Stress-Relief Workout Tips for Expecting Moms

4 months ago | 5 Views

According to experts, mental imagery exercises or guided visualizations are especially beneficial during pregnancy. "They calm the nervous system, encourage good thinking, and help mothers envision their baby thriving in the womb," said Dr. Pooja C Thukral, Associate Director of the Department of Gynecology at Cloudnine Group of Hospitals in Faridabad.

Example of Visualisation Practice:

When seated in a cross-legged posture, Dr. Pooja C. Thukral proposed that:

Take a few deep breaths while closing your eyes.

Imagine your uterus as a cozy, shining cocoon.

Think about your child floating serenely and responding to your breath.

Imagine your breath as golden light that interacts with your infant while moving in and out.

"I see you, I love you, I'm here for you," say quietly.

She advised that this may be paired with mild motions like:

1. Cat-Cow pose:

Cat-cow pose: These two positions mainly targets the back but also relaxes the abdominal muscles. In the cow pose, you need to stretch your head and tailbone up as you breathe. Breath out slowly and take the cat pose where you need to look down and curve your body.

Flow with the rhythm of your breath, visualizing the spine creating a cradle for your baby.

2. Butterfly pose:

Place your hands on your belly and whisper sweet words or affirmations to your child.

3. Child’s Pose:

Child pose eases the tension in the back.

Picture your infant lying quietly in your womb while you lay your head on the mat.

"Many mothers instinctively begin to talk to their babies during yoga—offering encouragement, love, or even light humor," said Dr. Pooja C Thukral. These deliberate acts of communication foster trust and emotional security.

Evidence: How fetal health is impacted by a mother's tranquility

A pregnant woman's emotional condition is crucial because it affects her child's emotional makeup.

Principal Study Results:

According to a study published in the Journal of Obstetrics and Gynecology, prenatal yoga lowers cortisol levels in pregnant women and is linked to higher birth weights and a decreased risk of preterm labor.

According to research published in Developmental Psychobiology, infants who were exposed to high maternal stress during pregnancy may have developed a different stress response, raising their chance of developing behavioral issues later in life.

According to a BMC Pregnancy and Childbirth research, moms who practiced mindfulness during their pregnancy had higher bonding scores after giving birth.

This reinforces the message that your kid also receives those signals when you are emotionally balanced. With prenatal yoga, you may maintain this balance in a regulated manner throughout the trimesters.

Recommendations for safe and significant gynecologic practice

When to Begin

Begin after 12–13 weeks, when the chance of miscarriage decreases.

You may have practiced guided meditation or mild breathing techniques before.

What Frequency:

Two to three sessions a week are ideal.

Daily breathwork and mindfulness practices, even for 10–15 minutes, can be effective.

Things to Stay Away From:

Breath holds or strenuous bodily postures

Any posture that induces discomfort or strain

extended periods of time without breaks, particularly towards the conclusion of pregnancy

What to Include:

Moderate stretches, such as hip openers and side body stretches

exercises to increase pelvic awareness

breathing deeply while maintaining a connection between the abdomen

Journaling or affirmations following sessions

A dialogue between you and your child is what yoga is all about.

"Yoga during pregnancy is more than wellness — it's a sacred dialogue between you and your baby," stated Dr. Pooja C. Thukral. Even before birth, each breath you take, each thought you temper, and each kind word you utter forms a link between two lives.

She ended by saying, "Prenatal yoga offers serenity in a world full of noise. It provides stability in the midst of upheaval." It provides fortitude during the vulnerability of new beginnings. Yoga for two is a mild and compassionate practice that starts before your baby is born and continues long after you hold them in your arms.

Get the latest Bollywood entertainment news, trending celebrity news, latest celebrity news, new movie reviews, latest entertainment news, latest Bollywood news, and Bollywood celebrity fashion & style updates!

HOW DID YOU LIKE THIS ARTICLE? CHOOSE YOUR EMOTICON!