During pregnancy, you want to stay in shape and do the best for yourself and your baby. Prenatal yoga is a wonderful way to do both. In our hectic world, yoga provides a much-needed opportunity to slow down and connect with your baby and your changing body. Whether you are new to yoga or experienced, you can enjoy the many benefits of yoga during pregnancy.
Yoga and Pilates can be good for you and your baby. However, you should be careful about which positions to avoid during pregnancy.
Why is Prenatal Yoga Beneficial for You?
When you’re pregnant, it can sometimes feel like your body has been taken over by an alien. Everything you thought you knew about yourself slips out of focus as your body goes about its amazing work. Changes that are out of your control can make you feel disconnected from your sense of self.
In yoga, it is often said that your body changes every time you get on the mat. You work on accepting that change is a constant. During pregnancy, this is doubly true. Yoga helps you reconnect with your body and embrace its journey.
Increased Muscle Strength:
Yoga and Pilates for pregnant women offer specific exercises that promote muscle building.
It is recommended to include all major muscle groups when strength training for pregnant women.
Better Mental Health:
Both yoga and Pilates are based on focused breathing and mindfulness. They have been shown to improve mental health by:
- Reducing stress
- Improving mood
- Promoting relaxation
- Reducing symptoms of anxiety and depression
- Relieving back pain
Depending on the type of pain, yoga can also relieve lower back pain. Make sure you talk to your yoga or Pilates teacher about this.
If you have back pain, it is best to have it checked out by your physiotherapist or doctor.
What Should I Watch Out For?
High-impact sessions or activities:
Make sure your yoga or Pilates class doesn’t involve movements that:
- require you to jump and bounce a lot
- cause hard jolts for your baby
- where you suddenly change direction
Safety Precautions:
Yoga during pregnancy has not been very well studied scientifically but is generally considered safe and beneficial for most expectant moms and their babies.1
If your pregnancy is considered high-risk or you have other complications, you should talk to your doctor before starting yoga. Even if you have no particular concerns, you will need to adjust your yoga practice as your baby grows.
First Trimester Prenatal Yoga:
If you are practicing yoga in the first trimester, the changes in posture are minimal as the belly is not really an issue yet. The most important thing is that you get into the habit of tuning into your body. You may feel tired and nauseous, so take it easy if this is the case.
Most women who already attend yoga classes can continue their regular routine, however, you should make your teacher aware of your pregnancy.
Second Trimester Prenatal Yoga:
The second trimester is the ideal time to start prenatal yoga. You are probably past the worst of your morning sickness if you had any. Your belly is starting to make itself known, so you’ll have more need for pregnancy-specific poses and advice.
Third Trimester Prenatal Yoga:
Your belly plays a big role in third-trimester Prenatal Yoga, so you’ll need to adjust more to make room for it in standing poses.
Taking a wider stance will make you more stable, which is helpful as you want to avoid anything that could cause you to fall. For this reason, inversion poses are not recommended at this stage of pregnancy.
4 Best Yoga Poses for Pregnant Women:
There are many yoga poses that can be done comfortably and safely during pregnancy. You will most likely see these in a yoga class for pregnant women:
1: Cat-cow stretch (Chakravakrasana): a gentle way to strengthen the spine that will also help your baby get into the best position for birth.
2: Legs-against-the-wall (Viparita Karani): An antidote for swollen ankles and feet.
3: Warrior II (Virabhadrasana II): A standing pose that strengthens the legs and opens the hips.
4: Gate pose (Parighasana): A side stretch that helps you create a little more space in your overstuffed belly.
Conclusion:
Pregnancy can be an exciting and special time, but it’s also a bit of a mystery. Prenatal Yoga helps you to slow down and enjoy the time by accepting and respecting the incredible development of your body.
Sharing with other moms-to-be is another real benefit of pregnancy classes. Even if you have a partner during pregnancy, they are not going through the same physical changes as you. Joining a community of pregnant women is a beautiful and valuable thing you can do.
