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The classes involve simple yoga postures and practices specifically adapted for pregnant women. Through these practices, its aim is to maintain and develop physical strength, stamina, and flexibility to support your body during pregnancy and the birthing process and help mums-to-be move safely and easily.
What are the Benefits of Antenatal Yoga?
Antenatal yoga has numerous benefits for women, including increased comfort in labor, decreased pain in labor, and decreased length of labor. Furthermore, antenatal yoga has been shown to decrease incidences of anxiety and depression.
When Can I Start Doing Yoga During Pregnancy?
The best time to start yoga if you've never done it before is in the second trimester, after about 14 weeks. Yoga guidelines advise you not to try postures in the first trimester if you're not used to them. Sadly, the most common time for miscarriages to happen is during the first trimester. There's no evidence that doing yoga, or any other exercise, in the first trimester will harm your pregnancy. But, to be on the safe side, some yoga teachers will recommend that you don't practice yoga for the first three months. In your second trimester, you are also less likely to feel tired and sick during a long class.
Some yoga teachers recommend that if your baby was conceived using IVF, you should wait until about 20 weeks before starting classes. This is because of all you will have been through to achieve your pregnancy. Also, if you have had IVF treatment, you are more likely to be pregnant with twins or more. Multiple pregnancies carry a higher risk of miscarriage, so it’s best to be cautious.
If you do decide to practice yoga in the first trimester, keep to relaxation and breathing exercises. If you did yoga before becoming pregnant, you may want to slow down and be aware of any changes in your body.
Are There Any Yoga Postures Unsafe During Pregnancy?
2. Breathing exercises that involve holding your breath or taking short, forceful breaths.
3. Strong stretches or difficult positions put you under strain.
4. Lying on your tummy (prone).
5. Upside-down postures (inversions).
6. Backbends.
7. Strong twists
Who Should Practice Prenatal Yoga?
In general, prenatal yoga is good for anyone cleared by their doctor to exercise. Since the practice is designed to address the unique needs of a pregnant body, prenatal yoga might be one of the safest and most effective forms of exercise an expecting mother can do.
Not only do prenatal yoga classes support you during pregnancy, but they are also great for those who want preparation for childbirth. Physically, prenatal yoga can support your body by strengthening the abdominals and pelvic floor that are used while pushing the baby through the birth canal.
Remember that yoga practice isn’t all about the physical. We learn to breathe, we learn to rest when we need to, and we learn to listen to our bodies.
Prenatal yoga is a great practice throughout the entire pregnancy and even postpartum. You can practice this routine at any stage of your pregnancy. Whether you’re thinking about conceiving and starting a new family, whether you’re already pregnant or any stage along, even after you’ve given birth—this is great for recovery from postpartum.
How Do I Choose a Prenatal Yoga Class?
The type of prenatal yoga class you choose to attend during your pregnancy depends on your experience with yoga, what classes are offered in your area, and when the classes are. The best prenatal yoga class for you will also depend on how far into your pregnancy you are. Most classes are designed for women in their second or third trimester or for those who have just given birth.
Consider your goals when choosing a prenatal yoga class. Some classes are designed to help both you and your partner prepare for the birth of your baby by teaching ways to communicate during labor and proper breathing techniques. Other classes also prepare you for labor while teaching you how to position your body to prevent discomfort as it grows and changes through your pregnancy.
How Often Should I Do Prenatal Yoga?
Your prenatal yoga practice’s physical portions (asanas) can be done as often as you feel you need it. Some women like to stick to 3-4 times per week, although if you’re just starting, start with 1-2 times a week first and see how you get on. Breathing exercises and meditative practices can be done daily.
What to Wear to Prenatal Yoga Class?
Dress in whatever will keep you comfortable, such as stretchy clothes that are breathable and allows you to move freely. Bring a yoga mat, a hand towel, and water. If you’re uncomfortable using the communal props, you can invest in your own set of props including a rectangle yoga bolster (Manduka or HuggerMugger make great ones) and two yoga blocks.
How Important is Yoga in Pregnancy?
Yoga in pregnancy is a great way to stay active and is healthy for you and your baby. Yoga classes in pregnancy use relaxation and breathing techniques with postures that are adapted for pregnancy. Yoga has been shown to reduce anxiety and help women stay calm during pregnancy and labor. It can also improve your sleep. Many of the breathing techniques you use in yoga can help you get ready for giving birth. If you use them during your labour they will help you stay calm and breathe steadily through your contractions. Doing yoga during pregnancy may even mean you need less pain relief during your baby’s birth.
What Is Prenatal Yoga?
Prenatal yoga is a form of gentle yoga that is designed to complement the growing needs of a pregnant body during all three trimesters. The focus is on restorative poses that keep you safe while practicing movement, stretching, deep breathing, and mental centering. The American College of Obstetricians and Gynecologists say that modified or prenatal yoga is one of the safest forms of exercise during pregnancy. They also recommend combining a yoga practice with other types of activity such as walking, swimming, or stationary cycling.
Health Benefits of Prenatal Yoga
Mind-body practices such as prenatal yoga can be extremely beneficial during pregnancy, especially for addressing the physical, emotional, and mental aspects of this critical time. Here are nine health benefits of practicing prenatal yoga.
1. Keeps the body active.
Since pregnancy and childbirth involve a lot of change and challenge for the body, it’s important to stay physically active.
2. Stabilizes your mood.
Yoga is known for its ability to help reduce stress and manage the symptoms of anxiety, according to a meta-analysis. But one study found that practicing integrated yoga during pregnancy has the added benefit of protecting against prenatal depression.
3. Helps with mental centering.
Since prenatal yoga is about connection, a consistent practice can also help you develop a deep awareness of yourself, your body, and your baby.
4. Reduces the overall symptom burden of pregnancy.
Pregnancy can put a lot of added pressure on your lower back, and your body, in general. This often leads to pain in areas such as the lower back. It can also affect your stride. One study found that participating in a prenatal yoga program can have a positive effect on reducing the overall burden of pregnancy-related symptoms as well as improving the stride and gait during walking.
5. Focuses on pelvic floor muscles.
Prenatal yoga classes often emphasize strengthening the pelvic floor muscles, which act as a hammock to support the pelvic organs.
6. Encourages breathing exercises.
What makes a prenatal yoga class so beneficial is the breathwork is included in the practice.
7. Prepares the body for childbirth.
Many prenatal yoga instructors spend time teaching women how to open their hips and keep correct postural alignment, which helps with labor and delivery.
8. Increased well-being in young pregnant women.
A recent study examined the benefits of prenatal yoga for young women under the age of 24 and found that 45-minute sessions that consisted of postures, breathing, and relaxation exercises, including 15 min of group chat, helped decrease distress and increased perceived skills to assist with labor and childbirth.
9. Encourages community support.
A prenatal yoga class is an excellent place to connect with other expecting moms that can help support you during pregnancy and beyond.
Top 5 Prenatal Yoga Poses
There are many yoga poses that are comfortable and safe to do during pregnancy. These are the ones you're very likely to see in a prenatal yoga class:
1. Cat-Cow Stretch (Chakravakrasana): A gentle way to wake up your spine that also helps your baby get into the best position for delivery
2. Gate Pose (Parighasana): A side stretch that helps you make a little more space in your crowded abdomen
3. Warrior II (Virabhadrasana II): A standing posture that strengthens your legs and opens your hips
4. Cobbler's Pose (Baddha Konasana): A gentle hip opener that stretches the inner thighs; use props under each knee for support if necessary
5. Legs-Up-the-Wall (Viparita Karani): An antidote to swollen ankles and fee
What to Expect in a Pregnancy Yoga Class
In a prenatal yoga class, you’ll likely be encouraged to use accessories (bolsters, blocks, wedges, or folded blankets) to achieve the proper alignment. You can typically expect:
1. An introduction. Your yoga teacher will want to know your name, how far along you are, any aches and pains you're having, and what body parts or poses you’d like to work on. You'll likely get a chance to mingle with other moms during this time.
2. A short period of relaxation. Like regular vinyasa classes, the session typically begins with a quick period of rest and focus inward (a practice you might find useful during labor).
3. A brief warmup. You'll slowly get your body moving, so your muscles and joints are ready for class.
4. A standing vinyasa flow. This will incorporate pelvic floor and abdominal toning movements, then hip and chest opening poses, all the while emphasizing deep, diaphragmatic breathing (not the shallow "hee-hee-hoo-hoo" breathing associated with Lamaze). Generally, many of the poses you perform are similar to those performed in a regular vinyasa class, they'll just be modified for your safety.
5. Gentle stretching. Your teacher will lead you through a few stretches to further lengthen and relax your muscles.
6. A modification of savasana. After all your hard work, your instructor will direct you to chill out in "savasana," where you'll lie on your back with your eyes closed. The pose will be modified depending on how far along you are: In your second trimester, you’d lay on your back with a bolster to prop your upper body up at a 45-degree angle, while in your third trimester, you’d lay on your side with a bolster and blanket for support. Expect to hold this position for six or seven minutes: It’s a peaceful pose intended to bring about total relaxation. And it’s well deserved!
First trimester: Since you’re likely feeling more fatigued than usual, make sure to take breaks and modify your yoga positions. And if you’re suffering from morning sickness, replace the downward dog with hands and knees (cat-cow positioning) — not because the downward dog is unsafe, but just because having your head below your belly can make you feel more nauseous.
Second trimester: If you’re experiencing the typical second-trimester energy surge, it’s a good time to master the stretching and strengthening moves — including squats and stretches that tone the pelvic area and open the hips— that will help prepare your body for labor.
Third trimester: As your baby grows and your center of gravity moves forward, you’re likely feeling increasingly uncomfortable. This makes your last few weeks of pregnancy a good time to focus on meditation and breathing techniques to calm your heart rate and help you to feel more centered. Doing so can help relieve any anxiety you might feel about your upcoming birth — plus learning how to control your breathing now will pay off in labor and delivery.
Safety Guidelines For Prenatal Yoga
To protect your health and your baby's health during prenatal yoga, follow basic safety guidelines. For example:
1. Talk to your healthcare provider. Before you begin a prenatal yoga program, make sure you have your healthcare provider's OK. You might not be able to do prenatal yoga if you are at increased risk of preterm labor or have certain medical conditions, such as heart disease or back problems.
2. Set realistic goals. For most pregnant women, at least 30 minutes of moderate physical activity is recommended on at least five, if not all, days of the week. However, even shorter or less frequent workouts can still help you stay in shape and prepare for labor.
3. Pace yourself. If you can't speak normally while you're doing prenatal yoga, you're probably pushing yourself too hard.
4. Stay cool and hydrated. Practice prenatal yoga in a well-ventilated room to avoid overheating. Drink plenty of fluids to keep yourself hydrated.
5. Avoid certain postures. When doing poses, bend from your hips — not your back — to maintain normal spine curvature. Avoid lying on your belly or back, doing deep forward or backward bends, or doing twisting poses that put pressure on your abdomen. You can modify twisting poses so that you only move your upper back, shoulders, and rib cage.
6. As your pregnancy progresses, use props during postures to accommodate changes in your center of gravity. If you wonder whether a pose is safe, ask your instructor for guidance.
7. Don't overdo it. Pay attention to your body and how you feel. Start slow and avoid positions that are beyond your level of experience or comfort. Stretch only as far as you would have before pregnancy.
8. If you experience any pain or other red flags — such as vaginal bleeding, decreased fetal movement, or contractions — during prenatal yoga, stop and contact your healthcare provider.
What Happens During a Typical Prenatal Yoga Class?
1. Breathing. You'll be encouraged to focus on breathing in and out slowly and deeply through the nose. Prenatal yoga breathing techniques might help you reduce or manage shortness of breath during pregnancy and work through contractions during labor.
2. Gentle stretching. You'll be encouraged to gently move different areas of your body, such as your neck and arms, through their full range of motion.
3. Postures. While standing, sitting, or lying on the ground, you'll gently move your body into different positions aimed at developing your strength, flexibility, and balance. Props — such as blankets, cushions, and belts — might be used to provide support and comfort.
4. Cool down and relax. At the end of each prenatal yoga class, you'll relax your muscles and restore your resting heart rate and breathing rhythm. You might be encouraged to listen to your own breathing, pay close attention to sensations, thoughts, and emotions, or repeat a mantra or word to bring about a state of self-awareness and inner calm.
Where to Do Prenatal Yoga
Wondering where to find prenatal yoga classes? Like so many other fitness options these days, you can either take prenatal yoga classes in person at a yoga studio near you or online. Some community centers offer prenatal classes, [and you can also] check with local hospitals and birth centers.
It is also recommended to find an in-person prenatal yoga center, if possible, and take a couple of classes to get the guidance of a certified prenatal yoga instructor. They can watch you practice and offer modifications.
Once you have the basics covered, online classes can be great. “Sometimes, you’re just so exhausted—getting out and finding a studio or class can be really hard. Online classes can be a really good option to do at home as a form of self-care throughout pregnancy.
If you decide to do online prenatal yoga—whether through a digital class subscription or via free prenatal yoga videos online, get the props used in a standard prenatal yoga setup: a bolster, two blankets, and two blocks. It’s important because you need those props in order to be supported. They also help you modify yoga poses.
How to Start Pregnancy Yoga
If you’re new to yoga, start by taking classes to learn the poses under supervision. It’s best to start during the second trimester, after around 14 weeks, since most miscarriages occur during the first trimester. There’s no evidence that practicing yoga in the first trimester will harm your baby, but most instructors will err on the side of caution.
For those who already attend a regular yoga class, be sure to tell your teacher that you’re pregnant, and ask them whether they’re trained to instruct pregnant women. If so, they’ll be able to help you modify postures in your usual practice. You can also practice at home, but take care to stick to the modifications you’ve been given.
Generally, prenatal yoga classes, hatha yoga classes, and restorative yoga classes are the best choices for pregnant women. Avoid power yoga styles, such as Ashtanga, which is vigorous, as well as Bikram or ‘hot’ yoga, which takes place in a hot room. This can be dangerous during pregnancy.
Always consult your doctor or midwife before starting a pregnancy yoga class or routine to make sure it’s suitable for you. If you’re at an increased risk of preterm birth or have certain medical conditions – for example, heart disease or back problems – they may advise against it.
The content herein is provided for general informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Medical information changes constantly, and therefore the content on this website should not be assumed to be current, complete or exhaustive. Always seek the advice of your doctor before starting or changing treatment. If you think you may have a medical emergency, please call your doctor or 9-1-1 (in the United States) immediately.
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