Iyengar yoga, first taught by B.K.S. Iyengar and brought into prominence in the mid-1960s, has shaped every form of yoga practiced in the United States, including prenatal yoga. The focus on poses, called asanas, and breath control, known as pranayama, is traditional to all forms of yoga, including Iyengar. The difference in Iyengar prenatal yoga is that props are used to help the changing body more readily adapt to the asanas. Before beginning an Iyengar prenatal program, discuss it with your doctor.
Benefits
The American Congress of Obstetricians and Gynecologists says exercise during pregnancy is both safe and beneficial. Prenatal yoga is an exercise that can keep you fit during pregnancy and get you back into shape quickly after delivery, according to the Mayo Clinic. Prenatal yoga can help prepare you for the rigors of labor, as well as improve sleep and reduce stress and anxiety. Common prenatal complaints such as back pain, headaches, nausea and difficulty breathing can also be aided by the regular practice of yoga.
Considerations
Prenatal Iyengar yoga is a way to exercise during pregnancy, as the use of props, focus on gentle movements, and attention to breathing work together to not only keep you strong, but also prepare your changing body for birth. As your body changes and grows, you may use props such as blocks and bricks to help you get into the poses easier. Rather than holding a pose for a certain amount of breaths, you will move gently through your poses, and your poses will be adapted for your growing body and changing center of gravity.
Warnings
Because of the changes in your body during pregnancy, certain poses should not be done in an Iyengar prenatal class. Poses on your back or belly should be avoided due to the need to keep weight off the abdominal cavity, and to avoid putting pressure on the vena cava vein, which moves blood from the uterus to the heart. Any inverted poses should not be done because of the risk of dizziness, falling and moving blood away from the uterus. You should be careful not to overdo deep twists as the hormone relaxin causes your joints to be more relaxed than usual and could cause injury to your joints and muscles.
Finding Classes
Finding prenatal Iyengar yoga classes can be as easy as doing an Internet search for local yoga studios. Before starting any prenatal yoga class, be certain your instructor is certified to teach prenatal classes and understands the anatomy and physiology of pregnancy. You can also ask your physician about prenatal Iyengar yoga videos if you would prefer not to leave the comfort of your home.
References
- Yoga Journal: Light on Iyengar
- "Iyengar Yoga for Motherhood"; Geeta Iyengar; 2010
- The American Congress on Obstetricians and Gynecologists: Benefits of Exercise
- Yoga Journal: Tools for Teaching Prenatal Yoga: The First Trimester
- Pregnancy: Practicing Iyengar Yoga During Pregnancy
- Mayo Clinic: Prenatal Yoga: What You Need to Know
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