Yoga for Pregnancy

Pregnancy is a transitional time in a woman's life, bringing both profound physical and emotional changes.

From the moment of conception, the body begins to undergo great changes.

During the nine months of pregnancy there are also great emotional adjustments as the expectant mother prepares for birth and becoming a parent.

A yoga practice during pregnancy can help a woman nurture and ground herself during this time of transformation and adjustment.

The word yoga means union. In the physical postures of yoga, this union is the uniting of the attention of the mind, and the awareness of the breath, to the movements of the body.

The value of physical exercise to health is being increasingly promoted. Women who enjoyed exercising and being physically fit before pregnancy want to continue an exercise program, but may find that their previous form of exercise is no longer comfortable and there are concerns about safety for themselves and their baby. Prenatal yoga provides a program of safe, gentle, and effective exercises. Yoga postures are included to develop flexibility and strength. Yoga strengthens the abdominal, back and pelvic muscles, improves circulation, aids digestion, exercises the spine, and increases overall comfort.

Yoga can also help alleviate many of the common aches and discomforts of pregnancy; such as constricted breathing, constipation, swelling, back pain, sciatica, and insomnia. Techniques of good posture are taught to bring awareness of good body alignment into everyday life to increase comfort. Many yoga poses not only help prepare the body for giving birth, but can be helpful during labor. Prenatal yoga is not just for the physically fit or those with yoga experience. The postures for pregnancy are gentle enough for beginners and yoga can be adapted to meet the individual needs of each woman during the many changes of pregnancy.

There is a strong focus on linking the postures with the breath in yoga, as the body is eased into alignment with awareness of the breath. This helps to create a state of calmness and self-awareness, as she stretches and moves. The breath is used not only when practicing the postures, but as a tool to help with relaxation. Learning to breathe and relax helps during the physical demands of labor and birth. Tuning in to the breath helps many women feel more connected not only to their own bodies and emotional growth during pregnancy, but also to the baby growing inside them.

There is no ideal time to start yoga during pregnancy. If a woman is feeling extremely nauseous or fatigued during the first trimester, she should honor her body's need for rest and wait until she has more energy to start a more active yoga practice. This would be a time to focus on rest and relaxation, which can also be attained using yoga. A woman should always check with her caregiver before beginning any prenatal exercise program, especially if she has a history of health problems or any concerns with her pregnancy. Although it's wonderful to practice yoga throughout pregnancy, it's safe to begin in the third trimester, and this is often when many women start to feel greater discomfort and anxiety about the approaching birth. The support of a prenatal yoga class is often very helpful both physically and emotionally.

Just as pregnancy is a time of transition, so is the postnatal period. Even if a woman doesn't discover yoga during pregnancy, the postnatal period is a wonderful time to start yoga. Yoga can help a new mother nurture and energize herself as she adjusts to the many physical and emotional changes going on in her life.

Even the easiest, smoothest labor uses lots of energy, so in the early days and weeks a postnatal yoga practice may just include breathing and relaxation until the new mother's energy starts to increase. Babies are very attuned to their mother's breathing patterns, so practicing deep relaxation together is very calming and healing for both. Adding in gentle movements and stretching when ready will improve circulation and promote healing. Yoga postures work deeply to not only strengthen core muscles affected by pregnancy and giving birth, but also massage and help realign the inner body. Many yoga stretches can be done while holding a baby and some can even be done while nursing. Moving and relaxing together during yoga is a great way for mothers and babies to bond.

By Susan Rothlein