Pregnancy and childbirth represent the biggest emotional and physical change a woman's body will undergo. It is a time of great change when women become more aware of how their bodies work, and as the baby grows in the womb, the extra weight results in an altered center of gravity and postural changes that can lead to a series of aches and pains including low back pain and pelvic pain. Many women, however, find that with regular practice of gentle Hatha Yoga and breathing exercises, the body becomes more balanced due to an increase in physical strength that helps support the body while carrying the baby. Muscle tension is also released, promoting a calmer mind and better sleep. Say no to plagiarism. Get a tailor-made essay on "Why Violent Video Games Shouldn't Be Banned"? Get an Original Essay The holistic approach of yoga can also help you achieve balance in your ever-changing hormonal system and reduce common ailments such as morning sickness , heartburn, slower-than-normal digestion, fluid retention, and muscle cramps. When the body is functioning at an optimal level, expectant mothers have time to harness their physical energy while bonding with their baby. Yoga for pregnancy can therefore play an invaluable role during this special and sometimes challenging period. In addition to the physical benefits, the spiritual side of yoga can help with the mental and emotional side of pregnancy. The act of "letting go" of many things is necessary during pregnancy and accepting "what is" will help you feel at peace with the aforementioned physical and hormonal changes. Allowing what is unnecessary in a woman's current lifestyle to disappear to make way for baby and motherhood can also be seen as a yoga practice in itself, and is often the greatest mental challenge during pregnancy, especially when many women have precious value. placed in their working environment. As for the actual birth of the baby, it is now recognized that there are many advantages if the expectant mother can move freely during the birth process. Upright positions can reduce pain and help contractions to be more effective, as well as increasing blood flow to the baby, while the downward force of gravity when in a squat or wide-legged pelvic position makes the easier and faster calving times. The challenge for the mother, however, is to acquire and maintain the strength and stamina to hold such positions and this is where the practice of yoga asana is very beneficial. Appropriate pranayama can also be used to increase mental focus and reduce discomfort, especially during contractions. Ujjayi breathing, also known as “Victorious Breath,” is known to be especially helpful during labor, while Nadi Shodhana or alternate nostril breathing is helpful during pregnancy for relaxation and improved sleep. When starting the practice of Hatha Yoga during pregnancy it is useful to always remember that every pregnancy is different and therefore what may be good for one person may not be good for another. If a woman already has a regular yoga asana practice, it is wise to tone it down and not practice deep, closed twists or inversions. Lying on your back should be avoided after thirty weeks, as should lying on your front when it becomes uncomfortable. Awareness of overstretching as during pregnancy a hormone called Relaxin is produced which helps the body to stretch and make room for the baby as this can leave muscles and joints more prone to injury. For this reason they should also be avoided.