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What Is The Best Yoga To Practice While I am Pregnant?
From naming your baby to choosing between breast and bottle, that positive pregnancy test means you’re now responsible for making all sorts of decisions that affect the health and well-being of you and your little one. That’s why it’s important for you to know which style of yoga will help you on your way to a healthy pregnancy.
Both the American College of Obstetrics and Gynecology (ACOG) and the Royal College of Obstetricians and Gynaecologists (RCOG) recognize the positive benefits of exercise for moms-to-be.
From relieving the backaches that plague almost 90% of pregnant women to alleviating the sharp pain of sciatica, yogic poses provide effective, drug-free solutions to common pregnancy-related aches.
Research also shows the positive benefits of prenatal yoga. A study conducted by the Cincinnati Children’s Hospital found that pregnant women who practiced yoga had lower blood pressure than those who walked for an hour a day. Researchers have also shown that exercising for 30 minutes on most days may help prevent gestational diabetes, a key factor in the development of the serious pregnancy complication preeclampsia.
If you’ve never practiced yoga before, it can be difficult to choose from the smorgasbord of styles you’ll find online or at local yoga schools. Often prenatal yoga classes are simply variations or blended versions of common yoga styles.
One variety offered by some prenatal programs is restorative yoga. This style, with its focus on gentle, healing movements, is slow-paced. Poses are held for up to a minute, and the emphasis is on deep relaxation. Rather than the gravity-defying poses seen in more active forms, the poses of restorative yoga are supported with props, such as blocks or blankets. Because of its emphasis on gentle movement, a restorative prenatal program is a great choice for pregnant women who’ve never stepped onto a yoga mat before.
If you choose a restorative program, make sure you have plenty of props to support your growing body. Aside from a mat, you’ll want to consider using one or more yoga blocks. You might also want a blanket which, when rolled up, can support your legs or can be used to cover yourself during savasana, or relaxation period, at the end of class.
Other yoga programs for moms-to-be are based on vinyasa yoga. These sessions are more active, with students practicing poses for much of the class time. Each pose flows into the next, leading some observers to compare this style to a ballet-like dance. Despite the greater emphasis on activity, vinyasa prenatal programs still devote time at the end of class for deep relaxation or savasana. Any woman who has taken prenatal yoga would agree that savasana is one of their favorite parts of class. Even though vinyasa prenatal programs are typically more vigorous than restorative yoga, they are still suitable for beginners.
No matter which style you choose, there are important things to remember about your pregnancy yoga sessions. First, because of changes in your body you may find that while a particular pose feels great one day, it may not feel great the next day. This is especially true as the abdomen expands to the size of a basketball or larger.
Adjust your body or modify your pose until you find a spot that’s comfortable—don’t force any movements. If a posture doesn’t feel right, try moving to one that feels better for you, perhaps downward-facing dog or child’s pose.
When looking for a class, join one that’s tailored especially for expecting moms. Also make sure the instructor has experience teaching prenatal yoga. And don’t worry if you’ve never tried yoga before. Many prenatal programs are designed to accommodate students new to the discipline.
Prenatal yoga classes and DVDs may also give you practical tools you can use during labor, such as birthing positions and calming meditations. In fact, researchers in Thailand found that women could shorten the amount of time they spent in labor by using techniques learned in yoga class.
Yoga’s benefits don’t end with your child’s birth either. After your health care professional gives you permission to resume workouts, your prenatal routine is ideal for easing back into exercise.
When you feel up to it transition to a regular yoga routine. The poses will help get your body back into pre-baby shape, while the meditation will give you the stress relief you’ll need from life with a newborn.
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