30.06.2015
Pregnancy is a time of joy, but it can also bring about a lot of stress and anxiety- especially for first time moms.
Some women find that eating foods that have a lot of vitamin B really helps them to get through the first part of their pregnancy. As you can see, there are many effective relaxation techniques that pregnant women use to help sooth themselves. Pregnancy is the most beautiful experience in a woman’s life but this experience comes with its own set of challenges. Braxton hicks contractions are painless, intermittent contractions that can happen after the first trimester of pregnancy.
Yoga relaxation techniques for pregnant women are becoming so popular nowadays that a number of centers all over the world have undertaken research work in the field of Pregnancy Yoga. The material on this web site is provided for educational purposes only, and is not to be used for medical advice, diagnosis or treatment.
Make sure that you are prepared for those final days of your pregnancy that lead up to the birth of your baby and that you are well relaxed. Try these simple techniques to help calm your mind, relax your muscles, rest your body and sleep.BreathingDevelop your breathing awareness, it will benefit you and the baby during pregnancy and help you during the birth. A few changes in your routine can help you get a comfortable and peaceful sleep during pregnancy. Thankfully, you can handle it better by simply trying out a few breathing and relaxation techniques during labor.Many doctors and midwives believe that such exercises can help you stay calm during labor, and can make the process less hard on you. During pregnancy breathing deeply and rhythmically can ease muscle tension, lower your heart rate, and help you fall asleep faster.


As a woman gets the news of her pregnancy, the first thing she cuts out of routine is exercise. It must be made very clear here, that Yoga poses constitute a very small part of the whole integrated practice of Pregnancy Yoga.
She may want to use soft forms of light and look at the baby’s things to help get her calmed down.
Hot bath, reading a book just before the bed can relax you allowing you sound sleep during pregnancy. The end purpose is to calm down the mind and dispel its fears and anxieties about pregnancy and delivery.
A good massage just before sleeping will unwind all your stress and prepare you for a good night’s sleep.
Then there are cultural and social hang-ups in the minds of people that call for counseling, cajoling and motivation.Yoga relaxation techniques for pregnant women (Sitting with Legs Wide)Be seated on the floor with your legs wide apart. Practice positions for second stage, visualizing contractions, focusing your breath on the exhalation.
Rhythmic breathing during delivery thought to help you de-stress and minimize many complications associated with a normal delivery.2. Be as vocal as you feel comfortable with, as it will help you release tension.MassageDuring pregnancy increased pressure on the body can cause pain & discomfort.
It is recommended to seek a professional masseur that specializes in pregnancy techniques for your back, as too much pressure could be damaging.Yoga and stretchingYoga & stretching will help you relax and will also keep toned and flexible during pregnancy. Many gyms and health clubs offer yoga and stretch classes; some are designed specifically for pregnant women.


It is important to note that holding your breath for a longer period of time, at any point during labor, can be dangerous.7. Or you can create your own stretch routine with simple moves for your neck and shoulders, back, waist, calves and hamstrings.
Although you don't want to work up a sweat too close to bedtime, gently stretching your muscles during the day and before bedtime can make falling asleep a little easier.Muscle relaxationIt may take you several weeks to master muscle relaxation, but once you do, it can really help you sleep. Start by tensing and releasing your hand and forearm muscles, followed by your biceps and triceps, face and jaw, chest and shoulders, stomach, thighs, etc until you reach your feet.
It is important to work on your feet circulation as the additional weight you are carrying puts a deal of pressure on your feet.AromatherapyNot all essential oils are safe during pregnancy.
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It may take some practice, but keep trying, once you master this technique you can use your imagination to calm your anxious or restless mind and help you slip into a deep sleep. To find out, hold a small amount of chamomile tea in your mouth for a few seconds and then spit it out. If your mouth itches or feels strange, do not use this herb.LavenderRevered by aromatherapists worldwide, lavender has a soothing scent that may help you drift off to sleep.



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