Introduction:

Yoga may best be set forth and advertised as a complementary treatment. Yoga and Physical Therapy combines the principles and practices of Yoga with Physical Therapies to achieve our desired outcomes.

Main Idea:

            Pre-natal yoga prepares a woman for childbirth physically and emotionally. This class focuses on yoga poses which create strength, stability and comfort in order to guide the body toward opening. We practice a blend of flowing movements for stamina and sustained holds of poses for strength and mental focus. This class supports women in all stages of pregnancy and no prior yoga experience is necessary.

            Pregnancy is a time of many changes in a woman's body. These changes produce both physical and emotional stresses. Yoga, the mind-body system of postures, breathing techniques and meditation may be well suited to maintaining physical and emotional health during pregnancy.

At Women's Physical Therapy, we are aware of the many stresses and strains on the pregnant woman's body. The prenatal yoga is designed by a physical therapist who has extensive practice and training in yoga.

There are many possible benefits of practicing yoga during pregnancy:

• Reducing fluid retention.
• Reducing constipation.
• Increase core muscle strength, including the pelvic floor, abdominal muscles and trunk muscles.
• Improving digestion.
• Improving breathing control.

Changes occurring to a woman's body during the childbearing year challenge the stability and mobility of a woman's physical structure. The changes may create pain and dysfunctions in the joints and muscles throughout the body, including the back, pelvis, trunk and rib cage.

Women may be limited primarily to left side lying. The restrictions often create increased symptoms of muscle stiffness, hip and shoulder pain, low back pain and restless leg syndrome.

Posture check

• Tighten buttock muscles to decrease low back curve.
• Check in mirror for good body alignment.
• Tip: Walk as if there was a string running from the top of your head to the ceiling.

 Back care tips

• When lifting, bend your knees, not your back. Hold objects as close to your body as possible.
• Don't over reach for objects on high shelves.
• When carrying many items, try to balance the load equally on both side
• Does a posture check often each day.
• When standing for long periods, rest one foot on a stool. Regularly move your feet in small circles. Use the strength of your legs when getting up and down.
• When getting up from a lying position turn to your side first and push up with your arms. Then turn on to your knees and push your body upright taking care to keep your back straight. Use a sturdy piece of furniture or another person to support yourself as you stand from the kneeling position. 
• Reverse when you lie down.

 Calf stretches:

  This exercise helps increase blood flow to the legs and relieves calf cramps.

• Stand facing the wall with one foot in front of the other.
• Press your palms against the wall.
• Keep back leg straight with heels firmly on the floor.
• Lean towards the wall.

Inner thigh stretches

     This exercise helps prepare you for birth when you may have to hold your legs apart for a long time.

• Sit in a butterfly position with heels together and pulled  close to your body.
• Gently press both knees towards the floor, being careful not to force them down more than what is comfortable.
• Relax.

Squatting


          We as a culture do not spend much time in the squatting position. Squatting is good for strengthening thigh and back muscle and increases flexibility. Squatting is a very good position for many women in labor. The squat uses gravity and allows your pelvis to open, creating more space for your baby to come down. If you are not used to squatting it may be hard to do it at first. Proceed slowly and use sturdy furniture for support. Squatting is easier if your heels can be flat on the floor.

Conclusion:

             Few studies have been done to demonstrate cause and effect of various supplements and exercise in pregnant women. Be sure to consult a sports nutritionist as well as your physician if you are taking any sort of supplementation. Yoga may best be set forth and advertised as a complementary treatment. Yoga and Physical Therapy combines the principles and practices of Yoga with Physical Therapies to achieve our desired outcomes.

For more related information, please refer open access journals.