Staying physically active during a healthy pregnancy is arguably the best way to counterbalance the common aches and pains brought on by ongoing physical changes. Yoga is one of the top recommended pregnancy exercises, in part because it’s a low- to no-impact workout that tones and stretches your muscles. Two or three yoga classes per week combined with regular cardio exercise, such as walking, is a well-rounded prenatal fitness routine. Consult your health care provider before you start, or continue, any exercise program during pregnancy.
Benefits of Yoga
Regularly practicing yoga throughout your pregnancy can help you maintain or increase muscular strength, endurance and flexibility. When your abdominal muscles stretch and weaken to accommodate your growing baby, your lower back muscles work harder to maintain an upright posture. As a result, many pregnant women experience tight, achy lower backs. Yoga provides a way to gently strengthen and stretch overworked muscles, such as those in your lower back. A looser, fitter body can lead to a reduction in overall stress and anxiety, as well as enhance your quality of sleep. Yoga also reduces your risk for premature labor and pregnancy-related hypertension, and can lead to a faster postpartum recovery.
Prenatal Yoga Classes
Prenatal yoga classes are specifically designed for pregnant and postpartum women. Instructors hold a special certification in addition to their extensive yoga training, which gives them a thorough understanding of the changes your body goes through each trimester. These teachers are specially qualified to help you modify poses when necessary, but also understand that being pregnant doesn’t mean you’re frail or weak—and plan their classes accordingly. Some prenatal yoga classes are more restorative, while others give you a more vigorous workout. All classes focus on slow, deep breathing techniques, and poses that stretch your body's major muscle groups.
Contraindicated Poses
You can partake in many types of mainstream yoga classes; exceptions include hot room, or Bikram, yoga, advanced vinyasa flow and ashtanga classes. Make sure the instructor knows you’re pregnant and can give you modifications or alternative poses. Yoga poses that are contraindicated during pregnancy include those that require you to lie on your back after your first trimester. In your second and third trimesters, lying on your back for extended periods of time diminishes blood flow to your uterus. Also avoid prone poses, such as cobra pose; inverted poses, such as handstands; poses that stretch your abdomen, such as backbends; poses that strain your abdominal muscles, such as boat pose; and deep abdominal twists.
Considerations
Qualified prenatal yoga instructors can help you maintain a safe yoga practice as your pregnancy progresses by assisting you with props such as blocks, straps and rolled blankets. Stand close to a wall or request a chair for support when doing any single-leg poses. Your center of gravity shifts throughout your pregnancy, making it easier to lose your balance. Due to an increased blood volume, avoid standing in one position longer than necessary. Blood pools in your feet more easily during pregnancy, so it’s important to keep moving. All poses should be comfortable. If you experience pain, contractions, vaginal bleeding or fluid leakage, call your health care provider immediately.
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