Pregnancy is a time of total physical, emotional and spiritual transformation. The 2,000-year-old art and science of yoga can give you tools to help you weather this transition. Combining breathing techniques, deep relaxation and an inward focus while gently exercising your body, yoga improves your ability to respond to the changes occurring within you as your baby develops.
First Trimester
During the first three months of pregnancy both you and your baby are going through rapid changes. Unless you have a well-established and regular yoga practice, you may wish to stick with simple yogic breathing exercises and relaxation techniques for the first trimester. This is especially true if you are in a higher-risk pregnancy category, for example if you have high blood pressure or diabetes.
Prenatal Yoga Styles
Hatha yoga, or physical yoga for pregnancy, focuses on "asanas" or postures which nourish and soothe both yourself and your baby. Typically these asanas stretch and strengthen all of your muscles gently but thoroughly while improving circulation. Kundalini yoga has a forty-year history of providing a safe, effective and dynamic form of prenatal yoga. This style might be for you if you are interested in some of the spiritual elements of yoga including rhythmic chanting and positive affirmations.
Contraindicated Styles
Unless you've been practicing ashtanga or flow-style yoga for at least six months prior to your pregnancy, this style might not be appropriate. The challenging jumps, vigorous "pranayama" or breath work, and some of the "bandhas" or muscular locks are not appropriate for pregnant women. Also avoid "hot yoga," which is performed in an artificially heated studio; pregnancy already challenges your ability to regulate your body temperature.
Contraindicated Poses
Deep abdominal twists can put a great deal of pressure on your belly; as your baby grows, limit your yoga twists to the upper body. After the third trimester, it may become uncomfortable to recline on your back as in "savasana," or corpse pose. Especially if you tend to feel dizzy, faint or nauseous when laying on your back, modify supine poses by using supports or resting on your side.
Finding a Teacher
Although it is possible to learn the fundamentals of a yoga practice from a book, podcast or DVD, there is no substitute for a qualified, experienced prenatal yoga instructor. Your obstetrician may have some suggestions, and you can call yoga studios in your neighborhood that offer prenatal classes to inquire about their schedules. Ask the instructor what type of training they've had regarding pregnancy and yoga and how long they've been teaching prenatal classes.
References
- "The American College of Sports Medicine's Guidelines for Exercise Testing and Prescription"; ACSM; 2006
- "Yoga Mom, Buddha Baby"; Jyothi Larson and Ken Howard; 2002
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