WHEN pregnant often appeared tense, stiff muscles, and sore. To overcome try to relax by doing breathing settings.

Take the most comfortable position by trying as relaxed as possible. Can be in a position to sit or lay down and closed his eyes. Relax muscles throughout the body, starting from the leg muscles, hips, back, neck, and face. Breathe through your nose, pull and breathe slowly. Repeat for 10 to 20 minutes or until we feel comfortable. As you did, press the abdomen to the outside. Count to four. Let the muscles of our shoulders and neck relaxed.
Then, exhale slowly and calm.

This form of exercise by a body that is very good for pregnant women. Yoga trains the body muscles is accompanied by breath. Through gestures, accompanied by breathing techniques and centering arrangement concentration, you will be physically healthier, fitter and stronger. Your emotions will be more balanced too. The following yoga techniques for the pregnant women:

Sitting cross-legged
Place both hands on the side of the elbow straight. Lift body with both hands from the side to the head with a sigh, until the two fingers meet. Bring your arm forward while exhaling. Benefit: Exercising the power of the arm muscles, flexing the shoulder joint, and soothing feeling. Lead to feelings of "grounded and centered".

Crawling with arms straight elbows
View to the front and back flat. Inhale, arch your back. Exhale while returning back to the starting position. Benefits: Releasing tension, strengthen the uterus, stomach and ease the burden of eliminating the body aches.

Lying
The two legs against the wall and both hands beside body with palms open. Inhale, lift your pelvis off the floor. Exhale as you lower your legs back. Benefits: Prevents varicose veins in the leg, eliminating foot fatigue due to weight gain during pregnancy, and relaxation of body and soul.

Pregnancy is often described as the good times are very impressive. But in fact, the majority of expectant mothers through pregnancy admitted with a pile of complaints. Easily tired, nausea, vomiting, depression due to the crisis of confidence.

If you are also experiencing the same thing, never say die first. Many ways to cope with complaints during pregnancy. One of them is by doing yoga.

Yoga is the art movement of body and breath of India. For pregnant women, this movement is not only beneficial for physical fitness and spiritual, but also facilitate the birth process later. With yoga, pregnant mothers are helped to feel relaxed, have a high self-control and more confident. Because at its core, yoga aims to increase awareness.

So, the whole system of yoga, without exception, are expected to affect the balance of mental, emotional, intellectual, physical and human. Because it involves a holistic (whole system) is, then the whole movement of yoga is useful for the mother's mental, which would effect until well into the fetus.

But, despite a lot of benefits, pregnant women can not haphazardly. To do yoga, the mother must also consider the condition itself. When comfortable doing it, go ahead.

Many expectant mothers who admitted yoga, yoga helps reduce back and leg pain, muscle cramps or pain, and swelling due to fluid retention. At least yoga can overcome leg cramps, back pain and strengthen the body for the birth process. So, why not try it?

Recreation for Baby

The benefits of yoga for pregnant women , health promotion and increase energy for mother and child, provide greater control over the body, and also an ideal way to prepare your body for pregnancy and helps build a strong bond between mother and child.

Yoga helps strengthen your spine and push your lower back that extends to the bottom that allows the uterus in the pelvis arched safe. In this way, the infant teacher anymore weight on hips and legs than on her lower back.

When the mother doing yoga, the baby seemed to relax, feel the position of the different in the womb. Massaging effect of stretching in the womb also helps the flow of oxygen and nutrition to the baby.

How to do that? There are four movements of yoga are safe for pregnant women, namely tedasana (palm tree) is done while standing, which is done by bhadrasana relaxed position, vajrasana (thunder) is done while sitting with her legs bent and used as the base, and shavashana (body postures ) is done while lying down.

But also there are some things that must be considered for pregnant women:

1. Do the movements up to the heel to the wall or use the bench as a support. This is to help you avoid the risk of losing balance hurt you or the baby.
2. When bent, bend from the hips, not from the back. Maintain as much distance between the breast bone and pubic bone. This will help to breathe easier.
3. If you need to bend while you are in a sitting position, place a towel around your foot and hold both ends. Bend forward from your hips and lift your chest to your abdomen to avoid stress.

If you feel any discomfort, stop immediately. Maybe you need to adapt every movement of the physical changes your body. Try!

Want to go through pregnancy with a healthy, calm and happy? Yoga can give it. Of course, there are rules.

Pregnant women are "full of" complaints. It may be that your physical is "disturbed", so quickly tired, lethargic, sore, and shortness of breath. Or, all of a sudden you're "so" the worrier, often moody, and sad for no apparent reason. Don't you know that all this happened due to the active hormones of pregnancy? Although the body suddenly became "Shaky", pregnancy hormones are to be active for the duration of pregnancy and your baby's growth.

You are just resigned with all this discomfort? Never! Because, not only you who were bothered, little can be disrupted growth process. Instead of choosing a headache way to control the disorder during pregnancy, why not try yoga?

Physically Good, psychologically, too okay!

You could say, so many benefits of yoga for pregnant women. Such as:

• Series of yoga movements and postures will nourish, strengthen and limber up the body. Your body not only fit and strong, but also flexible and elastic.
• Breath Technique that always accompanies every movement and postures of yoga makes the body energy balance, so that they can receive optimal oxygen. If you have this, all the organs of the body will function perfectly.
• Relaxation techniques are also always accompany your yoga practice, was able to "organize" feeling anxiety that often comes "without invitation", such as anxiety or sadness, and replace it with a sense of calm, happy and positive attitude.

Communication with the fetus becoming intimately

Pregnant women who will quietly accept and open yourself to all the processes that occur during pregnancy until birth. Breathing and concentration exercises in yoga, making you more "sensitive" to any given signal that your fetus. "Communication" between you and the fetus can be interwoven with the gentle and affectionate.The fetus grows increasingly healthy. Not only physically but also psychologically.

Is that all? Of course not. Communication is "sweet" does not only make you can live with a happy pregnancy, but also beneficial before birth. Body and soul are already trained with yoga can "cooperate" with the fetus before birth until the process. If you have this, there is no fear or pain in the "dictionary" you. That there is, just "enjoy the wonderful experience with" between you and the baby who will be coming soon for real.

These are the rules!

In fact, all pregnant women are healthy, do not have any complications in her pregnancy, could join the practice of yoga. Though, before he had never done. But, there are some things that need to be a concern:

• Previously, consult first with obstetricians. All obstetricians explanation about the condition of your pregnancy it is also best discussed with your yoga instructor. That way, he can find the most appropriate motion, according to the condition of your pregnancy.
• Always perform yoga exercises under the supervision of a qualified coach. Coaches like this are not only able to perform every movement perfectly, but also understand and comprehend the philosophy of yoga as a whole. This applies also to those who have been doing yoga before becoming pregnant. It would be better, if your coach really understand the process of changing body during pregnancy.

Then, what form of exercise? The practice of yoga can be done 2-3 times a week with a total time for 30-45 minutes each workout. Each finished doing a yoga position, you are usually asked to give "pause" (pause), by way of silence and concentrate on breathing normally about 10-20 seconds. After that, you just continue the movement or the next position.