The advantages and disadvantages of ritual hot yoga during pregnancy
You can learn more about how ritual hot yoga differs from traditional forms, which safety aspects must be considered during pregnancy, and which questions you should ask your gynecologist before you (and your baby!) register for a course.
Sport can be one of the last things you think of, especially if you struggle with morning nausea or other things. However, staying fit and active can help you feel good during pregnancy and beyond.
Yoga is known for its positive effect on the body and mind. It is no wonder that there are tons of yoga classes for pregnant women in gyms and studios across the country – not to mention yoga videos for pregnant women on the Internet.
Nevertheless, experts generally advise against hot yoga during pregnancy.
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What is the hot yoga revolution?
Ritual hot yoga is a dynamic and intense form of yoga that combines the physical practice of postures with the mental and spiritual benefits of ritual.
This type of yoga is practiced in a heated room, which helps to warm the muscles and deepen the stretch. It also creates a sense of connection and community among the participants.
Today, hot yoga is a popular form of exercise and wellness that is practiced by millions of people around the world.
It offers a wide range of physical and mental benefits, such as improved flexibility, strength, and cardiovascular health. It can also help to reduce stress and improve overall well-being.
The ritual aspect of hot yoga is an important part of the practice. The heat and the music create a sensory experience that can help to connect the mind, body, and spirit.
The use of props such as blankets, blocks, and straps can also enhance the practice and support the body in the postures.
Additionally, the community aspect of hot yoga can create a sense of belonging and support that can deepen the practice.
However, hot yoga is not without its challenges. The heat and the intensity of the practice can be difficult for some people to tolerate.
It is important to listen to your body and pace yourself in order to avoid dehydration and injury. It is also important to follow the instructor’s instructions and to use props to support the body in the postures.
The simplest definition is that hot yoga is carried out in a heated room with a temperature between 30 and 40 ° C.
The different temperatures and humidity increase the intensity of this workout and can help participants go deeper into the poses.
There are many different types of hot yoga classes, so it’s important to know what to get involved with before you lie down on the mat.
Bikram ritual hot yoga
Bikram, for example, is a particularly powerful form of hot yoga. It is carried out in a room with a humidity of 40 percent.
The history of hot yoga dates back to the 1970s when a yogi named Bikram Choudhury developed a set of 26 postures and two breathing exercises that were designed to be performed in a heated room.
This sequence, known as Bikram Yoga, became popular in the United States and Europe and spawned a number of variations and offshoots.
In this 90-minute unit, you move through a certain series of poses – both standing and stretching- requiring long holding and strong muscle contractions.
In other forms of hot yoga, the usual Hatha or vinyasa poses are performed in a room warmer than normal.
Arizona Pain experts state that some teachers only raise the temperature to 27 degrees to add “gentle detoxification and a free-flowing atmosphere “, which is otherwise a more “traditional “class.
Hot yoga during pregnancy
Experts generally advise against taking hot yoga classes during pregnancy.
Heat and pregnancy can be dangerous, especially in the first few weeks when your baby is forming. In addition, the additional heat can affect your body differently due to the many changes in ( increased blood flow, hormones, etc.).
Apart from that, there can be a few exceptions, especially if you are used to this form of movement and have been practicing it for years.
Still, it’s a question you should discuss with your gynecologist to ensure you’re on the same page when defining “hot “( as well as any other health concerns you may have ).
What are the risks of hot yoga during pregnancy?
Hot yoga and pregnancy sources show that training in a heated environment brings potential complications for you and your baby.
These complications include:
Additional stress for the baby. High heat tends to make people sweat, and exercise also includes sweating.
Over time, your body loses fluid through sweating – and all of this as your heart rate rises and your blood volume decreases. All these factors can make you feel uncomfortable – and your baby is stressed out.
Neural tube defects. Your baby’s development begins with conception.
The first trimester is a particularly delicate time of development.
Overheating ( hyperthermia ) can increase your core temperature to such an extent that neural tube defects ( spina bifida, anencephaly, etc. ) arise.
More specifically, scientists estimate that hyperthermia can double the risk of neural tube defects.
Miscarriages. There is evidence that hyperthermia can increase the risk of miscarriage, but further research is needed.
During pregnancy, your body produces relaxin, a hormone that loosens the joints in preparation for birth. The lower stability of the joints poses the risk of injury, especially in activities that require heavy stretching.
If there is any heat, there is an increased risk that you will overuse your strains, and the likelihood of injury will increase.
Advantages of physical fitness during pregnancy
The American College of Obstetricians and Gynecologists (ACOG) reports that there are numerous advantages to doing sports during pregnancy.
In addition to maintaining your overall fitness and promoting a healthy weight during pregnancy, physical activity can help you get rid of the pounds faster after your baby is born.
- helps with pain, e.g. B. Back pain
- promotes good digestion and relieves constipation
- lowers the risk of potential health problems, including pre-eclampsia and gestational diabetes
- lowers the risk of childbirth by cesarean section (but this cannot always be prevented)
- holds your cardiovascular system (heart and blood vessels) strongly
The experts of the ACOG recommend that you exercise moderately for 150 minutes every week. This corresponds to five 30-minute sweating units per week.
How can you measure your intensity?
You should move your body so much that your heart rate rises while you can still have a normal conversation.
Alternatively, you can do more powerful exercises if you are used to them. Contact your gynecologist for specific guidance on your background.
When you exercise for the first time, start small and slowly increase your training to get the best results. Even a 5 to 10-minute workout can do you good, and you can upgrade to longer units if you feel more comfortable.
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Alternatives to real ritual hot yoga
While hot yoga may not be ideal pregnancy training, the good news is that yoga in rooms at normal temperatures can be a great part of your routine.
The advantages include the following:
- better sleep
- less stress and anxiety
- more strength and flexibility
In addition, regular yoga practice can also help relieve back pain, morning nausea, headache, and even breathing problems as you progress.
Search for courses called prenatal yoga, hatha yoga, or restorative yoga. A bonus of prenatal courses is that you may meet some like-minded parents for future game group meetings!
If you are looking for other ways to move your body during pregnancy, try walking in your neighborhood.
According to ACOG,” “walking is a good way to train the whole body without straining the muscles and joints. It is also inexpensive and requires a good pair of running shoes and some motivation!
Other workouts you should consider:
Swimming or aqua aerobics. Training in the pool relieves your body (!) and helps you avoid overloads and injuries. Consider swimming laps or taking a group course. But don’t forget to drink enough!
Cycling in the hall. Stationary bicycles are stable and safe from dangers such as heavy traffic. Even better: you can continue on a stationary bike, even if your body focus changes in later pregnancy, without fear of falling.
Pilates. Like yoga, Pilates can help with stress, flexibility, and endurance.
It also focuses on your breathing, which can be very useful during labor.
Try to find a prenatal Pilates course that offers special modifications for more complicated abdominal movements.
Running and other exercises. Talk to your gynecologist.
If you are an enthusiastic runner, it may be safe for you to keep running. The same applies to your other favorite exercises.
Once you get the all-clear, watch your body, but keep going when it feels good!
What to ask your gynecologist:
Your gynecologist is another important source for you regarding exercise and pregnancy.
If you’ve practiced hot yoga for years, you should ask your gynecologist what he says about it. Sometimes, it may be okay to continue or modify the practice.
However, it may also be that your gynecologist will point out other health aspects that Hot Yoga – does not allow for the time being.
Some questions you could ask are:
- Are there any restrictions on the activity that I should know during my pregnancy?
- How hot is too hot when it comes to room temperature?
- Is hot yoga okay after the first trimester of pregnancy?
- Is yoga a good option for me in a room with a normal temperature?
- What other forms of movement do you recommend to me?
- How much exercise should I strive for per week?
- How much water should I drink while exercising?
- How quickly can I start hot yoga again after my pregnancy?
Real ritual hot yoga – Conclusion
Overall, ritual hot yoga is a unique and powerful form of yoga that offers a wide range of benefits for the body, mind, and spirit.
Whether you are a seasoned yogi or a beginner, hot yoga can be a rewarding and transformative experience.
Try it out and experience the benefits for yourself.
Go ahead and register for the yoga class! Lift up the heat for the time after birth.
Contact the yoga teacher if you have questions about the course or the execution of certain poses.
It is a good idea to tell your teacher that you are pregnant, as he can also suggest changes to help you avoid problems with lax joints and make other poses more comfortable as your stomach grows.
Read also: Prenatal Yoga – Practicing Yoga safely during pregnancy