Women who are pregnant should always incorporate an exercise program into their daily regimen. Exercise helps women to increase their strength, and proved their energy levels, increase their endurance for after the child\’s and improve their strength during the delivery. One of the exercise programs often chosen is yoga. (1)
Yoga is often very beneficial for women who are pregnant because it helps them to breathe and relax which helps to adjust to the physical demands of pregnancy, labor and birth. However, before adding any type of exercise program all pregnant women should consult with their obstetricians.
Yoga is known to both calm your mind and body and provide physical and emotional stress relief. Unless you are well versed in the practice of yoga is important to take a prenatal yoga class which is not only a great way to meet other mothers, but it is also a good way of having another professional evaluate the way in which you are performing the poses so that you do not injure yourself or your baby. (2)
If you do not attend a yoga class designed specifically for pregnant women be sure to tell the instructor that you are pregnant and which trimester you are done. After the first trimester do not do any poses which are on your back because it can reduce the blood flow to both the uterus and the legs.
Following the second trimester and into the third trimester the hormones which control the birth process continue to be excreted. These hormones cause both tendons and ligaments to become more relaxed. This can place a pregnant woman at greater risk for strains, muscle pulls and other injuries since the connective tissue is now softened and relaxed.
From the second trimester through the third trimester the center of gravity has really started to shift. Any standing poses which are done should use a wall for support in order to avoid losing your balance and injuring yourself or your baby. Any physical activity that is done during pregnancy should avoid overheating the mother. According to recent studies when women become overheated during exercise it can in danger the health of the growing baby. (3)
Again, because of the growing midsection and altered center of gravity Women should be careful when practicing poses which require a twist. More of the twist should be done from the shoulders then from the waist to avoid putting any greater pressure on the abdomen. Never move or twist past the point of comfort during pregnancy for risk of increased injury.
In general women who are pregnant should avoid the following poses: backbends, camel, handstands, head stands and upward bow.
Much of the yoga exercises are done using specific breathing techniques that help to provide oxygen to the entire body. The growing baby greatly benefits from recharging the blood supply. Yoga also helps in prenatal and postnatal depression by assisting the woman and relaxing her mind and putting her fears to rest. Mild yoga exercises also help to maintain muscle tone.
Once pregnancy has been confirmed do only light stretching. The objective is to give the placenta a chance to become firmly rooted. There is some evidence to suggest that light yoga practice may help to lessen nausea and morning sickness. Women who suffer from severe morning sickness should wait until after this process has ended, usually around month four.
Pregnant women, in fact all women, should drink plenty of water during the practice and before and after in order to remain thoroughly hydrated. Pregnant women should never practice yoga in a room that is superheated, or even too hot.
Before beginning a yoga program be sure to check with your gynecologist an obstetrician in order to get clearance. Yoga that can impact other underlying medical conditions and you must be fully aware of your overall health before starting an exercise program and potentially endangering the life of yourself and your child.
(1) American Pregnancy Association: Recommended Exercises During Pregnancy
(2) BabyCenter: Is it Safe to Do Yoga During Pregnancy
(3) March of Dimes: Exercise During Pregnancy
Resources:
University of Michigan Health System: Yoga Proves to Reduce Depression in Pregnant Women, Boost Maternal Bonding