There are many reasons to try yoga when you are expecting a baby and a regular yoga practice during your pregnancy can enhance and enrich the experience and honour your body where it is right now, whatever stage of motherhood you are at.
Pregnancy yoga is suitable for both beginner students and experienced practitioners. During pregnancy, yoga can play a key role in enhancing the experience of this precious time and empowering the mother-to-be to have the most conscious birth experience. Yoga can help women enjoy their pregnancy with minimal discomfort, cultivate breath awareness and strengthen the body in preparation for labour. Yoga also offers you the opportunity to connect with your baby, and coming to classes is a great way to feel part of a community of pregnant women.
It can be adapted to a variety of conditions you may be experiencing including pelvic pain, back ache and even anxiety.
Just a few of the many benefits of pregnancy yoga ………..
- Develops stamina and strength
As our baby grows within our body, more energy and strength is needed to be able to carry the extra weight. Yoga poses strengthen our hips, legs, back, arms and shoulders.
- Balance
Our balance is challenged physically as the foetus grows within our body. We may feel physically and emotionally tired due to the increases in progesterone and oestrogen. As we try to focus on holding and breathing through each yoga pose, we are able to fine-tune our balance, physically and emotionally.
- Relieves tension of lower back, hips, chest, upper back, neck and shoulders
As baby grows, more stress is put upon these specific muscle groups in our bodies. We tend to have more of a lordotic/lower back curve due to the increased size of our bellies. Our hips get tighter due to the added pressure of baby’s weight in our bellies. As our breasts increase in size, our upper back and chest have more tension, along with our neck and shoulders. Yoga can help to alleviate these areas of tension.
- Calms the nervous system
Through deep breathing, the nervous system goes into parasympathetic mode, which is responsible for relaxation. When our bodies are in that mode, our digestive system operates properly, we tend to sleep better, and our immune system is at its optimum.
- Preparation for labour
You are working with conscious breathing during each yoga pose, which may sometimes be challenging. This transfers into the time of labour, allowing one to practice being “comfortable with the uncomfortable” through our breathwork. As you inhale, you acknowledge the tension that is felt. As you deeply exhale, you let go of it more and more with each breath.
- Connection with baby
A prenatal yoga practice allows us to slow down and focus attention on what is going on within our bodies. Through working with our breath and doing each pose, you become more aware of what is going on within. The time spent in yoga is time just for you to share with your baby and no-one else.
- Increases circulation
Circulation is enhanced within our joints and our muscles are elongated during practice. Upon circulation of the blood within our bodies, swelling is decreased and our immunity is enhanced, creating a healthy environment for a thriving baby.
- Breathwork (pranayama) practice
This is a good tool for labour during contractions. If we are consciously breathing, our blood pressure and heart rate is regulated keeping us in parasympathetic/relaxation mode. Calm mummy equals calm baby.
- Sense of community/sisterhood
It can be very comforting to be with a group of women who understand what we are going through and have a shared experience.
- Nurturing time
This time allows us to stop and slow down from our busy days. Through the practice of yoga, you are setting intention in taking care of not only yourself, but of baby.
When should you practise?
Be conscious of how your body feels and seek medical advice regarding any health issues.
General guidelines are that you:
– rest during the first trimester
– start yoga in the second trimester
– continue your classes until before birth
– take up postnatal classes after birth
It’s never too late to practise prenatal yoga!
The most important thing to remember is that you find a class specifically for pregnancy yoga, and that the teacher is qualified. Try a few classes in your area and find one that suits you the most.
New class start at The Holistic Centre in Godalming on Monday 22nd February, 2016 – see link below