Prenatal yoga offers pregnant women many advantages. Its gentle yet powerful practice can easily adapt to suit the changing needs of each trimester.
Beginners may benefit from starting prenatal yoga during their second trimester as morning sickness typically subsides and your body adjusts more readily to moving through yoga poses and movements. Lombardo suggests beginning by attending classes led by trained prenatal yoga instructors.
Strengthening
Pregnancy yoga aims to strengthen physical body parts such as pelvic floor muscles and hips to prepare you for labor and delivery, which in turn may ease back pain while improving posture by linking movement with breath. Lombardo highlights this benefit of pregnant yoga as an integral element in her practice.
Studies have linked prenatal yoga with decreased gestational complications, such as high blood pressure, and improved fetal outcomes, Mielke states. Furthermore, prenatal yoga may even aid healthy weight gain by improving metabolism and making you more conscious of food choices.
No matter the form of exercise you pursue during pregnancy, it is wise to first consult your physician. In particular, when beginning prenatal yoga sessions or classes led by instructors who understand modifications specifically tailored to pregnant students it’s important to attend prenatal yoga or classes led by prenatal instructors trained to modify poses as appropriate for pregnant students. Hot yoga or poses that place too much pressure on the abdomen are best avoided and as your pregnancy advances make sure to widen your feet in standing poses as well as use a bolster and two blankets when practicing floor practice to adapt for changes to center of gravity changes as necessary.
Stretching
Pregnancy brings with it many aches and pains as your body adjusts to accommodate an expanding baby. Yoga offers relief by stretching tight muscles, improving balance and flexibility and strengthening posture.
This type of exercise also incorporates breathing exercises (ujjayi), which help relax and ease morning sickness symptoms while potentially helping prevent blood clots.
Many yoga poses, such as forward and backward bending poses and twists, may strain muscles or compress blood vessels and uterus, so it is wise to proceed slowly while using props if needed. Overall though, yoga is much safer than more vigorous workouts such as Crossfit, bootcamp classes, barre, spin or Pilates.
Always practice yoga in a well-ventilated room and drink plenty of water while practicing. Additionally, avoid hot forms like Bikram yoga that involve lying flat on your belly as this could increase temperatures and cause hyperthermia; ensure your instructor is certified for pregnancy-friendly practices.
Relaxation
Yoga provides an effective means for pregnant women to relax and release stressors in their lives during their journey through pregnancy. With classes designed specifically for expectant moms, it can offer an avenue for healthy relaxation that may otherwise remain.
Yoga provides an incredible way for pregnant mothers to focus on themselves and the development of their baby, while connecting with like-minded moms who share your journey. Yoga’s community support can also ease anxiety about labor and childbirth as well as insomnia associated with expecting moms.
Prenatal yoga poses are generally safe, though it is wise to inform your instructor of any concerns that may arise. Avoid poses that strain muscles or compress the uterus as these poses could pose risks to both yourself and your unborn baby. Inhibition of blood flow could also affect fetal health negatively while breathing and relaxation exercises during yoga can help manage stressors during gestation, including surges of hormones during labor.
Community
Pregnancy yoga classes provide a safe and healthy way to strengthen both body and mind during gestation, while simultaneously creating a community of support with other mothers-to-be. Participants share concerns, joys, fears with one another while forging relationships which extend well past giving birth.
Prenatal yoga aims to ease common pregnancy discomforts such as backache, hip ache and round ligament soreness through various exercises that strengthen muscles, improve circulation and aid digestion. Prenatal yoga also teaches expecting mothers how to breathe deeply and mindfully for reduced stress levels that can benefit both them and their baby.
Yoga practitioners with an established yoga background who continue to attend regular studio classes may continue their yoga practice during pregnancy; it’s best to consult your instructor regarding safe modifications for your practice and try avoiding deep twists, abdominal exercises that compress the uterus, or lying flat on their belly.