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As society develops and lifestyles change, coupled with the full relaxation of the three-child policy, the number of older mothers around us is gradually increasing. For example, my upstairs neighbor successfully conceived a second child at the age of 43, bringing immense joy to her family. In fact, for financially well-off and career-stable women, as long as their health permits, it is still possible to have a new life even in their forties. In the entertainment industry, there is no shortage of older mothers, such as Jiang Qinqin, Yi Nengjing, Jia Jingwen, Gao Yuanyuan, and Cai Shaofen, all of whom have successfully given birth after the age of forty. However, the process is not without risks; celebrities like Big S and Mei Ting have encountered serious health crises during childbirth, fortunately overcome with timely medical treatment.
Compared to younger mothers, older mothers undoubtedly face higher risks during pregnancy and childbirth. In modern society, due to work and life pressures, many women choose to become pregnant only after reaching a certain level of career stability, rather than the traditional “optimal childbearing age.” Consequently, the phenomenon of older mothers is becoming increasingly common. Currently, the medical community defines pregnant women above the age of 35 as older mothers and includes additional medical checks during prenatal care to ensure the safety of both mother and child.
Statistical data shows that women between the ages of 20 and 35 are at the optimal childbearing age. However, once they exceed 45 years, it is recommended not to consider pregnancy as the miscarriage rate significantly increases, greatly reducing the chances of a successful conception.
Mother’s Age (years) Natural Miscarriage (%) Ectopic Pregnancy (%) Stillbirth Rate per 1000
12-19 13.3 2.0 5.0
20-24 11.1 1.5 4.2
25-29 11.9 1.6 4.0
30-34 15.0 2.8 4.4
35-39 24.6 4.0 5.0
40-44 51.0 5.8 6.7
≥45 93.4 7.0 8.2
The challenges that older pregnant women face are not limited to the childbirth process alone; the health and development of the fetus also face more challenges, such as increased risks of growth retardation and premature birth. Moreover, changes in the reproductive system and hormone levels, as well as decreased metabolism, can all affect the recovery during and after pregnancy. Often, older mothers tend to choose cesarean delivery to reduce childbirth risks.
Prenatal yoga, as a beneficial form of exercise, is gradually gaining widespread recognition. It not only helps women maintain physical and mental vitality during pregnancy and postpartum but also supports them in smoothly navigating this special period.
Prenatal yoga is designed specifically for women during pregnancy, taking into account their unique needs at this time. Pregnancy is a natural process that every woman experiences, encompassing birth, reproduction, death, and the rebirth of life. Yoga, being a widely popular form of exercise, is suitable for everyone, particularly pregnant women, as it can strengthen their connection with the baby inside them and allow them to feel the changes happening within their womb.
In terms of fertility preparation, research from Harvard Medical School has shown that women who practice yoga regularly have a significantly higher chance of becoming pregnant within a year compared to those who do not practice yoga. This is because yoga can reduce stress, stimulate the flow of energy in the pelvic region, improve the function of pelvic organs, and regulate hormone levels, thus increasing the chances of conception.
Similarly, yoga plays an important role during childbirth. It increases the body’s flexibility and the elasticity of the pelvic area, making the process of natural childbirth smoother. Pregnant women who practice yoga can control their weight, alleviate discomfort, and improve issues such as gestational diabetes and high blood pressure. Certain yoga poses like the sitting cross-legged and the hero pose can increase the chances of the fetus entering the pelvis and enhance the elasticity of the hip muscles and ligaments.
Postpartum, yoga can help new mothers adjust to the physical and psychological changes, making the transition smoother. As new moms often need to bend over to pick up their baby and breastfeed, yoga can help them relax and recover physically, easing pain, tightening the relaxed abdominal muscles, and strengthening the pelvic floor muscles.
Regarding the timing to start yoga, it is generally recommended to begin after all prenatal checks are normal and the early stage of pregnancy has been safely passed. Due to morning sickness, rapid hormonal changes, and the risk of miscarriage, yoga is not suitable during early pregnancy. Hormone levels and body conditions become more stable in the second trimester, which is a good time to start yoga to help relax the body. For mothers-to-be with a long-term yoga practice, if they are in good physical condition during early pregnancy, they can also continue with their yoga practice. In late pregnancy, movements that apply pressure to the abdomen or involve excessive stretching should be avoided to ensure the safety of the fetus. Yoga practice should be personalized according to each individual’s physical condition.
Prenatal yoga can help pregnant women maintain flexibility and promote circulation while also helping to maintain a positive state of mind and body. However, due to the gradual increase in abdominal size, which can change the body’s center of gravity, special attention should be given to the choice of poses during practice to ensure stability and avoid certain movements that may be harmful to the body. Here are some points to note:
- Avoid deep twisting: Movements like the twisted triangle stretch, twisted side-angle stretch, Marichyasana twist, and half lord of the fishes twist can cause thinning of the uterine wall.
- Avoid intense backbends: Poses like the wheel pose and camel pose should be avoided as much as possible.
- Avoid compressing the lower abdomen: Movements like the supine leg stretch that apply pressure on the lower abdomen should not be performed.
- Avoid forward bending movements: Poses like the intensified spinal stretch could compress the fetus.
For pregnant women, the goal of exercise should be to maintain health, not to pursue difficult postures that could potentially affect the health of both the mother and fetus.
Next, I will introduce a yoga pose suitable for pregnancy, namely Vajrasana. Here is the specific practice method:
- Kneel on a mat with knees apart, and if necessary, place a thin blanket under the lower legs.
- Place both hands on the abdomen, keep the body upright, close your eyes, and focus on breathing.
- Feel each breath deeply, focus on the body, sit the sit bones down while extending the spine upwards.
- On each inhalation, allow the abdomen to expand outwards, and on each exhalation gently contract the abdomen, giving more support through the spine.
This position should be held for at least 3 minutes and can be repeated multiple times daily to enhance the effect. Care should be taken to avoid tilting the tailbone to prevent excessive pressure on the pelvis.
Practicing prenatal yoga can improve the physical and mental state of pregnant women. For those without yoga experience, learning from a professional instructor is safer than self-study. The best time to learn prenatal yoga is before pregnancy, but for those who are already pregnant, ensuring safety is always the primary principle.