Wat is prenatale yoga en wanneer begin je ermee?

by admin
in Alle blogs
mei 14, 2023

Als je als zwangere vrouw fit en actief wilt blijven, is prenatale yoga de perfecte keuze!

Prenatale yoga is een veelzijdige benadering die verschillende asana’s en meditatietechnieken combineert die je helpen om rustig en actief te blijven tijdens je zwangerschap.

Bovendien bevordert het de gezondheid van de baby en verbetert het het fysieke en mentale welzijn van de moeder.

Deze vorm van lichaamsbeweging omvat een reeks verschillende yogahoudingen die speciaal zijn ontworpen voor zwangere vrouwen.

  • Rekken
  • Ademhalingsoefeningen
  • Meditatietechnieken

Zwangerschap is de beste tijd om te beginnen met yoga.
Waarom?
Omdat de meeste houdingen ontworpen zijn om je lichaam te rekken zonder het te belasten.
Dit verbetert de flexibiliteit van de spieren en helpt ook bij de bevalling.

Bovendien is het een prachtig moment om te praten met andere aanstaande moeders die soortgelijke ervaringen meemaken.
Zwangerschapsyoga vermindert ook het risico op vroeggeboorte en maakt de hele zwangerschapsperiode gelukkig en gezond voor je.

In deze blogpost lees je alles wat je moet weten over prenatale yoga – de voordelen, houdingen en wanneer je ermee moet beginnen.

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Wanneer beginnen met prenatale yoga?

Het tweede trimester is de beste tijd om te beginnen met yoga tijdens de zwangerschap.

Dit komt omdat je babybump tussen de 16-20 weken begint te verschijnen, en het is de ideale tijd om vertrouwd te raken met de actieve geboortehouding.

Ten tweede verbetert het doen van zwangerschapspecifieke stretchoefeningen in deze periode ook de mobiliteit en uitlijning van het bekken, wat essentieel is voor de bevalling.

Het eerste trimester is ook veilig voor prenatale yoga.
Het verlicht de symptomen van ochtendmisselijkheid en brengt je emoties in balans.
Overdrijf echter niet, want dat kan nadelige effecten hebben.

Ook yoga in het derde trimester is goed voor je, omdat het pijn in je onderrug helpt verminderen en je beter laat slapen.

Het is echter belangrijk op te merken dat je je gynaecoloog moet raadplegen voordat je met enige vorm van lichaamsbeweging begint.

Daarnaast moet je je yogadocent ook informeren over je zwangerschap, zodat hij of zij de houdingen hierop kan aanpassen.

Voordelen van prenatale yoga

Er zijn talloze voordelen van prenatale yoga voor aanstaande moeders.
Enkele daarvan zijn;

Vermindert stress en angst

Zwangerschap veroorzaakt grote hormonale veranderingen in het lichaam, waarvan sommige je gevoelig kunnen maken voor stress, vermoeidheid en angst.

Als je echter aan yoga doet, komen er endorfines vrij in het lichaam die deze symptomen verminderen en je mentale gezondheid aanzienlijk verbeteren.

Vermindert pijn in de onderrug

Moeders, steek je hand op als je ischiasachtige pijn voelt tijdens je zwangerschap.
We weten hoe vermoeiend dat kan zijn.
Gelukkig kan yoga je helpen die pijn te verlichten.

Zwangerschapsyoga versterkt de spieren in het bekken en maakt de gewrichten spanningsvrij.
Dit helpt bij het verminderen van pijn in de onderrug.

Verhoogt de flexibiliteit van de spieren

Yoga tijdens de zwangerschap helpt ook bij het verbeteren van de flexibiliteit van de spieren, waardoor je bevalling minder pijnlijk kan zijn.

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Bereidt je voor op de bevalling

Prenatale yoga omvat een reeks verschillende asana’s die je kern versterken.
Daarnaast helpen ze ook bij het verstevigen van de spieren, vooral in het bekken, de heupen en de buikstreek, wat je voorbereidt op de bevalling.

Verlicht symptomen van gewone zwangerschapsongemakken

Prenatale yoga kan de meest voorkomende ongemakken tijdens de zwangerschap verlichten, zoals misselijkheid, ochtendmisselijkheid, hoofdpijn en spierkrampen.

Verhoogt de bloedsomloop

Door je lichaam te strekken stimuleer je de bloedsomloop, wat de gezondheid van je moeder sterk verbetert.

Wat is NIET toegestaan bij prenatale yoga?

Zwangerschapsyoga is een fantastische manier om jezelf als aanstaande moeder gezond en fit te houden.
Er zijn echter een aantal dingen die je moet vermijden tijdens het oefenen om een veilige zwangerschap te garanderen:

  • Doe geen houdingen die de buik onder druk zetten of je lichaam belasten.
  • Vermijd intensieve voorwaartse en achterwaartse buigingen die druk kunnen uitoefenen op je buik.
  • Doe geen asana’s die hormonale onbalans in je lichaam kunnen veroorzaken, zoals een hoofdstand of Bikram pose.
  • Sla ademhalingsoefeningen of pranayama over waarbij je hoofd duizelig of zwaar aanvoelt.
  • Luister altijd naar je lichaam.
    Als een houding je belast of je ongemakkelijk laat voelen, stop er dan mee.

Prenatale yoga is ALLEEN bedoeld om je licht en actief te laten voelen.
Zorg ervoor dat je altijd je docent raadpleegt om je te helpen bij het uitvoeren en aanbevelen van asana’s voor de zwangerschap.

Helpt prenatale yoga bij de bevalling?

Kort antwoord: Ja, dat klopt!
Prenatale yoga verstevigt de vaginale en perineumspieren die je helpen bij de bevalling.
Het verbetert ook de circulatie in het bekkengebied, wat zorgt voor een soepele bevalling.

Bovendien verlichten de gecontroleerde ademhalingstechnieken en asana’s in deze vorm van oefening de pijn bij de bevalling en maken ze het proces snel en gemakkelijk.

Hoe vaak kun je zwangerschapsyoga doen?

Zoals eerder gezegd, is het belangrijk om naar je lichaam te luisteren als je aan lichaamsbeweging doet tijdens de zwangerschap.
Over het algemeen wordt aangeraden om 3 tot 4 keer per week prenatale yoga te doen.

Bovendien is 30-40 minuten matige activiteit al genoeg!
Je hoeft niet streng voor jezelf te zijn.

Kleding voor prenatale yoga

We snappen het… zwangerschapskleding voor yoga moet comfortabel zijn, maar het hoeft zeker niet saai te zijn!

Je kunt stijlvolle jumpsuits voor prenatale yoga hier.
Ze zijn comfortabel, chique en stijlvol, waardoor ze een ideale keuze zijn voor moeders die iets unieks willen voor hun trainingssessies.
Bovendien zijn ze supercomfortabel om te dragen!

Bezoek ook onze website voor meer yoga- en meditatiemateriaal.
Bonuspunt?
Alle producten zijn milieuvriendelijk!

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Prenatale yoga houdingen

Hier zijn 20 effectieve prenatale yoga houdingen die je kunt proberen tijdens de zwangerschap:

  1. Marjariasana (Kat/koe houding)
  2. Garland houding
  3. Driehoekshouding
  4. Vlinder Houding
  5. Baddha Konasana (Gebonden-hoek houding)
  6. Enkel-naar-knie houding
  7. Eenhoorn en Regenboog Houding
  8. Duif houding
  9. Staande zijstretch
  10. Neerwaartse houding
  11. Brede knie kinderhouding
  12. Yoga hurkzit (Malasana)
  13. Puppy houding
  14. Klok squat
  15. Dansende krijgerhouding
  16. Strekken van onderrug en heup
  17. Sukhasana/ Gemakkelijke houding
  18. Staande zijwaartse stretchoefeningen
  19. Savasana
  20. Muur squat

Prenatale yoga is ideaal voor aanstaande moeders die een gezonde zwangerschap willen hebben.
Naast het verbeteren van de mentale en fysieke gezondheid van de moeder, zorgt deze vorm van lichaamsbeweging ook voor een goede ontwikkeling van de baby.

Bezoek onze winkel voor de beste fitnessuitrusting voor je workout.

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