Disclaimer :: Always make sure to check with your doctor before you start any type of fitness program.
I have been taking yoga on and off for over 10 years now and when I got pregnant with my first baby, I was so excited to try prenatal yoga. Now, on my third pregnancy it is a must. Although I do not always have the time to squeeze it in with two toddlers and my husband’s busy schedule, I do what I can. I highly recommend prenatal yoga to all of you expecting moms out there. Pregnancy takes a toll on my body, being a naturally slim and petite person, I get a huge belly which often leads to back pain and lots of it. For a person who really likes hot and fast paced yoga, going into a slower yoga class was a challenge at first. Now I look forward to just taking it easy and stretching. It gives me time to reflect on my pregnancy and feel even closer to my baby and body. I often don’t make time for myself so going to an actual class holds me accountable and is totally worth the money. A women’s body is going through so many changes during pregnancy and it is a time to really take good care of yourself.
Why so good for you?
- Increases stamina, strength, and flexibility :: holding yoga poses while controlling your breathing will increase endurance and strength. Regularly stretching will increase your flexibility.
- Relieves tension in the lower back, upper back, hips, neck, etc. :: Pregnancy can take a toll on your body, especially as baby grows. Yoga will teach you the proper ways to stretch to relieve all of those aches and pains.
- Strengthens Ab muscles :: During pregnancy, your abdominal muscles are expected to expand to accommodate your growing baby and with that comes a lot of discomfort. Your abdominal muscles provide support for your entire body and can throw everything off when they are not strengthened during this important time. Diastasis recti is when your abs separate, usually from pregnancy, and do not go back. Regular strength training can help prevent or cure this during and after pregnancy.
- Increases balance :: As the baby continues to grow, your balance is starts to shift forward. Practicing regular yoga will help focus your balance in both mind and body.
- Prepares for labor + delivery :: Yoga will prepare you for the unpredictability of labor by teaching you to stay calm and take long deep breaths. The strength training and stretching exercises help prepare your body for the extreme physical challenges it will go through as well as show you many different hip opening moves to help baby move further into the birth canal and speed up the labor process. If baby isn’t in the head down position certain yoga positions can help rotate the baby to avoid having a c-section.
- Increases circulation :: with the additional blood in your body during pregnancy, it is really important to help improve circulation. Stretching in yoga class will help increase your circulation by elongation joints and muscles.
- Builds friendships :: Pregnancy is a beautiful thing, but can also be very difficult. Being surrounded by other expecting mothers can be very fulfilling and lead to new friendships. You are all going through this life changing experience at the same time and is nice to have someone to talk to who understands exactly what you are going through.
- Helps reduce stress :: The calming affect from a yoga practice can be a natural stress reducer. Pregnancy can be a very stressful time for expecting moms and setting aside a time to focus on breathing helps to be truly present in the moment.
- Connect with baby + body :: life can get pretty crazy at times and sometimes all we need is to slow down and be present. Prenatal yoga is a great time to reflect on how your body is feeling and connect with that beautiful baby growing inside of you.
- Improves sleep :: doing any type of moderate exercise can really help improve sleep. The breathing techniques taught in yoga help reduce your stress and calms your body/mind.
- Decreases nausea :: when you feel nauseous all you want to do it lay down, but sometimes doing gentle stretches can help calm that nausea. There are several yoga poses that aid in digestion, check out this blog post for 5 different poses to try.
Can I watch prenatal videos at home rather that going to an actual class? Yes, of course! I would however recommend you go to a class a couple of times throughout pregnancy to make sure you are doing the poses correctly. Going to a trained prenatal yoga teacher is important since a pregnant women’s body is going through so many different changes and can be injured easily if not properly practicing. A pregnant body is susceptible to injury due to the many different changes going on to grow another human.
My favorite part of prenatal yoga is what I learn about my body during the class. My teacher is extremely knowledgeable about pregnancy and will show you what your body is going through with the use of props, such as a skeletal pelvis and images. It is truly fascinating what a women’s body does during pregnancy and prenatal yoga is a great way to connect with yourself and baby.
Resources
Fit Pregnancy : 10 Benefits of Prenatal Yoga
American Pregnancy Association : Prenatal Yoga
