Prenatal yoga may help you strengthen muscles necessary for labor, reduce lower-back and muscular pain common during pregnancy and decrease your stress and anxiety levels, according to the Mayo Clinic. All these benefits may improve your quality of sleep during pregnancy. Contact your doctor before starting any new exercise program to ensure that prenatal yoga is a good option for you and your baby.
Prenatal Yoga Components
Prenatal yoga classes typically involve breathing techniques that may help you relax at night, and that may come in handy during labor. Deep breathing relaxes your muscles and may reduce any tension and stress you experience while trying to fall asleep. The classes also include gentle stretches, yoga postures and relaxation techniques that all may contribute to a good night's sleep. Prenatal classes may provide you with a social outlet to speak to other pregnant women taking the class. Talking with others about your concerns and worries can help relieve anxiety that may be keeping you awake. Many video stores and online retailers sell prenatal videos that you can do at home. The videos also may be available at your public library.
Considerations
Certain forms of yoga are not recommended during pregnancy. Bikram yoga or any other form of hot yoga may elevate your body temperature, causing hyperthermia, a condition that endangers your baby's health. Back bends, spinal twists and poses that require lying on your stomach or back should not be done during pregnancy. Talk to your instructor if you take a nonprenatal yoga class and inform her of your pregnancy. She will modify certain poses to ensure your safety throughout the class.
Child's Pose
Your uterus can grow to 1,000 times its original size during pregnancy, shifting your center of gravity and placing pressure on your back, according to the American Congress of Obstetricians and Gynecologists. Child's pose is a lower-back stretch that will help reduce lower-back tension and pain that may disrupt your sleep. Kneel on the floor, touch your feet together and sit back on your heels. Widen your knees hip-width apart and relax your shoulders. Lower your chest toward the floor, dropping your forehead toward the ground while pulling your tailbone away from your pelvis. Widen your knees as much as you need to accommodate your stomach. Place your hands on the ground next to your feet and turn your palms up. Relax your shoulders and hold this position for your desired amount of time. Place a rolled towel between your hips and heels for additional comfort. Hold for 30 seconds, then relax.
Modified Bellows Breath
Modified bellows breath encourages deep breathing, reduces muscular tension in your back and may relax you. Doing this before bed may help you fall and stay asleep. Stand up straight and position your feet hip-width apart. Bend your knees slightly and lift your arms in front of their corresponding shoulders, parallel to the floor. Relax your shoulders and bring your palms together, fingers facing forward. Simultaneously inhale through your mouth and move your arms, still parallel to the ground, to your sides. You form the letter "T" in the correct position. Lift your chin and exhale as you tuck your chin and your tailbone. Round your spine, bend your knees and waist and place your hands on top of your thighs. Hold this position for 30 seconds, then relax.
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