“Nada se compara con el poder, la valentía y la belleza del amor de una madre”, señala Lucía Liencres, mamá de dos niños y fundadora de un estudio de yoga ‘online’ en español, que imparte clases para embarazadas que ayudan a sobrellevar los cambios y aliviar los síntomas de cada trimestre de gestación.
“El yoga prenatal, presencial o en línea, introduce adaptaciones al embarazo en la práctica de esta disciplina hindú, que engloba una filosofía de vida, al combinar ‘asanas’ (posturas corporales), respiración y meditación, equilibramos el cuerpo con la mente”, explica.
“Estar embarazada es un momento en el que debes moverte y mantener un estilo de vida mucho más saludable. El yoga ayuda a mejorar el bienestar físico y emocional durante los meses más duros del embarazo, y permite relajarse y vivir con felicidad la última etapa antes de dar a luz”, señala Liencres.
La práctica del yoga aportar bienestar y beneficios para la salud femenina durante el embarazo, “una de las etapas más especiales que vive la mujer y que es el momento perfecto para cuidarse”, según Lucía Liencres (www.lucialiencres.com) profesora de tres tipos yoga: Ashtanga, Rocket y Yin, que forman parte de este conjunto de disciplinas físico-mentales originales de la India.
Señala que existen numerosos tipos de yoga, así como ejercicios, técnicas y posturas que nos ayudan a conseguir un mayor control físico y mental, «con grandes beneficios», y aclara que el yoga es para todos: principiantes o avanzados, niños o mayores, hombres y mujeres, y “también para las embarazadas”, según destaca.
Liencres es mamá de dos niños y ha fundado y dirige el estudio de yoga `online´ en español THECLASSyoga (www.theclassyoga.com), que propone “practicar yoga desde casa y sentir lo mismo que en un centro de yoga (presencial) y es el primero en dar clases de yoga para embarazadas”, asegura.
“Durante los meses de embarazo no solo experimentamos cambios a nivel físico, sino también a nivel emocional, tanto fuera como dentro. Precisamente, todas nuestras preocupaciones, tensiones o estrés acumulado, se transmiten al bebé”, explica.
Por eso es tan importante seguir cuidándose durante el embarazo y mantener el cuerpo y la mente sanos y fuertes. «El yoga puede ayudarnos a sobrellevar mejor estos cambios y a aliviar los síntomas propios de cada trimestre, o incluso evitarlos”, destaca.
Si ya se tenía una práctica regular y constante de yoga, se puede empezar a practicar esta disciplina durante el primer trimestre del embarazo, “si el cuerpo lo pide, aunque no es muy aconsejable, puesto que es el trimestre en el que más riesgos hay”, señala.
“Si eres principiante y no has practicado antes, te recomiendo esperar al segundo trimestre e ir haciendo hasta entonces ejercicios de yoga suaves para embarazadas”, sugiere.
Bienestar, flexibilidad y control emocional
«El yoga prenatal, que requiere introducir algunas modificaciones en la práctica del yoga habitual y adaptar las posturas corporales o ‘asanas’ al embarazo y a cada mujer, puede ayudar mucho a relajarse para el parto, a gestionar mejor las emociones y a aumentar la flexibilidad”, puntualiza Liencres.
«Asimismo, el yoga para embarazadas ayuda a mejorar la recuperación posparto, aliviar los dolores del parto, mejorar el sistema circulatorio, estar en forma, crear una conexión especial con el cuerpo y el bebé, relajarse y a manejar mejor las emociones», explica a Efe.
En cuanto a qué tipo de yoga es mejor para el embarazo, Liencres señala que están a la cabeza, el hatha yoga, “por consistir en posturas estáticas, que se pueden hacer con seguridad y sin forzar, y el yoga prenatal, porque adapta la práctica a cada trimestre de embarazo”, según explica.
La fundadora de THECLASSyoga aconseja a las embarazadas no hacer posturas que compriman el abdomen o le quiten espacio al bebé (determinadas posturas de flexión o de torsión), así como posturas que exijan un estiramiento muy intenso del vientre.
Por otra parte, las posturas de extensión muy profundas pueden agravar la diástasis abdominal (separación de los músculos rectos del abdomen) cuando el vientre materno ya sea bastante grande.
Respiraciones y posturas para gestantes.
Retener el aire en las respiraciones durante mucho tiempo también puede llegar a ser desaconsejable, sobre todo, en los ejercicios de respiración o ‘pranayamas’, de acuerdo a Liencres.
“Una alternativa puede ser hacer retenciones de aire cortas o incrementar el número de respiraciones por minuto, para relajar la mente y regular el ritmo de pulsaciones”, apunta.
A veces, “simplemente mantener un flujo de respiración natural es el mejor canal de comunicación con tu bebé”, asegura esta experta, añadiendo que es necesario «llevar siempre una botella de agua para hidratarse después de la práctica».
«Igualmente, siempre que se necesite se pueden usar soportes o accesorios, como bloques, cinturones o ‘bólsters’ (almohadas de yoga)», explica.
Cada mujer es diferente, y por eso necesita prácticas enfocadas en sus necesidades particulares: “algunas necesitarán más reposo, con posturas más estáticas, y otras necesitarán ‘asanas’ de apertura de caderas o de flexión”, aconseja.
“Lo más importante es pararse y escuchar a tu cuerpo, que sabe exactamente lo que necesita en cada momento y, en caso de duda, consultar con un profesor de yoga o un médico, para que pueda guiarte en lo referente a las posturas más convenientes en cada estado de embarazo”, recomienda.
“Este profesional podrá aconsejarte sobre qué tipo de yoga es mejor para ti, y qué posturas puedes hacer y cuáles no”, recalca.
«En las clases de yoga para embarazadas, `online´ o presenciales, un profesor va modificando y adaptando la práctica a cada caso concreto y enfocándola en cada trimestre de embarazo», añade.
«En todo caso, durante los meses de embarazo, es preferible que, en lugar de innovar o efectuar un tipo de yoga intenso, la embarazada practique y adapte las posturas que practica habitualmente a sus necesidades o haga ciertas variaciones de aquellas posturas que ya controla», según Liencres.
Destaca también que una de las posturas más sencillas del yoga prenatal, y otros tipos de yoga, «es la de la mariposa o ‘baddha konasana’, en sánscrito».
“Con esta postura se trabaja la apertura de caderas, algo muy útil de cara a flexibilizar el suelo pélvico y prepararse para el parto, además de estirar los músculos del tronco inferior, flexibilizar las caderas y rodillas, mejorar la postura corporal y la circulación”, enfatiza.
Para hacer la postura de la mariposa “siéntate en la esterilla doblando las rodillas, de forma que juntes las plantas de los pies. Lleva los talones lo más cerca posible del coxis, y déjate caer hacia delante con la espalda estirada”, concluye Lucía.
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