The American Pregnancy Association says that yoga is one of most recommended exercises during pregnancy. The practice is so popular that the chances are high that your local community center, gym or a private instructor offers prenatal yoga classes near you. Yoga is generally considered safe for all stages of pregnancy. Nonetheless, you should consult your obstetrician before embarking on any kind of exercise while pregnant.
Yoga and Pregnancy
Yoga practice can help you maintain your flexibility, sense of balance and muscle tone. Yoga can also diminish the emotional and physical stress pregnancy can place on your mind and body and can even help you prepare for labor. According to Prenatal Yoga Center's website, yoga practice improves stamina and teaches you to mentally relinquish physical pain or discomfort. Yoga also teaches you how to purposefully relax areas of tension in your body, which can be a great technique to know during labor.
Beneficial Poses
Certain yoga poses are particularly beneficial for pregnant women in early pregnancy. The Yoga Journal.com recommends standing and balance poses during the first trimester, because these postures strengthen the legs as well as the pelvic floor muscles, which can grow weak later in pregnancy. Open-seated twist poses, such as Marichyasana, can help ease back pain. Hip-opener postures, such as Baddha Konasana and Upavistha Konasana, are beneficial in moderation to help keep the hips supple.
Poses to Avoid
The Yoga Journal recommends avoiding any poses that involve intense abdominal work, such as Paripurna Navasana or the Camel Posture, during the first trimester. In addition, you should skip any inverted poses including headstands, handstands, and backbends. If you are not taking a prenatal yoga class, be sure to inform your instructor that you are pregnant so that she can make modifications to the poses for you.
Precautions
You should not perform Bikram or "hot yoga" while pregnant, because your core body temperature might rise to dangerous levels and endanger the health of your baby. Pregnant women should steer clear of Ashtanga or "power yoga," which places high emphasis on endurance, flexibility and rapid posture changes. Always listen to your body while practicing yoga. If you become dizzy, feel faint, experience cramping or bleeding, stop exercising immediately. If the symptoms persist after relaxing for several minutes, call your doctor for advice.
References
- Baby Center: Is it Safe to Do Yoga During Pregnancy
- American Pregnancy Association: Top Recommended Exercises
- Prenatal Yoga Center: Your Practice on the Mat can Help You Prepare for Labor
- Yoga Journal: Tools for Teaching Prenatal Yoga: The First Trimester
- Yoga Wiz: Yoga Poses to Avoid During Pregnancy
