As I always say, yoga as a fitness regime can be tailored to any requirement; according to each person’s fitness level, age and ability. As such pregnancy yoga is tailored to fit the requirements of pregnant women: to remain fit and to prepare for the process of childbirth. While each individual case would differ, some of these general dos and don’ts for doing yoga during pregnancy can be kept in mind:
Why experts recommend pregnancy yoga
Yoga is a great way for a woman to stay limber and fit while pregnant. Low impact exercises, stretches and aasans suitable for pregnancy can help women remain flexible and may even help with the labor process. There are other benefits of doing yoga during pregnancy: yoga helps mothers-to-be remain calm and relaxed. Breathing the correct way while doing yoga can also have additional benefits such as improving circulation, which is very important during pregnancy.
Precautions to take while doing prenatal yoga
Firstly, it is important not to do poses that stretch the muscles too much, particularly the abdominal muscles. The body is more prone to strained muscles and injuries during pregnancy because the body produces more of the relaxin hormone. From the second trimester onward, avoid poses that require you to lie on your back since these can impede blood flow to the uterus.
At all times, it is a good idea to use support (such as a chair or a wall) for exercises that you perform on your feet. This helps to reduce any chances of falls; the risk of which increases as a pregnancy increases and the center of gravity alters. Avoid exercises that require you to twist at the waist or which put any pressure on the abdomen. Avoid headstands, handstands and backbends. If there is any discomfort, stop doing that aasan. If you are attending a yoga class, be sure to inform your teacher about your pregnancy and how far along you are.
Yoga poses recommended for pregnancy
While there are many poses that your yoga instructor will recommend during pregnancy, the few poses listed below are safe and can actually help pregnant women in particular:
Cobbler’s Pose (Baddha Konasana) is the aasan where you sit on the ground and bring the soles of your feet together; bringing them in as close to the body as possible with the bent keens pointing away from the body. This helps open up the groin and hip area and is a natural position for humans to sit in.
Marjariasana or the cat stretch is also generally safe during pregnancy. It requires you to rest the palms and knees on the ground while stretching the back up into an arched bow. It improves blood circulation and keeps the spine flexible.
Viparita Karani (Legs up the Wall Pose) is also very useful when doing pregnancy yoga. It improves blood flow to the pelvic region and relieves backache while helping drain fluids from the legs and feet – swollen ankles are a common problem during pregnancy.
Meditation is very useful during pregnancy, when women could feel anxious because of impending motherhood and because of major hormonal changes. It is important to relax, stay happy and calm and try to visualize the enriching and rewarding prospect of motherhood!