For all the excited, expectant mothers, here’s a healthy and beneficial practice to adopt during your pregnancy - prenatal yoga. Yoga is a holistic practice that you can start at any time - yes, you don’t need prior experience to start prenatal yoga! So, how can pregnancy yoga help you through these nine months? What are the benefits of yoga for pregnant women? Let’s take a look.
Prenatal yoga benefits for pregnant women
Keeps you mentally calm and peaceful
Prenatal yoga practices such as meditation, deep breathing and relaxing yoga postures can balance your nervous system, and soothe your nerves, keeping your mind and body relaxed. It benefits the parasympathetic nervous system, aiding relaxation.
Improves balance and equilibrium
This can be a very emotional time, not only because of the new phase of life you are entering, but also because of the hormonal changes within your body. The progesterone and estrogen levels leave you feeling emotionally vulnerable and imbalanced. Pregnancy yoga practices balance the mind and body, and even help regulate hormones, leaving you more balanced and centered.
Supports the changes in your body
During pregnancy, your body is going through several changes. Prenatal yoga is a safe way to stretch the muscles and strengthen the body, especially the back, abdomen, and pelvic region. Moreover, with regular yoga practice, oxygen and blood supply is better, creating a safe and nurturing environment for your baby.
Builds strength and stamina
Building strength and stamina during pregnancy is important. Prenatal yoga keeps you energetic, giving you strength to carry more weight. Pregnancy yoga for the back, hips, abdomen and shoulder is very helpful. Important muscle groups get toned, such as the pelvic floor, hips, shoulders and core muscles. This prepares the body for the birthing process and for once your baby arrives. Pregnancy yoga poses like lunges and gentle backbends can help strengthen and tone the muscles. Of course, it is so critical to be safe during this time. So always practice under the guidance of the best certified yoga teachers.
Release aches and pains
Prenatal yoga is beneficial in releasing pain from key areas such as the lower back, hips, upper back, neck and shoulders. As you progress through your nine months, there is immense strain on certain muscle groups such as the back, hips and shoulders. There is a lot of pressure on the lower back curve, the hips get tighter and back pain often occurs. So practicing prenatal yoga for back pain is helpful. Postures such as Cow Face Pose, Seated Mountain Pose and Cat Cow Pose are helpful.
Prepares you for labor and delivery
Pregnancy yoga prepares the body and mind for labor. It enables mindful breathing which is very useful during labor, improves your mind-body connection making you more aware of bodily sensations. It helps you keep your body relaxed and balanced.
Establishes a relationship with your baby
Prenatal yoga helps you slow down and become aware of what is happening with you. With conscious breathing and movement, you will be more centered and connected with your baby. During this time if you are continuing to work and go about life as usual, your pregnancy yoga class will give you an opportunity to pause and bond with your growing fetus. With different yoga poses, you will be reminded of what is changing within your body. You will remember to breathe deeply and slowly, and know that you are breathing for two.
Provides relief from uneasiness
Yoga for pregnant women aids health and well-being during this time by providing relief from pregnancy discomforts such as lower back pain, nausea, insomnia, headaches, breathing difficulty, and more. Improved blood circulation and oxygen supply brings more oxygen to your baby as well as your muscles. Symptoms may not disappear, but you will be able to manage them in a far more effective way.
Balances mood
Prenatal yoga balances your hormones, which helps balance your mood. During this time you might go through a whirlwind of emotions and mood swings. Practicing yoga for pregnant women helps alleviate drastic mood swings, anxiety, depression, etc. through deep breathing practices and meditation.
Meet similar folks
Whether you choose to join a prenatal yoga in-person or online yoga class, this is a great way to meet other expectant mothers. You will be able to bond with others in a similar phase of life, build new relationships and connect with women going through the same journey as you. Sharing this time with someone who understands what you are feeling will help you navigate feelings of stress, anxiety, worry, while also relieving physical symptoms such as back pain and tight hips.
Yoga for pregnant women includes carefully curated practices of yoga postures, breathing exercises, meditation and relaxation. A few yoga asanas include Cat-Cow pose, Wide-knee Child’s pose, Thunderbolt pose, Warrior pose, Easy pose and Easy spinal twist. Some of the poses you practice will be easier variations that are suitable for pregnant women. Breathing exercises include deep yogic breathing, alternate nostril breathing and humming bee breath to name a few.
While you are going through several changes and new experiences during this magical time, joining a yoga class for pregnant women will benefit you greatly. Apart from the above benefits, yoga will keep symptoms of excess weight pushing down on your bladder and pelvis, prevent the loosening of ligaments, joint and bone problems and prepare your body effectively for your baby’s arrival. Even if you are new to yoga, you can join a prenatal yoga class as the sequence will be purely designed for expectant mothers like you. Some of the best yoga classes for pregnant women will be gentle, relaxing and energizing. You might be asked to use props like bolsters, cushions or blankets to support your practice. Ensure your teacher is a certified prenatal yoga teacher and remember to always check with your doctor before joining a pregnancy yoga class.
