Yoga is an ancient form of exercise that can be especially beneficial to pregnant women. When combined with cardiovascular exercise, yoga helps pregnant women gain an appropriate amount of weight and stay strong and limber. You can practice prenatal yoga throughout pregnancy, from the first trimester right up into early labor.
Definition
A prenatal yoga practice is similar to a typical yoga practice, combining yoga poses, breathing and meditation. While there are some yoga poses that you should not attempt while pregnant, most are safe during pregnancy.
Types
You can practice prenatal yoga by yourself at home or at a yoga studio. If you choose to practice at home, select a book or tape specifically designed for pregnant women. If you take a class at a studio, you'll meet other pregnant women in your community, which can help keep you motivated to continue your yoga practice. Avoid heated yoga classes. Stick to specially designed prenatal yoga classes.
Benefits
Practicing prenatal yoga will help ease back and leg pain as well as reduce swelling and insomnia during pregnancy, according to yoga teacher Robin Sale. A prenatal yoga practice can also help reduce anxiety and stress before and during labor. By practicing prenatal yoga, you can peacefully tune in to the changes happening in your body.
Yoga during pregnancy also can help you maintain your flexibility while firming your muscles and helping your balance and circulation, according to the Baby Center website. Prenatal yoga will also help you practice deep breathing and relaxation, two skills that are beneficial during pregnancy and labor as well as after you give birth.
Poses
Pelvic tilts, called the Cat-Cow pose in yoga, can be particularly beneficial for relieving back pain during pregnancy. Yoga teachers recommend that pregnant women practice squatting every day. Spending some time in a squatting position will relax and open your pelvis and build strength in your legs. During pregnancy, it's best to end a yoga session by lying on your side instead of flat on your back. Lying on your back during pregnancy can cause dizziness and nausea.
Considerations
Always get your doctor's input before starting a new exercise routine, especially when you're pregnant. If you're new to yoga, don't attempt more advanced moves, such as handstands and shoulder stands, during your pregnancy. Avoid overstretching your abdominal muscles. The Baby Center website notes that deep backbends and twists are not advised during pregnancy.
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