Yoga for mamas

Prenatal yoga is more than preparation for childbirth; it’s a great way for a mom-to-be to feel good about the grand journey she and baby are part of. A mom enters a state of physical and mental readiness to bring baby into the world and becomes more aware of the partnership when there’s shared energy and bonding with baby. Through the practice of asanas, moms learn energy control and harnessing techniques to effectively program the prenatal journey towards birth. Increased breath, body and spirit awareness, deep relaxation, and prenatal bonding are reported to be the main bonuses of a prenatal yoga regimen. Linking yoga postures with breath results in heightened body and spirit awareness; and, the meditative aspect of the practice enhances mom-baby bonding.

Prenatal yoga can quiet the mind and encourage the process of looking within. It also assists in opening the pelvis and hips, strengthens legs and builds fitness—proven to help with labor and delivery. It allows a mom to access her instincts more powerfully and reduce stress levels during labor.

Yoga practice teaches a moment-by-moment awareness of the pregnant body. Yoga postures, according to a growing number of physicians and nurses, build flexibility, alleviate or eliminate back and leg pain, sore or cramped muscles, and swelling caused by water retention. Its emphasis on breathing and relaxing reduce a mom’s insomnia attacks and help her better manage anxiety.

Prenatal bonding is perhaps the most valuable advantage, both during and after pregnancy. Asanas create space for the baby to grow and be nourished, and promote healthy circulation in mom and baby.

If you’re a stranger to yoga it would be wise to wait until the second trimester before you begin a prenatal yoga regimen. Fatigue, nausea, and occasionally insomnia, make the first trimester challenging. Another important consideration is that the fetus’ organs are complete in their foundational development by the end of the first trimester. Check with your midwife/doctor before you enroll for classes.

The primary focus in prenatal yoga is on lengthening the space between the hip bones and the lower floating ribs, the area where the baby is growing and the mother’s internal organs are rising and shifting, and on opening the pelvis. Moms work with yoga props: blocks, chairs, and blankets to provide more support, accommodate their changing shape and flexibility.

The American Council of Gynecologists recommends 30 minutes or more of moderate exercise a day, on most, if not all days of the week, in the absence of either medical or obstetrical complications.

Many moms report enhanced experiences with newborns because of the special connection made while practicing yoga. A typical session might start off with moms nursing their babies. There are different poses for pre and postnatal moms. Those common to both groups are the standing and seated asanas. Pregnant women practice a lot of squatting, beneficial for opening the pelvis. Once the mother has given birth, the focus of the practice shifts. The purpose of post-partum yoga is to draw the mother’s organs back into pre-pregnancy shape and to recover from the fatigue that often accompanies life with a newborn. Postpartum practice begins four weeks after delivery.

Must I have prior experience with yoga to join a prenatal yoga class?

No. Odds are you aren’t the only beginner in the class. A primary reason for participating in a prenatal yoga class is to connect with your baby and other pregnant women. Beginners are always welcome!

When is a good time to start?

Most of the literature suggests waiting until the second trimester to avoid the risk of miscarriage. There are many yoga instructors that would argue that yoga is so gentle that beginning or continuing a practice in the absence of any concerning physical symptoms is fine.

Why are some moms cautioned against a prenatal yoga routine?

If a woman has a concerning medical history or a history of miscarriage she should consult her midwife/doctor before beginning a class.

What symptoms indicate that one should stop?

Calf pain or swelling, vaginal bleeding, headache, dizziness, chest pain, or muscle weakness are signals to terminate exercise. Always watch out for breathlessness, overheating, pain, and discomfort. A mother should not strain during any activity. A pregnant woman must never lie flat on her back or do jumps, twists, or abdominal backbends. Prenatal yoga is meant to be a calming, energizing process. Hold a pose for as long as it feels comfortable. Always err on the side of caution and work with a qualified instructor.

When is the best time of day to do prenatal yoga?

One to two hours after a light meal or at least three hours after a heavy meal. After practice, wait a half hour before you eat.