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孕妇什么时候开始瑜伽最适当？

2010-11-06

Everyone agrees that staying active and exercising while pregnant is the best way to maintain a woman’s health and fitness and prepare her for the often strenuous and challenging rigors of childbirth, but starting a prenatal exercise program can be daunting. In the first trimester (conception to 3 months) women often experience extreme fatigue and varying degrees of nausea or “morning sickness” (which is absolutely not confined to mornings.) Most healthcare providers and prenatal fitness experts will agree that women should listen to their bodies and rest during this transitional period. Women, in general, tend to not feel like exercising much and for those who were previously very active this can be a bit disconcerting.

我们都认为怀孕的时候积极运动是最好的方式，保持女性健康和活力来为即将到来的孩子的生产做准备。我们都认为生产是需要强大的体力和非常具有挑战性的一件事情。我们开始怀孕期间的运动时总是迟疑。在怀孕的第一阶段（怀孕到3个月），孕妇们通常经历极度疲劳和不同程度的恶心或者“晨吐反应”（时间完全不限于早晨）许多的保健医生和孕产专家都认为准妈妈们应该听从身体的反应，在此期间休息。一般来说，准妈妈们也都倾向于不像以前那么运动，对于那些之前精力充沛的女性们这可有点难受。

Once the first trimester is over, most women have spent a couple of months out of an exercise routine and are intimidated to start something new or resume their past exercise routine. I have many women show up in the beginning of their second trimester feeling guilty and concerned that they have done nothing for 2-3 months and intimidated to start prenatal yoga. It seems to ease their minds when I tell them that 90% of my students are in the same boat, they come to their first class after doing virtually nothing during their first trimester and this is entirely appropriate since the number one rule to any prenatal activity is, “If it doesn’t feel good, don’t do it!”

一旦第一阶段结束，接下来的几个月许多的准妈妈们仍然远离运动或者不敢开始新的运动或恢复以前的运动习惯。许多在这个怀孕阶段到我这里开始练习的准妈妈们会感到担心或者有负疚感。她们在怀孕初期什么都不敢做，但是当我告诉她们我的学生90%都是跟她们一样时，她们不再那么担忧，开始了她们的第一堂瑜伽的课程练习。“如果你感觉不好，你就不要做”对于孕妇来说，这个第一原则总是完全适用的，

I tell my students who have been out of an exercise routine for a while that when they start back up they should start very slowly, start with 15 minutes once or twice a day and see how that feels for a few days. I tell them they should start this way because their bodies have been changing over the last few months and are changing every day and the things that felt great before they were pregnant might not feel good at all now. A simple twist or side stretch might feel uncomfortable. Every woman is different, some women might need a few weeks of building up their exercise routine before they do a full class, others can do a full class, starting slowly and listening to their bodies, right away.

我告诉我的学生，当你已经有一段时间没有运动，再次开始练习时应该非常的缓慢，15分钟的练习每天一次或者两次，看你的身体在接下来的几天感觉如何。我告诉她们应该慢慢来因为他们的身体在之前的几个月中有很大的改变，身体可能很不适应这种变化。一个简单的扭转或者侧伸展都有可能很不舒服。每个个体都是不同的，一些准妈妈们可能需要几周的时间来适应这种常规练习，另一些可以立即开始整个课程的练习，慢慢的练习，感受自己的身体。

The question I get over and over is, “when is the best time to start a prenatal yoga routine?” and my answer is that there is no one right way when it comes to prenatal fitness. Every woman is different and is ready to start exercising when her body tells her it is time as long as she has no complications with her pregnancy and has gotten the ok from her doctor or midwife. This typically occurs at the beginning of the second trimester but some women can exercise during their first trimester or not start until the third trimester. My advice, if it feels good to exercise during your first trimester, is to take it easy, don’t push yourself, and consult with your doctor or midwife.

我接触的最多的问题是，“怀孕以后什么时候开始瑜伽练习最好？”我的回答是，这没有确切的孕期的时间。每一个个体都是不同的，只要孕期没有并发症，她们的医生或接产护士都认为可以，她们的身体也可以接受，就可以开始练习。我的建议是，如果在你怀孕初期你练习瑜伽也感觉很好，

We have gotten so accustomed to “asking the experts” and getting the latest research (which almost always contradicts the previous research) that we have lost the connection with our own bodies. Pregnancy is a great time to reconnect with your body, to get in touch with what feels good for you and what doesn’t, whether it be food, exercise or any activity that you participate in, do it mindfully and pay attention, your body has a lot to say!

我们已经非常习惯于询问专家的意见和看最新的研究成果（这些成果总是推翻先前的结论），却忘记了与我们自身的身体相链接。孕期是一个非常好的重新审视自身身体的时间，去体会什么对你是好的，什么不是，关注自身，关注你的身体，它会有很多话告诉你！