“Yoga is about creating harmony within oneself and to create that harmony while pregnant meant my practices had to honor as well as include the process my body was going through to make a newborn child.”
-Sharmila Desai
Practicing Yoga During Pregnancy
Practicing yoga during pregnancy is a wonderful and beneficial way to manage this incredibly transitional period of life. A regular yoga practice can help the mother physically, mentally and emotionally prepare for labor and childbirth. Prenatal yoga helps a mother-to-be find balance as she navigates the changes happening within her body as well as her emotions. Studies show that women who practice yoga in pregnancy experience less or decreased episodes of anxiety and depression both during pregnancy and post-partum. They experience easier deliveries with fewer complications and have a lower incidence of C-Sections. Birth weights are improved, the incidence of pre-term labor are decreased and many common complications are prevented, lessened or avoided
During pregnancy yoga helps to ease common discomforts such as mood swings, nausea, shortness of breath, fatigue, swelling and more. Yoga gently strengthens, relaxes and opens the body in preparation for childbirth. And helps women accept and adjust to the flux and flow of hormonal and bodily changes allowing them to connect to wonder of life growing within.
A common misconception about yoga is that you need to be a human pretzel. You MUST get into all sorts of poses to ‘achieve’ yoga. This couldn’t be further from the truth.
Yoga is designed to enhance clarity and peace in the mind by practicing postures (asana), breath (pranayama) and meditation. Pre-Natal Yoga is all about nurturing, taking the time out to give back to yourself and your unborn child. Yoga is a way to destress, and connect to ourselves. At the same time a well-crafted practice will address your personal needs and concerns, physically, mentally, emotionally and spiritually at each stage of the journey.
How a woman chooses to practice during her pregnancy is deeply personal. Some with prior yogic experience may want to continue with many of her same practices (please see the special notations on the first trimester and the Don’t Dos below). Prenatal yoga takes into consideration the many changes both physically & mentally that happen during pregnancy. If your beginning yoga for the first time in pregnancy, it is best to go slow, seek the expertise of a qualified teacher, and above all LISTEN TO THE WISDOM OF YOUR BODY.
The First Trimester
The first trimester (first 12 weeks) is a critical time in your baby’s development. The fetus is implanting into the uterine lining and the risk of miscarriage is highest. The priority of the body is to rest and nourish allowing the baby to grow. Traditionally in India physical practice is discouraged at this time. Practice is geared to visualization, chanting, and gentle breathing exercises. Some yoga schools say it’s fine to continue practice in the first 12 weeks. If you want a physical practice in the 1st trimester get the approval of your midwife or Doctor. Then seek the direction of a qualified and experienced teacher. Your practice should be very gentle. Avoid twists, forward bends, and backbends. Any exercise or movement that puts stress or emphasis on the abdomen, hips, pelvis or back is to be avoided. The practice of yoga is more powerful than it appears.
Our culture often obsesses with the physical body. When a woman becomes pregnant, there is a sudden urgency to still do the things done before pregnancy. The is a belief that she must be ‘fit’ to have a perfect birth. Let’s let go of these misconceptions. Life is an ever changing, ever moving cycle. Let us instead ask ourselves each day “What do I need today?” “What does my body need today?” “What does my baby need today?” then, begin to move in that direction.
Pre-Natal Yoga - How do I start?
- After your 12-week check get approval from your Doctor or midwife to proceed with any form of exercise.
- Find a reputable, experienced Pre-Natal Yoga teacher or Yoga Therapist. Take the time before your first class to meet with the teacher and discuss your level of experience (or inexperience) and any medical concerns about your pregnancy.
- Above all LISTEN TO YOURSELF! Trust your instincts. You know what practices are comfortable and what aren’t. Communicate your feelings and needs to the teacher so that the practice can be modified to something more suitable.
- Practice comfortably, don’t push yourself. During pregnancy your body secretes the hormone relaxin to make your body more flexible in preparation for birth. Relaxin makes all joints more flexible and without care could lead to injury.
The Don’ts of Yoga during Pregnancy
Please note that all suggestions are generalized and that all yoga practices should be individualized. It’s always suggested that you work with a qualified teacher who can guide you practice to help you reach your highest state of health and wellness.
- Avoid Any Hot Yoga, (like Bikram Yoga)
- Avoid Laying flat on your back for extend periods of time -The weight of the uterus obstructs blood flow to the vena cava (a large vein carrying deoxygenated blood into the heart) and can reduce oxygenated blood to your baby. Sacral problems may also be heightened with the pressure of lying on your back
- Avoid Deep Twists (especially the ones that go against the body). Open twists (away from the center of the body) and lateral postures are fine in the 2nd and 3rd.
- Inversions like shoulder stand or headstand are to be avoided.
- Downward facing dog is fine up to 20 weeks then it is classified as an inversion.
- No abdominal crunching or sit ups.
- No deep back bends as this may put too much pressure on the spine
- Avoid deep forward bends – always allow room for your ever growing belly.
- If chanting, Avoid Maha Prana (asperated sounds).
- Avoid strong pranayama (breathing) practices that push rather than relax the mind and body.
Appropriate pre-natal yoga can be very helpful. The practice of yoga is personal journey toward health and wholeness. During pregnancy it is an unparalleled opportunity to connect with yourself and your baby. It can release tension helping one to feel more relaxed and at ease while physically and mentally preparing for labor and child birth. Breathing and meditation may be especially useful during the intense phases of birth.
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References
Natalie Hudson http://babyhintsandtips.com/exercise-tips-yoga-during-pregnancy/
https://link.springer.com/article/10.1007/s00737-008-0214-3. Effects of a mindfulness-based intervention during pregnancy on prenatal stress and mood: results of a pilot study
https://www.ncbi.nlm.nih.gov/pubmed/15865489
https://www.yogauonline.com/yogau-wellness-blog/studies-show-consistent-benefits-prenatal-yoga
Systematic Review of Yoga for Pregnant Women: Current Status and Future Directions https://www.hindawi.com/journals/ecam/2012/715942/
Disclaimer
The statements and ideas presented here are not intended to diagnose, treat, cure, or prevent any disease or condition. They have not been evaluated by the FDA. All ideas presented are for the sole purpose of education. To help you take control of your own health. If you have a health concern or condition, consult a physician. We suggest that you always consult a medical doctor before modifying your diet, using any new product, drug, supplement, or doing any new exercises.
These statements and products have not been evaluated by the FDA. They are not intended to diagnose, treat, cure, or prevent any disease or condition. If you have a health concern or condition, consult a physician. Always consult a medical doctor before modifying your diet, using any new product, drug, supplement, or doing any new exercises.
Herbs taken for health purposes should be treated with the same care as medicine. Herbal remedies are no substitute for a healthy diet and lifestyle. If you are serious about good health, you’ll want to combine diet, exercise, herbals, a good relationship with your doctor and a generally healthy lifestyle. No one of these will do it alone.
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