![]() In our last blog post we talked about ways you could modify your yoga practice in the first trimester to help account for some of those common aches, pains and discomforts that arise. As we look to the 2nd trimester, many folks consider this to be the honeymoon period. And for many people it feels that way...especially if they have experience nausea, morning sickness and exhaustion in the 1st trimester. That doesn't mean, however that the 2nd trimester is without its own new range of fun experiences to be had in the body. Here are some of the most common 2nd trimester complaints and how to modify your yoga practice to adjust for them: Gastro-Intestinal Slowing, Heartburn, and Indigestion
For many pregnant folks. the second trimester is when a lot of issues around eating start to arise. Due to the expanding of uterus, high levels of progesterone ad lower HCI and Pepcin and the relaxing of sphincter between the stomach and the esophagus due to relaxin we experience all sorts of fun things like heart burn, indigestion and a general slowing of our gastro-intestinal system. For many folks. this gets continuously worse throughout the duration of their pregnancy so start making adjustments now as you know you'll need them throughout. Here's what to avoid in your practice:
Lightheadedness/Dizziness Because the blood volume increases during pregnancy up to 40 – 60% by week 28, combined with a corresponding 10-15% increase in heart rate, lighteheadedness and dizziness are common to many pregnant folks. In a a physical practice that relies heavily on balance, here's what to do to modify your yoga practice:
Congestion Because of the increase in progesterone and the increased blood flow to mucus membranes many pregnant folks report general nasal congestion in their pregnancy. This condition is known as pregnancy rhinitis. While there's not a specific yoga practice you can do to help with this, there is a practice that is part of the overall practice of Ayruveda, the sister science of yoga which can be helpful:
Sacral Pain Because of relaxin’s (this the super handy hormone that helps to soften tendons and ligaments which helps prepare the pelvis and hips to open for the birth of baby but can also put our joints and ligaments in a precarious place during our pregnancy) effect on the SI joint, which can cause it to loosen and become less stable pregnant folks will often find increased pain around their SI joint. Also at this point in pregnancy we may begin to notice postural shifts in the low back due to increased load of baby which will also increase this pain. Here are some ways to modify your practice to address the sacral pain you experience:
Low back pain You may recall this from the first trimester, and lucky us! It carries through in the 2nd (and 3rd trimester). In the second trimester, the change in the body’s posture as baby grows bigger often aggravates the low back. In addition, our friend relaxin loosens the supporting ligaments and tendons around the pelvis which can also cause the back to work harder. On top of this, the loss of abdominal support in the front keeps us from supporting our low back. Here's what to do:
Muscle cramps (legs especially) Due to the increased weight of pregnancy which puts pressure on the legs plus the decreased blood flow to the legs (and for some folks nutritional deficiencies as well). Some pregnant folks experience muscle cramping, particularly in the calves .For some folks this shows up after exercise, when they're dehydrated and for many folks this shows up at night. Nothing like jumping out of bed with a debilitating calf cramp and then trying to get back to sleep! Here's how yoga can help:
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