Yoga has long been associated with images of eight-limbed gods and incredibly slender women folding themselves into a pretzel. Putting aside these show-and-tell aspects, practicing yoga during pregnancy is actually very beneficial for the mom-to-be as it helps ease everything from back pain and morning sickness to labor pains as well. And the good news is that not all yoga poses involve putting your foot behind your head – in fact such jaw-dropping movements make up the minority of yoga poses.
Prenatal Vinyasa Yoga & Short Forms 2 DVD Set
The majority of yoga poses focus on basic postures and movements that strengthen the core muscles (abdominal, back, and pelvic floor muscles) while simultaneously allowing the mind to become calm and relaxed. As a form of physical activity, yoga can also be very easily adapted to accommodate the physique of any person who chooses to practice it, thus making it an excellent choice for pregnant women whose bodies are constantly morphing during the 9 months leading up to the birth of a child.
Which type of yoga is best during pregnancy?
There are several schools of yoga – some are very physically intense while others are new hybrids that have sprung up over the years as a result of yoga’s popularity in the Western world (especially among celebrities). Iyengar yoga, which focuses on the slow and steady development of stamina, strength, flexibility, balance, and concentration, is the most effective and safest form of yoga for pregnant women. Iyengar yoga’s use of props like belts, blankets, towels, chairs, and blocks also ensures that pregnant women can modify the poses based on their level of experience or how far along they are in the pregnancy.
One particular type of yoga, Bikram Yoga, should be avoided by pregnant women as it is done in a heated room, with temperatures typically hovering around 100?F. This type of excessive heat is dangerous for pregnant women whose bodies are already stressed and fatigued by the extra weight and hormonal changes brought on by the pregnancy. Furthermore, the intense heat can lead to dehydration which can result in hospitalization of the mother and in extreme cases, premature labor or a miscarriage.
The gift that keeps on giving
One thing every new mom does during her pregnancy is sign-up for a Lamaze class, which is aimed at teaching expecting mothers special breathing techniques that will come in handy during childbirth. As it turns out, the techniques taught in Lamaze classes come directly from Iyengar yoga. In addition, Iyengar yoga teaches proper posture and alignment via movements that strengthen the back and abdominal muscles. This is incredibly important for pregnant women who typically carry anywhere from 20 to 40 extra pounds on their bodies because the back muscles, which usually bear most of this extra weight, end up becoming overworked and tired and just about any day-to-day movements can become uncomfortable for expecting mothers.
Sleep problems, often caused by anxiety, stress, and hormonal changes, are also very common amongst pregnant women. Practicing yoga during pregnancy goes a long way towards helping pregnant women manage these issues because yoga creates an environment that promotes the mind-body connection. Simply put, this means that the breathing exercises and poses in a yoga class are all designed to allow pregnant women to listen to their bodies and become aware of the changes that occur from one trimester to the next. This ability to focus inward and notice subtle changes in the body can help expecting mothers prevent or stop potentially damaging changes from developing to their full form.
The benefits of practicing yoga during pregnancy, however, are not limited to breathing and the mind-body connection. Regular practice also helps regulate blood pressure, prevents excessive weight gain, reduces joint swelling, relieves morning sickness, and strengthens the pelvic muscles which are called upon to work overtime during childbirth.
A word of caution
It is advisable that pregnant women get a clean bill of health from their doctor before practicing yoga during pregnancy. One aspect of yoga that pregnant women have to monitor is flexibility because they are at greater risk for injury. The hormone relaxin is present in a pregnant womanÃs body (especially from the 2nd trimester) because it relaxes the pelvic joints which need to move during childbirth. Though it serves a good purpose, the presence of relaxin means that all the other joints and ligaments in the body are also in a very relaxed state and as such, are at risk for injury due to overstretching. Mothers-to-be who choose to do yoga should therefore do everything at a low to moderate intensity.
For any woman who chooses to practice yoga during pregnancy the goal is to do everything in moderation so as to benefit from this special brand of exercise that feeds both the mind and the body.
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