Yoga has been practiced for thousands of years and can play an integral part before, during and after a woman’s pregnancy. Generally speaking, women that practice yoga during their pregnancy appear healthier and more balanced in both mind and body.
Here are just a few of the ways yoga can benefit you! Yoga encourages us to go within and listen to our bodies, quiet our mind and develop the intuition and innate wisdom that lies within each of us. Our bodies know how to move, and our bodies tell us what we crave: movement or stillness. Yoga teaches us to honor where we are at each given minute. Each woman’s pregnancy i.e. experience, size, and timing is unique unto herself and it is important not to compare yourself with others. Practicing yoga with other pregnant women can become your special time to re-connect to yourself and baby, and can also be a time to meet other women and build friendships, community and support.
Yoga can relieve many discomforts of pregnancy. It increases circulation and reduces swelling, providing more blood flow and oxygen to the baby. Many times breathing becomes restricted. Yoga teaches us that we can breathe into our belly, ribs and back to maintain deep and even breathing, thus reducing stress and anxiety.
As the belly and breasts grow, lower back pain may occur. Yoga elongates the spine, stretches and strengthens the back relieving back pain, thus preparing mommy for the physical demands of carrying baby before and after birth. Proper posture is important in helping to alleviate the discomforts of the changing body. Proper posture provides optimum internal space for baby, breath and all internal organs. Yoga also minimizes water retention, which causes the swelling of legs, ankles and hands, alleviates mood swings, helps control weight gain, decreases anxiety and stress, insomnia, constipation and fatigue.
Yoga helps still the mind. By learning breathing exercises, one can learn to calm the mind and body and develop a greater sense of inner focus and peace. Yoga helps with physical balance and can stretch and strengthen the body, keeping muscles strong, yet flexible.
If you are new to yoga and are looking for a meaningful, low-impact form of exercise and stress reduction, yoga may be for you. Check out a prenatal yoga class in your area to see how it feels to you. If you aren’t feeling well, you may want to wait to begin your yoga practice until those feelings of morning sickness pass, which is typically in the second trimester.
If you are an experienced yogi, you may find that regular classes are a bit too intense or that a prenatal class may seem to gentle. One idea is to check in with how you’re feeling emotionally and physically any given day and then decide which class to go to. As you grow into your pregnancy, you may want to slow down a bit. This is the time when the prenatal classes you attend are more and more suited to your changing body. Remember: What is good for mom is good for baby.
Benefits of a Yoga practice during labor: if you have a regular yoga practice before you are pregnant, you may notice during pregnancy an increase in flexibility in the hips and the abs can become stronger (abdominals are not recommended during pregnancy) which can help push the baby through the birth canal. Again, I come back to the importance of breathing. Strong breathing techniques help a woman get through the most difficult parts of labor and delivery.
Yoga also teaches the process of letting go and surrendering to the moment. Yoga teaches us to be ‘open to the moment, having no expectations.’ It is important to go into labor and delivery with an open mind because situations can change. Remaining calm, remembering to breath is good for mom and baby.
Finally, the most important thing you can gift to yourself and your growing baby is the time (even if it’s 5-10 minutes) to connect in feeling with yourself and your child whether sitting quiet in meditation, standing strong in Warrior 2 or relaxing in a deep, quieting savasana (relaxation pose). Take the time to honor and relish in each exquisite, sacred moment of pregnancy. In the end, you and baby will be happier and healthier because of it.