When you're pregnant, bloated and tired, the last thing you may feel like doing is getting some exercise. But prenatal yoga is a relaxing, low-impact exercise that may provide a variety of health benefits for both you and your baby. Additionally, practicing prenatal yoga may help prepare your body for labor. Talk to your doctor before starting any new exercise regimen.
Benefits for You
Prenatal yoga is an opportunity to practice deep, meditative breathing, which may help reduce your stress level and help you sleep. Additionally, prenatal yoga will strengthen your pelvic muscles and improve flexibility, which may help make childbirth easier, according to the BabyCenter website. If you suffer from back pain or shortness of breath, prenatal yoga may help your muscles relax, which may help with muscle pain and allow you to breathe more deeply. Taking a prenatal yoga class may also introduce you to other pregnant mothers and may help you feel less alone in your pregnancy.
Benefits for Baby
Doing prenatal yoga on a regular basis will help increase blood circulation, which will help increase blood flow for your baby, too. Prenatal yoga may also reduce your risk of developing intrauterine growth restriction, which keeps the baby from growing as rapidly as it should, the Mayo Clinic explains. If your doctor approves, you can practice prenatal yoga all the way up to the third trimester.
Sample Exercise
Sit in the cobbler's pose to increase flexibility in the pelvis, BabyCenter. Sit down on a yoga mat with your back pressed against the wall. Bend your knees and press the soles of your feet together. Place a pillow underneath each knee if you are very flexible. With your hands, press your knees down to the ground gently. Hold the position and breathe deeply. Stay in the cobbler's pose as long as you feel comfortable.
Warnings
Prenatal yoga is different than traditional yoga because it only includes exercises that are safe for women who are pregnant. Do not practice any yoga positions that involve lying down on your back for more than several minutes. When you lie on your back, you risk cutting off the blood supply to your heart. You may feel dizzy, nauseous or lightheaded, particularly the third trimester. Stretching the abdominal muscles may cause muscle tearing. Focus instead on gentle, relaxing exercises that are approved by your physician.
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