Prenatal Yoga
Preparing for Childbirth and Motherhood
Prenatal yoga—you may have seen it offered at your local gym, community center, yoga studio, or on video shelves at your local electronics store. Your doctor or midwife may have recommended prenatal yoga to you. A friend or co-worker may swear by it, saying she believes it's why she only had to push for fifteen minutes to birth her child. However you may have heard about it, prenatal yoga is one of the many options out there for expectant mothers to keep active throughout pregnancy.
What is prenatal yoga?
Prenatal yoga provides a way for moms-to-be to relax, keep moving, and be active throughout pregnancy. It's also a great forum to connect with other moms-to-be. Most students are in their second and third trimester, and they range from the novice to the advanced yoga practitioner. A typical prenatal yoga class consists of poses that are geared toward common issues in pregnancy, such as back pain, while providing a safe and nurturing environment to prepare for childbirth and motherhood.
The activity level of the class varies by teacher from a gentle to more movement-oriented practice, but most classes generally consist of some restorative poses as well. As with most yoga classes, the teacher will offer modifications for the practice based on the student's experience level, where she is in her pregnancy, and the issues that she is dealing with individually.
What are the benefits of prenatal yoga?
Where to begin? There are so many benefits to prenatal yoga. A prenatal yoga student may experience any of the following potential benefits:
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Feeling calmed, soothed, and relaxed
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Maintaining strength and relative agility
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Learning poses that can offer relief from common prenatal issues
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Learning poses and techniques that can be used while in labor
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Staying active through pregnancy
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Connecting with other moms-to-be
What is a typical prenatal yoga class?
The great news is that there are all different types of prenatal yoga classes out there. Generally, a prenatal yoga class consists of exercises (asanas) designed to relax the body, calm the mind, and help to alleviate common pregnancy issues such as back pain, learning to get comfortable, etc. Classes vary from gentle and more restorative practice in which more emphasis is placed on slow movement, and a more active flow practice (sometimes called a vinyasa flow) where students are up and moving for the first half to two-thirds of the class. However, most classes consist of some restorative poses, which are less active and typically more restful poses.
Teachers will offer poses for all phases of pregnancy, and if necessary, will provide alternative poses or modifications based on a student's ability, energy level, issues/injuries, comfort level, and stage of pregnancy. For instance, a teacher may mention that an option for students who need to rest at any point during the practice is to come to "downward facing dog" or to a modified child's pose and demonstrate that pose to the class.
Other parts of a prenatal practice may consist of breathing exercises or short meditation. Both are designed to calm and focus the mind. For instance, a teacher may offer a short meditation, allowing moms-to-be a moment to focus on their baby and nurture that connection with their child.
All classes close with final relaxation (savasana), in which students lay on their left side, typically using props to support the head and right leg. Students get into a comfortable position and relax for a few final minutes, which is one of the great rewards of the practice.
Classes may consist of some or all of the above mentioned, but vary based on the teacher and needs of the students.
Where can I find a prenatal yoga class?
There are many resources out there for prenatal yoga classes, such as a local yoga studio, neighborhood gym, or even your hospital. It's important to find a teacher who has some type of prenatal teacher training. Some teachers are even birth doulas or childbirth educators.
What type of prenatal yoga class is right for me?
This is based on many things like what you are looking for in a class and your current level of activity. As always, it's important to talk to your doctor before starting a new exercise program.
How long can I practice prenatal yoga?
One question that students ask me all the time is, "How long can I practice prenatal yoga?" My answer is always the same—as long as you're enjoying the practice and your doctor approves. Many students, including myself, practice up until their due date, modifying their practice based on their changing body, growing belly, and comfort with certain movements. For instance, as your baby grows, it becomes increasingly difficult to fold forward. In this case, a teacher may suggest stepping your feet a little wider than hip distance and to use a block to "raise the floor" so you are more comfortable folding forward and are better able to enjoy the benefits of the pose.