Is it Safe to Practice Yoga during Pregnancy?


Have you ever heard of maternal yoga? If you recently conceived, then many fellow mommies might have suggested you to give it a shot. This does not come as a surprise, given the numerous benefits new mothers can avail from yoga, including:

  • Increasing brain activity
  • Improving body posture
  • Fighting Postpartum Depression (PPD)

… and so on!

You can find out more on the same in one of our earlier blogs. Long story short, practicing yoga after delivery can help your body to heal. Furthermore, it calms you down and imparts a wave of energy which allows you to take care of your newborn.

When you can achieve so much by getting started with yoga after birthing, imagine the scenario if you were to initiate regular practice during the pregnancy itself! Trust us, the earlier you start, the better will be the results.

If you are expecting, you feel excited, happy, overwhelmed, and scared – all at the same time. It is difficult to pinpoint what exactly you feel, isn’t it? The kicks are an absolute delight, whereas the cramps tend to be incredibly debilitating. You might be shining with enthusiasm one moment and unable to control your tears the very next.

Nothing can describe the feeling of having a whole new life growing inside you. While you are at it, you may also go through a fair share of mood swings; thanks to hormonal imbalance. This is why yoga can act as a god send during pregnancy.

The Question

If you never tried yoga before, you might wonder whether stretching or twisting your body during pregnancy is actually safe for your baby. This is the question which haunts the mind of many pregnant women. Luckily, we are here to clear the air for you.

The Answer

Prenatal Yoga is a great practice that you can start or continue during pregnancy. Not only does it keep you active and flexible, it also helps you to remain calm during difficult times and remember the importance of breathing.

In fact, a lot of women resort to yoga for the first time during their pregnancy. It is totally safe for the baby, and also keeps the muscles moving and mind relaxed.

Do not worry! You will not have to exercise along with everyone else. Most yoga studios have a separate Maternal Yoga class where you can practice and interact with other mothers. These classes lay stress on stretching, breathing, and relaxing. Sounds truly soothing, doesn’t it?

You just need to keep a couple of things in mind when you hit the mat. These include:

  • Stay away from abdominal work and deep twists. You do not want to exert pressure on your abdomen, so if you have to twist, only do it in an open position. Anything that can pull the abdominal muscles apart has to be avoided.
  • Do not try back bends or forward folds if you are a first-timer. Forward folds are good, as long as your feet are separated wide apart.
  • Avoid hot yoga. A heated room can lead to overheating, which can adversely affect the fetus. And of course, you want to keep yourself hydrated!
  • Post second trimester, do not stay on your back for a long time. Your gynecologist must have advised the same, and your yoga mat is no exception. You can ask your instructor for adjustments with bolsters, blankets, and blocks.
  • During the first trimester, practice more standing poses. This will strengthen your legs, enhance blood circulation, and even reduce the occurrence of leg cramps.
  • For the second and third trimester, reduce holding time of asanas to keep fatigue to the bare minimum. Replace them with breathing and meditation.
  • Stop practicing once you enter the 10th
  • Respect your body, and do not push yourself too hard.

Additional Tips

It goes without saying that it all boils down to doing what you feel comfortable with. If you have not tried a Handstand or Headstand before, experimenting with them when you are seven months pregnant is definitely not a wise move.

You should keep the channel of communication with the trainers open and ask them for any tips to enhance your practice. If you feel slightly uncomfortable, leave the pose and request the instructor for a variation. Modification is the key to success!

So, do you want your pregnancy to be memorable instead of painful? If yes, then register for our prenatal or maternal yoga classes in Rancho Cucamonga today!




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