Pregnancy causes a variety of mental, physiological, and emotional changes, including nausea, swollen ankles, discomfort, and mood swings. In the midst of all these adjustments for a holistic break, several women seek yoga for a mild but effective activity that aids in promoting the mind and body. The physical, emotional, and psychological benefits of yoga during pregnancy were discussed in an interview with a lifestyle magazine by Dr. Sonu Taxak, Director and Senior IVF Consultant at Yellow Fertility.

In addition, Dr. Sonu discussed how yoga helps maintain good health during pregnancy. Yoga can be a potent partner in this journey by providing emotional balance, enhanced circulation, and better sleep as the body adjusts to sustain new life, she stated. Yoga provides physical benefits, a sense of calm, and a connection for women who have become pregnant via IVF or have a high-risk pregnancy. The most important things are moderation, personalization, and paying attention to your body. Simply get enough sleep and keep hydrated. “Always bring a water bottle with you to class, and take frequent breaks. Pay attention to your body's signals and avoid becoming overhe.”

With guidance on the essential do's and don'ts, as well as ideas for yoga asanas for each trimester, Dr. Sonu Taxak gave us a thorough instruction:

Do:

Prenatal yoga may be made safer by adhering to a few basic practices and routines..

• First, consult: Before using the mat, talk to your obstetrician or fertility expert, especially if you became pregnant via assisted methods like IVF or if you have a high-risk pregnancy.
• Pick the appropriate instructor: Prenatal yoga is not the same as normal yoga. It necessitates a knowledge of trimester-specific requirements and bodily changes. Always be sure the teacher is certified in prenatal yoga so that they can lead you through every phase of your pregnancy.
• Prioritize breathwork: Practice moderate breathing methods, such as Ujjayi or Anulom Vilom, to help calm your anxiety and increase oxygen delivery to your infant. Particularly in IVF pregnancies, when stress levels may be elevated, this is helpful. Emotional health is also improved by pranayama

Don’ts:

To guarantee safety, there are specific guidelines that must be followed when practicing pregnancy yoga. Knowing what to skip is just as crucial as knowing what to practice.

• Avoid inversions and severe twists: Headstands, shoulder stands, and full wheels are absolutely prohibited. They have the potential to disrupt blood flow to the uterus and raise the possibility of harm.
• There is no flat back lying after the first trimester, which can restrict important blood vessels and decrease the amount of blood flowing to the fetus.
• Avoid overdoing it; now is not the time to work on flexibility or maintain positions for extended periods of time. Refrain from practicing in a competitive or excessively intense manner.
• Stay away from hot yoga: High temperatures can cause fetal discomfort and dehydration.
• Never disregard discomfort: any pain in the pelvis, breathlessness, or physical discomfort experienced during yoga should be treated seriously and discussed with your doctor.

Asanas suitable for trimesters:

Not all yoga postures are possible at all times since each trimester has its unique set of difficulties. It is crucial to adjust your stance to the requirements of each trimester.

• First trimester: Moderate positions such the butterfly pose, cat-cow, and seated stretches promote blood flow and ease weariness.
• The second trimester: To improve core and posture strength, try modified warrior pose, supported tree pose, and pelvic tilts.
• Third trimester: Pay attention to assisted postures such the side-lying savasana, light stretching, and breathing exercises.

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