Pregnancy is not a time to push boundaries, but rather to lower the intensity, connect with your body and baby and relax.
Listen extra carefully to your body. When you are pregnant, you produce the hormone relaxin, which causes the ligaments and connective tissue around the joints to soften to create more space for the baby and in preparation for delivery. You may notice that you become a bit more flexible so that you can easily overextend. So be extra careful and don't go deeper into poses than before your pregnancy to avoid injuries and pelvic instability.
GENERAL ADVICE
- Avoid straight abs as much as possible, the oblique abs can still be trained as long as it is possible and feels okay.
- Always do both sides with asymmetrical poses, to prevent pelvic instability.
- Keep your pelvis in a straight line as much as possible in each exercise.
- Do a lot of hip openers as they prepare you well for delivery.
- Train your leg and arm muscles so that you will have built up enough strength and that you will not carry your growing belly (and soon also your baby) and compensate with your back
- Most important tip: if something doesn't feel right, don't do it!
RECOMMENDATIONS 1ST TRIMESTER (0 TO 14 WEEKS)
- Give your body extra rest and relaxation.
- Yoga is allowed, but opinions are divided; there are women who only rest in the 1st trimester and there are women who continue with their practice (so feel what suits you and what your body needs now).
- No deep twists
- Do not jump.
ADVICES 2ND AND 3RD TRIMESTER (14 TO 42 WEEKS)
- Open turns are possible as long as there is enough room for the abdomen, but not too deep.
- Stop exercising on your stomach as soon as it starts to feel uncomfortable.
- No more deep back bends.
- Up to 30 weeks, lying on your back is okay (as long as it feels right)
- After 30 weeks no longer lying on your back, but rather on your left side (unless it still feels good on your back)
WHAT LESSONS CAN I TAKE AT STUDIO VANSI?
We are a studio that is fully equipped for pregnant women and just gave birth mama's. That is why you can take any class with us that you would like to do. However, it sometimes depends on the trimester you are in and what your practice was like before your pregnancy. Find out what suits you best by trying out different classes.
- prenatal yoga
- Prenatal Pilates
- Mom strong outdoors
We hope this information helps you make the right choices for you during your pregnancy. If you have any questions, we'd love to hear from you. Team Vansi Wishing you a very beautiful, prosperous and relaxing pregnancy!