Is yoga safe during Pregnancy

Introduction

As a yoga instructor, I'm frequently asked about the safety of yoga during pregnancy. Yoga is a great way to keep fit, relieve stress and prepare for labour and birth. 

According to the American College of Obstetricians and Gynaecologists prenatal yoga is one of the safest forms of exercise during pregnancy.

Things to consider:

1. Choose your class carefully: 

Generally, Hatha and restorative classes are good options due to their gentle and slow-paced style.

If you are a newbie to Yoga, we recommend you find a prenatal yoga class near you. Prenatal yoga classes provide a modified yoga practice suitable for pregnant women that are less intense and focus more on balance and postural control. 
A prenatal class typically involves physical postures (asanas), breathing exercises (pranayama) and relaxation.

2. Attend classes taught by certified and experience prenatal teachers who understand how to modify poses for pregnant women or for common pregnancy conditions.

If you've been considering taking up yoga during your pregnancy but aren't sure if it's safe for you or your baby, talk with your doctor about what activities are best for you. 

Benefits of Yoga during pregnancy

During pregnancy, your body experiences many changes. You may be wondering if yoga is still safe to practice during this time.

It’s important to note that these changes are normal and healthy for both you and your baby. They include:

•  Weight gain
•  Mood swings
•  Back pain (due to the weight of your belly)

These symptoms are caused by hormones released by your body during pregnancy that cause your uterus to grow and also prepare for birth. While these symptoms may be uncomfortable at times, they're a part of this journey.

1. Yoga supports your changing body by strengthening and toning important muscle groups, especially your hip and abdominal core muscles and pelvic floor in preparation for labor and delivery. It also helps manage common aches and pains like pelvic/back pain.
2. Better mental health

Breathing and mindfulness are key parts of any prenatal yoga class. 

It promotes mental wellbeing by:

•  reducing stress
•  decreasing symptoms of anxiety & depression
•  improving mood and energy levels
•  promoting connection with body and baby
•  promoting relaxation and better sleep

Breathing is also crucial during labour. When you breathe, your lungs and muscles work together to expand your chest cavity, which helps your baby move down through the pelvis towards birth.

Breathing deeply and staying calm helps your body function effectively in labour by increasing blood flow to the uterus (the organ that houses the baby). 

3. Practicing yoga primes you for labour and childbirth

When you're in pain or afraid, your body produces adrenaline and may produce less oxytocin, a hormone that makes labour progress. A regular yoga practice will help you resist the urge to tighten up when you feel pain. By practicing relaxation, mindfulness, labour coping tools in Yoga you’ll find yourself better equipped to handle pain or discomfort. 

Safety tips for your Yoga practice:

1)    Listen to your body: If you're feeling pain or discomfort, make an adjustment or ask your instructor to recommend an alternative position. Hold poses only for as long as you're comfortable and don't push yourself to the point of pain or exhaustion.

2)    Be aware of body changes: Your joints loosen up during pregnancy, so sink into yoga poses slowly and carefully. Your growing belly affects your balance, so make sure to have a chair or wall close by for support.

3)    Avoid overheating: 

Increased blood flow and a higher metabolic rate when you're pregnant mean you'll feel warmer than usual, especially when you exercise. As a result, you may get overheated much faster than you normally would. Avoid exercising in hot or humid conditions during pregnancy. 

Wear loose-fitting, breathable clothing, stay hydrated by drinking lots of water before, during, and after the class. If feeling excessively warm take a break, take off layers, and change your environment to a cooler place. 

Takeway: The best way to practice yoga safely during pregnancy is to take appropriate prenatal modifications, listen to your body and to stop if something doesn’t feel right.

Conclusion

With the right teacher and your own self-awareness, you can continue to enjoy the benefits of yoga throughout pregnancy. If you're unsure about any pose or if you have any questions about how it will affect your baby, talk with a qualified instructor before attempting these poses during pregnancy. 

Motherz Yoga offers quality online and in-person prenatal Yoga Program. To learn more click here 👉 Mother'z Yoga Online Pregnancy Program .