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What can be in the first trimester?
During pregnancy, the following techniques are recommended pranayama: ujjayi , surya Bhedana and Chandra Bhedana .
Of meditation practice is best suited equipment OM sound of singing , adzhapadzhapa meditation and, of course, soothing yoga-nidra – the best way to relax during pregnancy. Yoga Nidra and Shavasana to perform better on the side, so as not to over-tighten the lower genital vein.
During the execution of asanas use propsy (belts Bolster) and support (a wall, a chair). This will help to gently enter the asanas, as well as to maintain balance.
Are required to fulfill the following asanas: Jana Sirshasana , Baddha Konasana , Upavishta Konasana , Supta Baddha Konasana with Bolster , Savasana .
Do not be afraid to perform inverted postures and even a headstand. They are very useful for pregnant women and particularly good in the case if the previous pregnancy ended in a miscarriage. However, they should be done strictly under the guidance of an experienced instructor, unless of course you do not have a wealth of experience data properly, asanas.
Forward bends should be done carefully, do not squeeze the belly and more drawn out forward.
It is better to deal with every day, little by little, what a long time, but once a week.
What can not be in the first trimester?
Avoid postures that compress the belly: Ardha Navasana , Bhekasana , Bharadvadzhasana , Dhanurasana , Urdhva Mukha Shvanasana , Shalabhasana etc.
If in the past you have had a miscarriage, exclude from the standing posture practice.
Avoid jumping, they create an undesirable load on the muscles and blood vessels.
You do not stay long in the asanas, especially those that require a voltage, in particular the standing poses .
