Yoga During Pregnancy: What You Should Know

There is nothing like growing a baby inside your body! Pregnancy can be a beautiful experience, in addition to being a profound experience. However, pregnancy can also require physical discomfort and emotional stress. As a result, many pregnant people turn to prenatal yoga to help them move, let go of some of their stress and to spend time for themselves, before the baby arrives. We often get asked, “Is it safe for me to do prenatal yoga?”
So the short answer is yes for most pregnant people, provided they are practiced safely with an experienced instructor. Here are a few things anyone who is pregnant should know before unrolling their mat.

Prenatal yoga is a particular type of yoga practice for pregnant people. Prenatal yoga is a set of postures, breath and gentle stretching to support a pregnant body while it is going through so many physical changes. In principle, we should avoid poses that compress the abdominal and low back area in prenatal classes, and many classes also consider the physical adaptations throughout all three trimesters in their class design.

The advantages of attending prenatal yoga classes are countless- physically and mentally- which is why prenatal yoga classes are encouraged for all expectant mothers.

No matter how quickly your body changes, prenatal yoga will cultivate muscle tone and increase flexibility — especially in your hips, back, and pelvis — all useful in your labor and delivery!

With a growing belly, stability may be more difficult. Prenatal yoga emphasis on stability and strengthens your core and reduces the risk of falling or experiencing back pain.

Most pregnant women have insomnia and/or sleep disruptions. Simple yoga stretches and breathing practices helps calm the nervous system. Allowing her the opportunities to fall asleep and stay asleep.

During pregnancy your moods can change due to shifting hormones and often denote feelings of anxiety, sadness and mood swings.
Research shows that simply participating in yoga does decrease stress which lowers cortisol and can assist your body in returning to better emotion regulation.

There are some prenatal yoga postures that could be beneficial in strengthening pelvic floors and baby position which could factor into the labor process going really well.

Usually prenatal yoga is safe for most healthy pregnancies but there are some things to keep in mind:

Talk to your physician first: Don’t automatically assume anything is okay when you are pregnant. Always consult your health care practitioner when starting any new volumes of exercise in pregnancy especially if you have any concerns (high blood pressure, risk of pre term labor, placenta previa etc.),

Choose certified instructors: Sign up for classes where instructors have training in prenatal yoga, they are likely to know more about your pregnant bodies needs and limitations.

Listen to your body: and don’t push to the point of discomfort or pain! Make modifications to your postures just as your pregnancy progresses, and you should avoid laying completely flat on your back, especially over the first trimester.

Safe Poses

• Cat-Cow pose (relieves back tension)
• Child’s Pose (gentle hip opener)
• Butterfly Pose (increases flexibility in the pelvis)
• Warrior II (helps build strength and stamina)

Poses to Avoid

• Deep twists or backbends
• Positions on your belly such as Cobra
• Inversions (if not practiced before becoming pregnant)
• Any pose where you will be on your back for an extended time

There is no equal advice on when to start prenatal yoga. Most practitioners suggest beginning it in the 2nd trimester, after the had their morning sickness was reduced, and energy levels are higher. Some women may start sooner or later, based on their health and fitness level. Regardless, slow and easy is the key!

There is some general advice out there suggesting that women can practice prenatal yoga anywhere from 2-4 times a week, depending on their energy levels and trimester.

Just a few sessions of anywhere from 15–20 minutes can offer substantial benefits when done consistently.

Prenatal yoga is a great way to safely — for most pregnant woman — empower yourself to deal with stress, stay fit and prepare the body and mind for labour. Adding yoga for stress release into your pregnancy can provide a more enjoyable, more comfortable, and more meaningful birth experience.

Remember, each pregnancy is unique. Trust your own instincts, work with qualified teachers, and always consult your physician before starting or maintaining an exercise program.