The Many Benefits of Prenatal Yoga
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These days expectant mothers everywhere are looking for ways to maintain their health and stay in shape throughout their pregnancy. Unfortunately, pregnancy can severely limit a woman's exercise options. That's why thousands of pregnant women have turned to yoga as a way to stay active and healthy-when performed properly, yoga is safe for pregnant women and has benefits for everything from flexibility to cardiovascular health. Here are some of the most important benefits of yoga for a pregnant woman:
- Stretching exercises promote circulation of blood and oxygen throughout the body, relaxing both body and mind and promoting a sense of general well-being.
- Pregnant women typically shift their pelvis forward in response to the increased weight, which places significant strain on the lower back. Yoga strengthens the core muscles, resulting in better posture and alleviated back pain.
- Yoga strengthens the muscles used in delivery, which will make the entire process easier and less painful.
- Pregnancy can shift the position of the digestive organs, impeding digestion and causing unwanted side effects. Yoga can help reverse this process and restore healthy digestion.
- Practicing yoga will build muscle mass, which will give you more energy and make your pregnancy easier. It will also make it easier to lose the weight you put on while you're pregnant.
- One of the most important benefits of yoga for a pregnant woman is the practice's focus on breathing. Concentrating on breathing properly will teach you to relax your mind and your body, even in frightening or high-stress situations, helping your pregnancy to develop healthily.
- Yoga is also a great way to make contact with a community of pregnant women, who will be able to give you support and advice. Enrolling in a yoga class will also give you regular motivation to keep exercising and stay relaxed.
My Experiences With Prenatal Yoga
When I was pregnant with my son Jack, I watched what I was eating and avoided all the nasty stuff you're supposed to, but I did a really poor job staying active. I found myself tired, stressed, and feeling terrible nearly every day. I would wake up and barely be able to get out of bed and get dressed. Honestly, I was miserable.
When I became pregnant with my daughter, I decided I just couldn't go through the same thing again. Shortly after conception, I started taking a prenatal yoga course. Although I still had some aches, pains, nausea, etc., I felt infinitely better. I had much more energy and I felt strong and healthy.The mental effects were just as noticeable. I was so much less stressed, I worried much less, and I just had a great feeling like I was going through pregnancy right this time. Plus, I practiced with a great group of women who acted as a support group when things got tough. I made some great friends, and I really looked forward to doing yoga with them every week.Tips For Practicing Yoga While Pregnant
1) The most important thing is to pay close attention to how you’re feeling. If a position is uncomfortable or causes pain, stop and let your instructor know. Your instructor may be able to recommend an alternate position that is more suitable.
2) Make sure to stay adequately hydrated—drink plenty of water before, during, and after practicing yoga. 3) Be careful, and ease into position slowly. Accept your body’s limitations, and don’t try to move to quickly or hold poses too long.4) Include the baby in your practice. Turning your focus to the womb will help you concentrate and be comfortable during delivery.5) Understand the importance of rest and recooperation. Make sure you’re not working your body too hard, and take plenty of time to rest and relax.
The Best Poses For Pregnant Women
- Standing poses are great for building leg muscles and reducing inflammation and swelling in the knees and ankles. The Extended Triangle, Extended Side Angle, Chair, and Warrior I and Warrior II poses work very well for this.
- Balance poses, such as the Tree, Half Moon, and Warrior III poses will help you maintain your balance as your body goes through its dramatic changes. These poses should be done with the help of a wall or chair, in case you feel unbalanced.- Positions such as the Cow Face Pose and Reverse Prayer pose help build the musculature of the upper back and relieve the tension caused by additional weight in the breasts. (these were two of my favorites!)- Breathing exercises such as Victorious Breath and Alternate Nostril Breathing are great practices for relieving stress and promoting relaxation, and they’ll also make delivery much easier.Although pregnancy is a wonderful time to practice yoga, pregnant women must accept the limitations of what their body can perform. Pregnancy is not the time to learn complex or difficult poses, unless you’re being guided closely by your instructor.
- Avoid lying on the back for extended period, as this can put pressure on the vena cava, a major vein that carries blood from the lower body back to the heart.
- Poses that put too much strain on the abdominal muscles, such as the Boat Pose or leg lifts should be avoided, as these muscles are already stretched taut by the expanding belly.
- Avoid practices that involve restraining or altering air intake—you should maintain a regular oxygen supply to the fetus.
Remember you can always use assists for this sort of yoga. These don't have to be expensive yoga balls -- in fact many women simply bring a baby blanket or two for padding if they need it.
Finding An Instructor
If you're pregnant and are considering taking up yoga, try to find an instructor that specializes in prenatal yoga. If you already take yoga, accept that your routine will have to change, and consider switching to a specialized instructor.
A specialist in prenatal yoga will be able to advise you on which positions to avoid and recommend substitutions, and also recommend exercises that will help alleviate the aches and pains that pregnant women have.
