When you get pregnant, people come out of the woodworks with advice, remedies and old wives tales. Everyone’s got an opinion on how you should spend your pregnancy. But the one thing we know for sure is, yoga is great for mom and baby alike. If you’re curious about prenatal yoga, you’re in the right place. Let’s break down why this type of yoga is excellent for moms (and babies).
Prenatal yoga was designed for women who are expecting. Rather than taking a regular class and having to worry about modifications or safety, this class is specifically designed for pregnancy. The practice can help women with common pregnancy aches and pains, ease hormonal and emotional stress and help women’s bodies prepare for birth and their postpartum journey. A regular yoga practice when pregnant has tons of amazing benefits!
We asked women who’ve done prenatal yoga while pregnant for their reviews, one said “ It’s excellent for stress relief, pain relief, and preparation for labor.” And they all said they’d recommend it to friends!
So let's break down the benefits:
Is Yoga for Pregnancy safe?
Yes. Yoga is generally considered safe during pregnancy. However, you should always consult your doctor & make sure you’re practicing with a teacher who understands the prenatal experience and can keep you safe. Our teachers are experts in yoga and are ready to help you on your journey. If you’d like to check out our offerings, you can get started today with a two week free trial!
When during pregnancy can you practice yoga?
During your first trimester, you can stick to your regular practice with some modifications.
Your second trimester is a GREAT time to start prenatal yoga! At this point, you’ll be starting to officially come into your “pregnancy body” and you’ll need to be practicing poses more specific to prenatal. The second and third trimester are considered the “prep period” for your body to prepare for labor. So it's a great time to keep moving and stretching in your new skin as you make room for the baby to grow!
What yoga poses should you avoid doing?
For the most part, yoga is considered safe during pregnancy. You really only need to focus on any poses that put pressure on your abdomen. You should avoid any and all twisting poses, backbends and inversions..
It’s important to stay active during your pregnancy for both mom and baby! You should try to get in some sort of movement daily for at least 30 minutes. You can stick to low impact workouts or walks but if you want to do some yoga at home, it’s a great way to end your day. Yoga while pregnant can help with pain, help you sleep better and fight tiredness and fatigue.
Here are some poses you can practice at home to keep you moving! And as a bonus, most of these poses will also help your body prepare for giving birth!
1. Bound angle pose (Baddha Konasana) :
Baddha Konasana pose will help you open your hips, releasing any pain in your back. It can also help to reduce swelling
How it helps with labor: Opening the hips will help you to stretch the muscles needed to open the birth canal.
2. Cat-cow pose (Marjaryasana Bitilasana) :
Marjaryasana Bitilasana pose release back and shoulder pain and also reduce pressure from the belly
How it helps with labor: Back pain is a common occurrence during the birth process. This pose will help to keep your muscles limber and help to avoid muscle spasms and pain in your back during labor.
3. Yogi squat (Malasana) :
Been sitting too long? This is a great hip opener and will also release lower back pain.
How it helps with labor: This pose will widen the pelvic floor making the birth easier,which may help to reduce injury during birth.
Remember, if you’re practicing at home, it’s always best to consult your doctor and make sure yoga is safe for your pregnancy.
Being a mom is the hardest job in the world. And there are no days off. Starting with pregnancy, we feel out of control of our body, its growth and the way we feel. Remember to take time during this beautiful process to practice self-care so you can be present, happy and relaxed.
You can also choose to work 1 on 1 with an instructor of your choice through your MyYogaTeacher membership! Let us help you have your healthiest pregnancy possible!
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