Listen to the messages your body sends you. This is one of the tips for those approaching yoga, an approach that becomes even more relevant when you are pregnant. Every body is different and every woman experiences pregnancy in a unique way. Therefore, although it is usually suggested to hold each position from 15 seconds to a few minutes, it is right to remember that there are no rules in yoga,
if not the pursuit of one's well-being .
WHICH YOGA? There are many styles of yoga, some quite challenging. The most suitable style during pregnancy, especially if you have never practiced before, is Hatha Yoga, which implies extensive use of breathing and meditation. Avoid the more physical and dynamic styles, such as Ashtanga Yoga, Power Yoga or Vinyasa Yoga, which are too tiring. Even for the most experienced yoginis it would be advisable to avoid Bikram Yoga (also called Hot Yoga), which consists of practicing a series of positions vigorously in a room heated up to 40°C.
HOW TO PRACTICE SAFELY
■ Consult your doctor and ask for the approval of your gynecologist. Yoga could be contraindicated for those at risk of preterm birth or in the presence of heart disease or serious back problems.
■ Hydrate yourself: do yoga in a well-ventilated and not excessively hot room, hydrating yourself during and after class with water, light teas or fresh fruit and vegetable smoothies.
■ Start slowly avoiding too advanced positions and practicing for a maximum of 30 minutes a day (although this point is subjective and depends on experience).
■ In case of lower abdominal pain or other warning signs (vaginal bleeding, reduced fetal movements or abdominal contractions), suspend the session and contact your gynecologist immediately.
You can choose to practice at home or enroll in a class to be supervised by a teacher. The most important thing - we will never get tired of saying it - is to listen to yourself, without trying too hard.
THE YOGA FOR EVERY QUARTER 
First quarter
It is the period of transformation, hormonal, physical, mental. The fear of an abortion could arise, or linked to the responsibility of becoming parents.
Yoga can be very helpful in helping us manage these changes. However, it is necessary
to practice with great attention , since it is actually a delicate period: therefore ample space for rest, breathing techniques, meditation and guided relaxation. Standing asanas are recommended, as they help strengthen the legs and improve blood circulation. Abdominal exercises or strains and intense twisting should be avoided.
Second quarter
It is the energy phase. The practice of yoga will have to be directed mostly to asanas that aim to strengthen the spine, to help the back muscles support the weight of the belly, and to open the pelvis,
preparing the pelvic muscles for childbirth . Given these premises, those who are already trained can go back to making the practice a little more intense, at least in this period. If you are not an expert, positions that require balance are to be avoided. Towards the end of the trimester, stomach positions should be avoided and some mothers may start to feel uncomfortable lying on their backs: in this case, choose side positions. It is also suggested to hold the positions for only a few minutes, in order to avoid blood circulation slowdowns, and to make the transitions from one position to another without haste.
Third quarter
This is the waiting period. With yoga, you can prepare for childbirth with the
breath control techniques and positive visualizations that this discipline teaches. On a physical level, it works to strengthen the pelvic floor muscles,
elasticize the perineal muscles, relax the back, open the pelvis and improve blood circulation. It is advisable not to hold the supine position for too long, to avoid compressing the inferior vena cava.
