In addition to improving flexibility and maintaining calmness, yoga also has benefits for supporting a pregnancy program.
For prospective mothers undergoing a pregnancy program, doctors may recommend regular exercise and a healthy lifestyle. One of the exercise options that can help support the pregnancy process is yoga.
The benefits of yoga in a pregnancy program are believed to contribute to increasing women’s fertility and the chances of conceiving. Some of these benefits, such as reducing stress, improving blood flow, and relieving muscle tension, can help prepare the body for pregnancy.
Benefits of Yoga in a Pregnancy Program
1. Strengthening the body’s muscles
One of the benefits of yoga in a pregnancy program is that it helps strengthen the body’s muscles. During pregnancy, it is important for mothers to have adequate muscle strength to support the baby’s growth and development and to cope with the changes in body weight.
Through regular yoga practice, the various poses and movements help strengthen major muscles, such as the back, abdomen, pelvis, and lower back.
Strong muscles can also ease the labor process and aid in post-delivery recovery. Therefore, by strengthening the muscles through yoga, mothers can optimally prepare their bodies for pregnancy.
2. Reducing stress, depression, and anxiety
According to a 2018 study published in Dialogues Clin Neurosci, more than 40 percent of women undergoing infertility treatment experience anxiety, depression, or both. Not only mothers but many fathers also experience similar stress while going through a pregnancy program.
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Practicing yoga with a focus on mindfulness can help reduce the body’s stress signals and improve immune system function.
In a small 2015 study, 55 people undergoing infertility treatment practiced yoga weekly for six weeks. As a result, their anxiety levels dropped by 20 percent.
3. Balancing hormones
A 2012 article explained that when stress is controlled, hormone levels follow suit. The body and mind, breathing, and balance are all interconnected.
Therefore, regular yoga practice can help improve the interaction between the brain and hormones (neuroendocrine), leading to overall hormonal balance.
This applies to both men and women, where better hormonal balance often increases libido and improves reproductive function.
4. Supporting Sperm Production
Yoga isn’t just beneficial for mothers; it also offers advantages for fathers. One of its benefits affects sperm production. In many cases, a decrease in sperm count can be caused by lifestyle or environmental factors such as obesity, smoking, or exposure to chemicals.
To maintain sperm production, fathers can adopt a healthy lifestyle by eating nutritious food and exercising regularly, such as practicing yoga, which can help reduce stress and anxiety, regulate body functions, and support sperm production.
Although more research is needed in this area, some researchers have observed that practicing yoga during a pregnancy program can have significant benefits for both fathers and mothers.
5. Promoting the Success of IVF Programs
Yoga can enhance the success of in vitro fertilization (IVF) programs. A study published in the National Library of Medicine in 2018 showed that yoga can improve the physical and mental well-being of both men and women undergoing IVF treatment.
Yoga can help reduce stress, depression, and anxiety, which are factors that can influence the success of IVF procedures. Additionally, yoga can help balance hormones and increase blood flow to reproductive organs, which can improve the chances of successful fertilization and embryo implantation.
Thus, practicing yoga as part of the preparation and during the IVF process can be an effective strategy to increase the chances of achieving a successful pregnancy.
Yoga Poses for a Pregnancy Program
There are several yoga poses recommended for a pregnancy program, as they can help maintain the physical and mental health of mothers and prepare the body for pregnancy and childbirth. Here are some yoga poses suggested for a pregnancy program:
Stretching and Deep Breathing (Pranayama)
Light stretching and deep breathing exercises can help reduce muscle tension, improve blood circulation, and calm the mind.
Reclining Bound Angle Pose (Supta Baddha Konasana)
This pose helps reduce tension in the pelvic and lower back areas, while opening the pelvis to prepare the body for childbirth.
Cat-Cow Pose
This movement helps relieve tension in the lower back, increases spinal flexibility, and strengthens the core muscles.
Modified Triangle Pose
This pose helps reduce back tension and strengthens the thigh and pelvic muscles.
Pelvic Circles
This movement helps strengthen the pelvic muscles and relieve discomfort related to weight changes during pregnancy.
Spinal Stretch
This stretch helps relieve tension in the back and increases spinal flexibility.
Breathing and Meditation
Meditation and relaxation exercises that focus on breathing can help calm the mind, reduce stress, and mentally prepare for childbirth.
Generally, yoga poses are very safe to perform during a pregnancy program. However, it’s essential to consult with a doctor or experienced yoga instructor before starting or continuing yoga during a pregnancy program.
Overall, yoga can support a pregnancy program in many ways. Practicing yoga regularly can provide physical, mental, and emotional benefits that enhance a mother’s health and readiness for pregnancy, childbirth, and the postpartum period.
If you’re considering starting a pregnancy program, it’s a good idea to consult a trusted obstetrician first. You can visit the Bocah Indonesia website to learn more about suitable pregnancy programs for you.
Source:
Sulastri, A., et al. (2021). The Effectiveness of Gentle Prenatal Yoga on the Recovery of Anxiety Level in Primigravid and Multigravid Pregnant Women. Gaceta Sanitaria, 35(S2), pp. S245–S247. https://pubmed.ncbi.nlm.nih.gov/34929822/
Marcin, A. Healthline (2020). Try These Yoga Poses to Increase Your Fertility.
Pizer, A. Verywell Fit (2020). How to Do Supported Bridge (Setu Bandha Sarvangasana) in Yoga.
