Benefits of Yoga During Pregnancy

By Faye Martins

What are the benefits of Yoga during pregnancy? Let’s go over how Yoga helps moms-to-be. Yoga prepares mothers for different emotional and physical challenges they face when giving birth. In addition, Prenatal Yoga classes have several benefits, such as helping reduce anxiety and promoting calm motherhood.

 

Do Women Need Prenatal Yoga?

Yoga is excellent for all people, but it’s especially beneficial for pregnant women. Yoga during pregnancy has many benefits, including decreased stress levels, increased strength, and better flexibility. It also plays a significant role in the birth process by learning to breathe. To cope during contractions, students learn to deal with pain. Exercise could help increase blood flow to the placenta, which results in better nutrient distribution throughout the body. Yogic exercises help students while providing relief from the stress of pregnancy and preparing a woman for labor.

Medical Considerations

Yoga may also be helpful for women who have high blood pressure.   However, a consultation with your doctor or specialist is advised. General information cannot take the place of a face-to-face medical consultation. Additionally, you should discuss any concerns, such as urinary tract or bladder infections, a history of miscarriage, or placenta previa. In the case of placenta previa, the placenta lies low in the uterus at delivery. So, the placenta can be delivered before it separates from the uterus. Prenatal Yoga gives a healthy alternative to women who cannot do aerobic activities for medical reasons. It may also benefit pregnant women with a body mass index (BMI) greater than 25.

 

About Getting Started

Here are a few tips about getting started with Yoga while pregnant. If you feel fit, begin with moderate physical activity. Make sure you have a Prenatal Yoga instructor. Many gyms and hospitals have special courses on the subject. With this in mind, be careful and do some research to avoid any injuries. Do remember that a competent Prenatal Yoga teacher will do a proper check and interview. In order to keep you safe, your teacher will make you aware of any risks. There is always the possibility for imbalances that an exercise routine can trigger during pregnancy. Some people say that Yoga is not recommended for expectant women. Again, sometimes people are convinced that any exercise will undermine a healthy pregnancy. The truth about Yoga’s potential danger is every patient should discuss pre-existing medical conditions with a physician or specialist.

Benefits of Prenatal Yoga

In general, prenatal Yoga movements are slow and gentle. This prevents excessive tightening of abdominal muscles or joints, while still being a workout for your entire body. Indeed, it’s also a great way to establish a good breathing routine. In fact, your instructor will walk you through some breathing exercises to help you wind down after a tough day. You’ll also greatly increase your core strength and stamina due to controlled breathing. Prenatal Yoga classes may require long posture holds. Safe Yoga movements are also wonderful for pregnant women. To clarify, Yoga poses help promote a natural alignment of the spine and relieve pressure on joints. Being gentle on the body and affirming proper alignment is perfect. One point often overlooked is the need to exercise without risking injury that could occur with significantly intense exercises.

 

Frequency of Practice

The frequency of your practice depends on what stage of pregnancy you are in. If you are in the first or early second trimester, it is recommended that you practice at least 3-4 days per week to stay healthy and prevent complications. If your body feels too tired, sore, or uncomfortable, you should rest until it has recovered. The proper workout schedule is something every pregnant woman has to develop for herself and requires constant adjustment.

How to Start

It’s best to start with performing Yoga poses just for the sake of practicing. When you are familiar with basic prenatal poses you are ready to begin. Next, you will be ready to start incorporating breathing techniques. Prenatal Yoga routines are designed to aid women in keeping their bodies strong and flexible. However, some of us are learning while preparing the body for labor and delivery. Prenatal Yoga routines include a gentle variety of bodywork together with calming and soothing mental exercises.

 

Poses to Avoid

Whether you just found out about your pregnancy or you’re already in the third trimester, it’s important to take care of your body. Some poses to avoid if you’re pregnant include the list below.

Head Stand

Bending at the waist over a chair or bench

Forward Bends

Deep Backbends

Prone Poses (on your belly)

As my teacher would say, “Please don’t take my word for it. Do your research.”

Breathing Tips

Here are some tips for pregnant women on how to practice Yoga during their pregnancy in a safe and beneficial way. If you had a challenging first trimester, anxiety has almost certainly crept into your life. Breathing techniques can make a big difference for your pregnancy and overall wellbeing. Yet, what are the fundamental Yoga breathing techniques you should know? Diaphragmatic Breath, Ujjayi Breathing, and Alternate Nostril Breath are a start.

 

Pros and Cons of Prenatal Yoga

There are many benefits to prenatal Yoga. For one, it offers an excellent way to continue your workout routine and maintain a healthy weight gain by using low-impact movements. Prenatal classes also include breathing exercises that help with anxiety and discomfort during pregnancy. There are many benefits to Prenatal Yoga, as well. Among them are that it can help women relax naturally by loosening muscles and calming nerves. In addition to the above-mentioned benefits, prenatal students gain the strength needed during pregnancy.

Instruction and More

As is the case with any exercise class, prenatal Yoga must be performed under the supervision of an experienced, authorized instructor. Each session begins with a health evaluation to ensure the safety of both mother and baby. Prenatal classes include breathing instruction, because it’s a necessary part of each one of these exercises. Most women improve their stamina over time by practicing Yoga poses. Prenatal students also recognize the importance of keeping their bodies flexible and relaxed. Finally, pregnant women can progress onto prenatal massage. These are just some of the benefits people need to know about Prenatal Yoga classes.

 

Prenatal Yoga is not for Everyone.

If any of the following applies to you, it is highly recommended that you have a significant discussion with your doctor.

History of previous  miscarriage

Heart condition or high blood pressure

Practice an intense physical activity

Pelvic floor dysfunction

Recovering from surgery

Experiencing postpartum depression

Suffer from migraines

Have low-stress tolerance

Physician’s Approval

Yoga during pregnancy can help mothers-to-be while preparing for birth. When practiced correctly and with a physician’s approval, prenatal Yoga is a good activity. One of the best benefits is taking care of yourself as you continue to practice Yoga. However, there are some precautions you should take to have a safe experience. If you didn’t practice before becoming pregnant, you want to be careful. Never try to push into a position because you saw an experienced student do it.

 

Magic Bullets

In the beginning, humans have always wanted a “cure-all.” Yoga and pregnancy are not always the best combination, but they can work. The experienced students may know how their bodies react to Yoga classes. Before attempting Yoga during your pregnancy, you should set up Prenatal Yoga classes with an experienced prenatal instructor. Below are some of my Dos and Don’ts for Yoga in general, with specifics if you are pregnant.

Additional Precautions

Following your first trimester of pregnancy, you should avoid exercises that require you to lie flat on your back for long periods. During the second and third trimesters, you should not lie on your back. Since the weight of the fetus can restrict the flow of blood in your lower body, there is risk. However, pillows are positioned to keep you safe. Avoid poses or postures that involve stretching intensely. The reason being: Pregnancy hormones can loosen connective tissues and increase the chance of straining muscles. Forward bends and twists put pressure on your abdomen and might be avoided during Prenatal Yoga sessions. A qualified instructor will show you modified versions to substitute for standard practices.

 

Prenatal Benefits and Modifications

Yoga has many benefits for pregnant women, including increased flexibility, reduced back pain, reduced stress, and reduced swelling. However, students should avoid most inverted poses due to the amount of weight placed on their body. What if you want to practice Legs-Up-the-Wall Pose? To modify this posture, lie on the floor with the soles of your feet flat against the wall, while your calves rest on a chair. Again, remember you must avoid lying on your back for an extended period of time.

Increase Comfort

Yoga is an excellent exercise for pregnant women. When practiced safely, Prenatal Yoga provides many benefits to mother and baby. The uninterrupted mental renewal one receives from Yoga leads to better sleep. On the positive side, students feel enhanced focus and comfort during pregnancy. However, your body should be carefully observed at all times. When feeling pain or unease during a Yoga pose, stop the pose immediately.

 

Pace Yourself

It is important to slow down when doing any form of exercise particularly when you are pregnant. It must be remembered that students should be careful when practicing or modifying Yoga poses. That said, in many cases, the benefits of exercising in general while pregnant outweigh the risks. Choosing to continue your Yoga practice while pregnant is usually recommended. Somewhere between 30 and 60 minutes of exercise a day can help relieve aches and pains. Ultimately, an improved mood and safe movement help the body and mind.

Food for Thought

Beginning Yoga exercises during pregnancy is an excellent way to start this new adventure. With the safety measures mentioned above, you’ll be able to continue enjoying a serene lifestyle. Ordinarily, a healthy exercise routine may continue throughout your life.

 

© Copyright – Aura Wellness Center – Publications Division

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