You probably already know that doctor-approved fitness during pregnancy is good for you: It helps alleviate pesky pregnancy symptoms like constipation, back pain, bloating, swelling and fatigue. And according to the American Congress of Obstetricians and Gynecologists, staying active helps moms mentally, too, increasing energy, mood and ability to sleep (which can be extra tricky when youre expecting). But prenatal yoga may just be the ideal exercise for pregnant women. Why? Its not only low-impact, but each move is created with pregnant women in mind. And you dont have to be a yogi before you conceive to jump on the prental yoga bandwagon. Because it helps prepare you for the mental aspects of childbirth, yoga is an ideal activity for all expectant moms. The result: Big benefits for both mom and baby during pregnancy, labor and beyond.
How is prenatal yoga different from regular yoga?
Why should you pick prenatal yoga as opposed to a standard yoga class? As your baby grows, theres a lot more weight pushing down on your bladder and pelvis. Pregnancy hormones also loosen your ligaments, making joint and bone problems (especially in the pubic bone) a source of discomfort. That means common positions in regular yoga such as those where your feet are spread far apart may be too stressful for your joints and pelvic area when youre expecting. Prenatal yoga, on the other hand, focuses on positions that are specifically designed for pregnant womens bodies, plus it emphasizes breathing, stretches and strengthening moves that help your body prepare for labor. So unless you can find a well-trained prenatal yoga teacher who regularly leads yoga classes, your best bet is to opt for prenatal yoga over a general yoga class.
What to expect in a prenatal yoga class
Most prenatal yoga classes begin with an introduction. Your yoga teacher will want to know your name, how far along you are, any aches and pains you're having, and what body parts or poses youd like to work on. You'll likely get a chance to mingle with other moms during this time: Most studios encourage their students to chat before and after class, and many ask moms to share a little bit about their pregnancy experiences worries, hopes, dreams with the group before class gets started.
Not unlike regular vinyasa classes, the session typically begins with a short period of relaxation, a practice that you might put to use during labor. Afterwards, your teacher will likely lead you through a brief warmup and through a standing vinyasa flow, incorporating pelvic floor and abdominal toning movements, then hip and chest opening poses, all the while emphasising deep, diaphragmatic breathing (not the shallow "hee-hee-hoo-hoo" breathing assocated with Lamaze). Generally, many of the poses you perform are similar to those performed in regular vinyasa class, they'll just be modified for your safety.
After your hard work, your instructor will direct you to mellow out in a modification of savasana (a chill-out period where you lie on your back with your eyes closed). The pose will be modified depending how far along you are: In your second trimester, youd lay on your back with a bolter to prop your upper body up at a 45-degree angle, while in your third trimester, youd lay on your side with a bolster and blanket for support. Expect to hold this position for six or seven minutes: Its a peaceful pose intended to bring about total relaxation. And its well deserved!
5 benefits of prenatal yoga
Prenatal yoga is an ideal low-impact fitness routine to start when youre expecting, even if youre not used to regularly working out and it boasts plenty of benefits for you and your baby. It can help:
- Lower your blood pressure. Studies have shown that pregnant womens heart rate and blood pressure lowers after doing prenatal yoga even more so than after doing other low-impact exercises like walking.
- Cut your risk of preterm labor and other complications. High stress levels have been shown to increase miscarriage and preterm birth rates, and yoga is a great stress-reducer. In one study of 335 pregnant women, half the women did yoga including breathing exercises, posture positions and meditation for one hour a day, while the other half of the women walked for 30 minutes twice a day. Though both groups spent the same amount of time active, the yoga group had a lower preterm labor rate as well as lower risk of pregnancy-reduced hypertension.
- Stabilize your moods. Another study showed that integrated yoga that is, exercise-based yoga combined with meditation, deep relaxation and breathing exercises significantly decreased levels of depression in moms-to-be.
- Manage your weight. Like all physical activity, yoga keeps you active, which helps you to better manage your prenatal weight gain.
- Improve your delivery experience. The breathing exercises youll practice in yoga can be calming when it comes time to push baby out. Plus the many stretching and strengthening moves can improve your delivery experience and your recovery (from either a vaginal birth or C-section), since your core and other important muscles will be stronger and more toned. In fact, one small study found that women who participated in a yoga routine involving just six sessions before birth spent less time overall in labor than those who did not. They also reported they felt less pain and more comfortable during and immediately after labor.
Staying safe in a prental yoga class
First and foremost: If you arent taking a yoga class thats specifically for pregnant women, let your instructor know youre expecting before you start class. That way shell be able to point out which moves you should avoid or modify. Otherwise, keep these tips in mind:
- Drink enough water. This goes for anytime youre working out, no matter how much of a sweat you break.
- Stay off your back. Avoid any exercises after the first trimester where youre lying on your back, since your babys growing weight puts pressure on your vena cava (a major vein that brings blood to your heart), interfering with circulation and making you feel dizzy and nauseous.
- Skip hot yoga. Dont do yoga (or any other exercise, for that matter) in any extreme heat, in part because exposure to excessive heat could result in neural tube defects, and also because it can cause you to feel dizzy and nauseous. That goes for both Bikram yoga and exercise outdoors on a hot day.
- Avoid deep abdominal work, backbends and twists. Your center of gravity can be off during pregnancy, and backbends and twists may cause you to fall. As with most things during your pregnancy, if it doesnt feel right, dont do it.
If you experience any of the following symptoms, stop right away and call your doctor:
- Any kind of fluid leaking from your vagina
- Dizziness, shortness of breath or feeling light-headed
- Calf pain or swelling
- If youre further along in your pregnancy and you feel your baby moving less
- If you feel like your baby is pushing down, or if you feel pressure in your pelvis
- If you have belly cramps or backaches
Yoga tips by trimester
Experts recommend getting physically active every day for at least 30 minutes and yoga certainly counts. Here are a few tips to maximize your time on the mat each trimester.
- First trimester: Since youre likely feeling more fatigued than usual, make sure to take breaks and modify your yoga positions. And if youre suffering from morning sickness, replace downward dog with hands and knees (cat-cow positioning) not because downward dog is unsafe, but just because having your head below your belly can make you feel more nauseous.
- Second trimester: If youre experiencing the typical second trimester energy surge, its a good time to master the stretching and strengthening moves including squats and stretches that tone the pelvic area and open the hips that will help prepare your body for labor.
- Third trimester: As your baby grows and your center of gravity moves forward, youre likely feeling increasingly uncomfortable. This makes your last few weeks of pregnancy a good time to focus on meditation and breathing techniques to calm your heartrate and help you to feel more centered. Doing so can help relieve any anxiety you might feel about your upcoming birth plus learning how to control your breathing now will pay off in labor and delivery (not to mention those trying situations once baby does arrive!).
Updated 7/13/15
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