Have you ever wondered how celebrities like Jessica Alba, Gal Gadot, and the likes get back to their beach bodies in no time after giving birth? I mean yeah they have a team of personal trainers, private chefs, and round the clock nannies to back them up. But, the real secret to weight loss post-delivery might be available to anyone with a motivation to lose weight and a yoga mat. And that secret is the all-new prenatal yoga classes in Delhi NCR.
The concept on which these prenatal classes are based is called involution. Post-delivery, the uterus contracts to its original size. Once that happens, the core muscles are usually left overstretched. But, if you work your core muscles during pregnancy and keep them active, it’s easier to regain strength and tones the muscles faster.
But, as you can guess, working your core belly muscles with a baby on board is no easy task. But with proper guidance and training, it is very much possible to keep your core toned during pregnancy. In fact, experienced yoga instructors explain the relationship between the pelvic floor muscles and transversus abdominis.
Since these muscles are connected, therefore these hammock-like muscles support the weight of the uterus during pregnancy. These muscles work together to strengthen your core. But what matters is the sequence. This sequence would allow you to work these muscles safely and effectively.
So, include these poses into your prenatal yoga classes’ at least twice or thrice a week. These asanas will strengthen your core muscles in your belly throughout these nine months. They will also strengthen both layers of musculature and allow your body to recover quickly. But as always, consult your gynecologist before adding any new exercises to your regime. Moreover, remember to rest whenever you feel tired.
Cat-Cow – Start by being on all fours in Table Top pose. Ensure that your hands placed in shoulder-distance apart. Your knees are placed hip-width apart. Next, breathe in and look up while arching your spine. Then, breathe out and round your spine, creating a space between the shoulder blades as you exhale. Usually, in Cat-Cow, you are told to squeeze the belly in a little while breathing out. But during pregnancy, make sure that you don’t draw the belly up and in. Allow the heaving motion to warm up the core muscles while taking utmost care not to create compression in the abdomen.
Opposite Arm and Leg Extension: Come in a Table Top position. Then, stretch your right arm forward with your thumb pointed towards the sky, and then extend your the opposite leg (left) behind you with a minor internal rotation. Throughout this stretching, ensure that your hip and toes are pointed downwards. Take three deep breaths in this position and then switch sides. Now, visualize your baby’s back to your belly, and her head pointed down towards your pelvis. Feel the core muscles holding the baby like a supportive cradle. Ensure that there is strength but not compression or pressure. And power is cultivated via stabilization.
Side Plank, modified: Again, come into a Table Top position; bring your right hand and the right knee to the center of your yoga mat. Now turn to the left and straighten your right leg. Take support from the outer arch of the right foot with part of the sole placed down onto the yoga mat. Then, bend the top left leg with the foot on the floor, stretched in front of you like a kickstand. Lastly, lift the left arm up and stretch it upwards, pointing to the sky. Feel the power of the oblique strengthen the side muscles of your body. Take 3 to 5 deep breaths on each side.
Full or Modified Plank: You can opt for a modified version of the full plank during your first and 2nd trimester. Begin by placing your hands on the mat shoulder-width apart with a slight bend in the elbows. Try pushing down on the floor. This action will increase your upper arm strength and your core strength, as this pose will support your body. Try staying in this asana for 3 to 4 deep breaths. In case you want to carry on with this asana even after the second semester, place your knees on the floor and begin from there.
The increasing weight of the baby and the increased amount of blood in the body requires more physical training. Physical activity not only stimulates blood circulation but also counteracts fatigue. But the expectant mother also needs to relax, and feel the child in the womb. That’s why prenatal yoga finds the balance between the two. Looking for a prenatal yoga class in Delhi NCR allows the mom-to-be to accept her emotions and trust her sentiments.