Not only can it be a great way to unwind and stay fit, it can also help prepare you for labour and can have health benefits for your baby too. Plus, you don’t have to be experienced in yoga to try it.
Whatever your fitness level, prenatal yoga is a great way to relax and spend time with your unborn baby. You’ll learn breathing techniques, practise birthing poses and connect with your changing body.
You can do prenatal yoga at any point during your pregnancy – just make sure you feel well enough and stop if you’re in any discomfort.
What is prenatal yoga?
Prenatal yoga is a form of low-impact exercise, which focuses on breathing and meditation to help connect the mind and body. It uses body positions that are specifically designed for pregnant women.
It’s an ideal fitness routine to start when you’re expecting, even if you’re not used to regularly working out.
What does prenatal yoga involve?
You’ll be encouraged to focus on your breathing technique – breathing in and out slowly and deeply through the nose. Learning some prenatal yoga breathing techniques can help you work through contractions when you’re in labour.
Prenatal yoga involves gently stretching different areas of your body. While standing, sitting or lying on the ground, you’ll gently move your body into different positions aimed at developing your strength, flexibility and balance. Props such as blankets, cushions and belts might be used to provide extra support and comfort.
At the end of your prenatal yoga class, you’ll go through a cool-down to relax your muscles and restore your resting heart rate and breathing rhythm. This might involve listening to your own breathing, paying close attention to sensations, thoughts and emotions.
What are the benefits of yoga during pregnancy?
There are a number of benefits to doing prenatal yoga. It can help improve sleep, reduce stress and anxiety and boost your mood. This, in turn, can reduce the risk of preterm labour and other complications that can occur due to high-stress levels.
If you have high blood pressure, prenatal yoga is a great way to help lower it. It can be even more effective than other low-impact exercises like walking.
It’s also good for increasing the strength and flexibility of the muscles needed for childbirth, while reducing lower back pain, nausea and headaches.
The breathing exercises you’ll practice in yoga can really help when it comes labour and pushing out your baby. Additionally, the many stretching and strengthening exercises can help tone your muscles, improving your delivery experience as well as your recovery.
Prenatal yoga is a great way to remain active, keep fit and manage your weight. It’s also a good opportunity to meet and bond with other like-minded pregnant women. Although you may have a supportive partner to chat to about your feelings and concerns, having a community of other pregnant women to chat to and share experiences can be very valuable.
What you should be aware of before starting yoga
It’s a good idea to talk to your doctor or midwife before attending a prenatal yoga class. They may advise against it if you have certain medical conditions or are at risk of going into preterm labour.
If you’re attending a specific prenatal yoga class, the instructor should tailor the session to avoid any positions that maybe dangerous for pregnant women to do, like lying on your back.
In any case, you should inform the instructor about your condition and any side effects you may be experiencing as a result of your pregnancy.
Drink plenty of water throughout the session, as it’s important to stay hydrated when you’re exercising, even if you don’t feel hot or out of breath.
It’s advised that pregnant women shouldn’t take part in hot yoga, known as Bikram yoga, which involves doing vigorous poses in a room heated to a high temperature. This can raise your body temperature too much, causing hyperthermia.
It’s important to pay attention to your body and don’t overdo it. Start slow and avoid positions that are beyond your level of comfort or experience. If you experience any pain or side effects while doing prenatal yoga, stop immediately and contact your doctor or midwife.
Jane Tatham Photography specialises in Newborn, Baby and Maternity Photography for families in and around Rossendale, Lancashire. Want to know more about my Newborn Sessions? Read here
