Doing yoga when pregnant? Many expectant moms may be thinking, “My body couldn’t get into those poses before I was pregnant, why should I try it now?” But it turns out that yoga can be very beneficial for pregnant women. Yoga relaxes both mind and body, providing a physical and emotional calming that is especially helpful to an expectant mom. Yoga techniques can assist with breathing and relaxation, which, in turn, can help a woman adjust to the physical demands of pregnancy, labor, and birth. Taking a prenatal yoga class is also an excellent way to meet other pregnant women and to share this experience with a friend.
To find out more, I spoke to Susan Wells, a yoga instructor in Sandy Springs, Georgia. Susan has been a yoga instructor for over six years, and she teaches fifteen classes each week, including prenatal yoga. Susan believes there is a yoga class for everyone! There are challenging classes for those who are already in good physical condition, and there are gentle classes for those who need to take it easier. (Of course, always check with your medical practitioner before beginning any exercise.)
Lisa: If an expectant mom has never practiced yoga, would it still be okay for her to try yoga when pregnant?
Susan: Many of my prenatal students have never practiced yoga before. And many of them find they love it, and want to continue taking classes after baby is born. It’s best to go to a special prenatal class instead of a regular yoga class. In the prenatal class, there will be a much better chance of getting the specific poses you need to help open the abdomen and pelvis, as well as plenty of understanding and support—both from the instructor and the other students.
Lisa: When is the best time to start yoga during pregnancy?
Susan: If a woman doesn’t regularly practice yoga, she should probably not begin during the first trimester. That’s because we want the embryo to securely attach to the lining of the uterus during those first three months, and extreme stretches or backbends might interfere with that process. Most newly pregnant women experience fatigue, and I believe we should honor the wisdom of the body, and rest frequently during this time. In addition, some women have lower blood pressure and nausea, both of which make exercise less enjoyable.
Lisa: What are some of the benefits of yoga during pregnancy?
Susan: The word yoga means “union,” or the joining together of the body, heart, and mind. During pregnancy, it can also mean joining the expectant mom’s body, heart and mind together with baby’s body, heart, and mind. Stilling your mind and devoting time to your yoga practice during pregnancy can encourage awareness of the growing child within you, bonding the two of you even before delivery. Both mother and baby benefit from reducing overall stress, which taxes the bodies’ systems. Breathing and relaxing muscles not needed are keys to a stress-free labor.
Lisa: I know there are several types of yoga; which do you use in your prenatal classes?
Susan: Almost all of the “types” or “styles” of yoga you’ve heard about are all based on “hatha yoga,” an ancient teaching originating in India. In the West, we think of hatha yoga as strictly breathing practices and physical postures called asanas, but the true purpose of hatha yoga is to prepare the body for meditation, leading to greater awareness of the true Self, or Divine Source. Different types of classes stem from teachings developed over the centuries by various teachers, and this process continues to evolve today. Some styles are extremely vigorous, while others are quite gentle. The prenatal yoga class should be very gentle, with slow stretches, gentle, strengthening poses, and learning to use the breath to relax and open us both physically and emotionally to the amazing creation of a new person within us.
