, pregnacy, pregnancy weight loss, pregnancy diet, pregnant women diet, pregnancy weight gain, pregnancy fitness

What to wear

Please wear clothes that you can easily breathe and stretch in. Leggings and tee shirts are perfect. We practice yoga barefoot, though you may want to have socks and a long sleeve wrap for Relaxation Pose.

When to begin

Begin practicing gentle poses like Relaxation Pose on your side or with a bolster under your knees, Cobbler’s Pose, and Easy Seat as soon as you become pregnant. Practicing more than those gentle postures during your first trimester, however, is not encouraged. During your first trimester, nap frequently, take long walks, and make yourself a cup of decaf green tea.

How to practice

The experience of pregnancy is unique to every woman. Listen to your body at all times. The yoga postures and sequences included here are intended to challenge you just enough, while easing the discomforts of pregnancy, and preparing your body for the work of labor and delivery. Please practice yoga or go to yoga class as regularly as possible; regular practice will do both your body and your baby the most good.

Good to know

After 20 weeks, please do not lie on your back. If you experience any of the following symptoms, stop practicing immediately and call your primary prenatal care provider:

vaginal bleeding * sudden high fever * frequent vomiting {more than a few times an hour} * regular, rhythmic contractions * severe persistent headache * lack of fetal movement * sharp pains of any kind * dizziness * arrhythmic heart beat * leaking of fluid from the vagina * sudden swelling {edema} * frequent burning urination * severe shortness of breath

The Poses

Easy Seat

Sit comfortably on your mat and allow your legs to cross. If this forces your back to round or your knees to become uncomfortable, elevate your bottom on the blanket or the pillows. Try to keep your shoulders above your hips and your stomach slightly firm. Let your shoulders relax away from your ears and tilt your chin down slightly to lengthen the back of the neck. Rest your hands on your knees and soften your hip creases. Allow your lower body to relax and take several deep breaths.

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