Plan for a healthy pregnancy

Pregnancy is a special, sensitive and very unpredictable period. We go through incredible changes in order to make room for a new little life in our bodies. Everything in us is subordinated to the construction of that life. The body and mind change rapidly, and the little being grows rapidly from a single cell to a fully formed organism in just a few months.

We are constantly aware that this miracle is happening within us and we immediately admire the magic of nature.

We call this intense change the “other” state for a reason, because we have different needs. The need for different food, care, peace, protection, a different way of spending time… In this short period, we go through changes that require special attention, and we can respond to them in many ways. We would like to make it easier for the body to shape and create with the most natural methods possible, and to alleviate the challenges that pregnancy brings in a non-invasive way. In order to maintain vitality during pregnancy, we need to exercise, eat, spend time appropriately, be careful about what information we consume, who we socialize with, and how we balance fatigue and laziness.

1. Balancing fatigue and laziness

We can fall into the trap of laziness if we start to believe the thoughts that we need to rest and rest often. During pregnancy, natural fatigue is present, but the difference between laziness and fatigue is in the “I don’t feel like it” attitude. When we don’t feel like it and it seems difficult, we still need to move little by little until the veil of heaviness is lifted and we see that it is better to awaken energy through walking or exercise than to give in. Practicing yoga is ideal for the second state because all movements are performed slowly, so we gradually wake up. Through relaxation, stretching and deep breathing, we bring more oxygen to our tissues, stimulate circulation and free ourselves from the armor of laziness. Of course, if the doctor has prescribed rest for us, it is not a matter of laziness.

2. Choosing a company

In this sensitive period, we try to surround ourselves with real friends and family, people who truly empathetically feel what we are going through. Those with whom we are intimate and can be honest. Close people who will not judge us for our mood swings and will try to be patient with us. We need support from partners and good friends more than usual because, on a deep biological level, we are more vulnerable and have a greater need for protection. Also great company are other women who are going through the same experience, which is why it is useful if we join a yoga group in which we can share our experiences, solve common pregnancy problems and feel the support of the community.

3. Be careful about what information we consume

It may seem like we don’t choose, but if we make an effort, we can consciously choose what information we consume. Scenes of war and accidents, horror films and films that show violence, news about the vulnerability and illness of children and pregnant women can be very upsetting to us, which is not necessary. Perhaps we can choose to watch and listen to what is educational, interesting and inspiring during this period and deliberately not expose ourselves to the opposite. The philosophy of yoga offers us wonderful words of support and goodwill for all living beings, promotes nonviolence and compassion, awakens faith in the benevolence of people, and emphasizes how great a wealth the creation of life is within us.

4. We spend quality time

Although we continue to perform daily duties and chores, we need to adapt them to our energy level. We try to replace a lifestyle that requires us to be “on the ground” and in which we are often stressed with a little more time for rest and relaxation. Every week, as the pregnancy progresses and our belly grows and squeezes our organs, daily activities that we normally take for granted become more and more difficult. Our lungs narrow, so we can get out of breath even when walking quickly, climbing stairs, or even talking quickly. In order to spend this special period well, we need to dedicate ourselves to ourselves, our bodies, and our baby. Let’s reduce the rush and take more time for everything, slow down. Let’s start practicing yoga, in which slow, safe, and controlled movements are performed with full attention. We awaken healthy strength and maintain fitness and vitality in the safest way. With yoga, we also learn to breathe properly, deeply and calmly, and to regulate pain, tension and fatigue with our breath.

5. A healthy relationship with food

We don’t really need to eat for two, if we believe the thoughts “I’m pregnant so I can eat more” we develop greed and lose the sense of the right amount of food we need. It is also healthy during pregnancy to eat when we are hungry, not starving, but when we are ready for a new portion of energy and not to believe the excuse for constant snacking. With the practice of yoga, we awaken awareness of recognizing our bodily sensations and the intentions from which we act. By turning our attention inward, towards our body, we honestly feel how we feel. We have the opportunity to recognize that we actually don’t need excess food right now. The baby may be looking for a special food, a source of a vitamin or mineral, so we listen and respect what it needs. Don’t be afraid if you like more carbohydrates because they are the building blocks we need now and our organs are in a different state of digestion. However, we try to choose the healthiest option – we prefer to eat fruit rather than chocolate, choose homemade bread with various grains rather than a frozen bakery product. It is important to eat a variety of foods and listen to what suits us, and this can change from week to week. The golden rule for a healthy diet also applies – eat slowly, in peace (not on your feet) and chew each bite sufficiently.

6. Appropriate exercise

More than ever, it is important to move and exercise appropriately.
With yoga, we learn to breathe properly and deeply. In each hour, we take time to breathe – calmly, purposefully and deeply, through all organs and deep into the baby. We learn to regulate pain, tension or our condition with our breath. When the labor pains come, we have this valuable internal tool that we can use to help ourselves. Yoga helps us calm our minds, return to ourselves and find security in ourselves.

Yoga for pregnant women is intended for everyone, regardless of previous experience. Every pregnant woman is special and every pregnancy is different, so it is important to develop immediate awareness of the body and prepare for birth and motherhood.

Regular yoga during pregnancy will give us a great balance of flexibility, strength and rest that we need. If you have never tried yoga and are wondering if it will suit you, try a short trial class of prenatal yoga basics: Prenatal yoga – Yoga basics for pregnant women

Join our regular yoga program for pregnant women led by Izabela Marić and I, both of whom are experienced long-term yoga teachers with high education according to the international Yoga Alliance certificate and numerous completed educations and rich experience in working with students with various needs. We both have experience with pregnancy and practicing yoga during pregnancy.

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