Pregnancy is an exciting phase in every woman’s life. It is a time in which a woman’s body undergoes plenty of alterations. Hence, both the mother and the baby must be pampered with a lot of care. During this phase, it is important to maintain the mental and physical well-being of the duo. One effective way to nurture the phase of pregnancy is by practising prenatal yoga.
Prenatal yoga is a holistic practice that is gaining popularity amongst new expecting mothers. This is a gentle and mindful form of exercise that focuses on low-impact and safe movements. Pregnancy yoga has numerous significance, such as alleviating common pregnancy discomfort and promoting relaxation and mental clarity. This article aims to enlighten the benefits of prenatal yoga, along with some pregnancy yoga poses, precautions for prenatal yoga, and their disadvantages.
What is Prenatal Yoga?
Prenatal yoga is an exercise specifically designed to support pregnant women’s mental, physical, and emotional well-being. It involves gentle poses, breathing exercises, and relaxation techniques to help expecting mothers navigate the various challenges of pregnancy. Prenatal yoga has numerous advantages that help foster both mother and baby’s health.
Benefits of Prenatal Yoga You Ought to Know
Pregnancy yoga is a multifaceted breathing exercise that helps women in various aspects during the most important stage of their lives. So, let’s find out what the benefits of prenatal yoga are.
Reduces Stress and Anxiety
Pregnancy brings an emotional whirlwind from excitement to anxiety! Prenatal yoga focuses on mindful relaxation with the help of breathing techniques. This also helps to manage stress and improve mental health.
Enhances Physical Strength
The benefits of prenatal yoga extend to strengthening and amplifying flexibility in the core areas affected by pregnancy. The core areas include the pelvis, back, hip, and legs, which undergo numerous changes. Yoga helps to strengthen these areas, helping to alleviate the strain caused by weight gain.
Improves Flexibility
Just like any other yoga, prenatal yoga also improves flexibility in the core areas, which can be tight and sore during pregnancy. Yoga helps to relieve discomfort and supports overall mobility.
Relieves Pain and Improves Posture
Pregnancy often comes with unexplained aches and pains. And benefits of prenatal yoga include managing pain and discomfort during pregnancy. Also, during pregnancy, the body’s centre of gravity shifts, making it difficult to maintain body posture. Practising yoga during this time reduces the strain on the back and neck, resulting in improved body posture.
Improves Sleep
One of the best benefits of prenatal yoga is that it enhances your sleep cycle. Sleep disturbances are common during pregnancy because of physical discomfort and hormonal imbalance. Yoga helps to reduce disturbances and aids in getting better sleep. Prenatal yoga calms the mind with breathing techniques, resulting in a good night’s sleep.
Better Labour Experience
Prenatal yoga is an excellent way to prepare the body for the D-day. Numerous yoga poses are useful during labour, as they ease the pain of contractions by opening the pelvis. The breathing techniques help the mother to stay calm during labour and are indeed one of the main benefits of prenatal yoga.
Strengthens Pelvic Floor
The pelvic floor plays a crucial role in childbirth by supporting the bladder, uterus, and rectum. Prenatal yoga emphasises strengthening these muscles, which help during labour and postpartum.
Reduces Swelling
Many women experience swelling in their feet, ankles, and legs due to fluid retention. Prenatal yoga helps to improve circulation and reduces swelling by stimulating blood flow through gentle movements and stretches.
Faster Postpartum Recovery
Prenatal yoga is designed to be helpful not only during pregnancy and labour but also after the delivery. By strengthening the core muscles, yoga makes the postpartum transition easier. Additionally, yoga relaxation techniques ensure faster recovery.
Witness the Benefits of Prenatal Yoga with Versatile Yoga Poses
Prenatal yoga is a set of exercises that are designed to support the changing body of the expectant mother. Let’s check out some yoga poses explicitly tailored to be gentle on the mother’s body.
1. Cat-cow Pose
Cat-Cow pose is also known as Marjaryasana Bitilasana. This pose increases spine flexibility, relieves lower back tension, and promotes pelvic mobility. Let’s check the steps:
- First, come on all fours, forming a table-like structure.
- Now, slowly breathe deeply, arching your back and dropping your belly towards the floor (cow pose).
- Lift your chest and tailbone.
- Now, breathe out and round your back, lifting it towards the ceiling (cat pose).
- Repeat this 5 times with mindful breathing.
- Perform the movements slowly and avoid overarching.
2. Child’s Pose
The benefits of prenatal yoga can also be witnessed by practising the child’s pose. This pose stretches back, hips, and thighs. It is also called Balasana. Here are the steps:
- Start by kneeling on the floor with your knees wide apart and toes touching each other.
- Slowly sit back on your heels. If you are unable to sit you can place a cushion or block under your hips.
- Then, gently lower your torso, bending it forward, and rest your forehead on the mat.
- Extend your arms forward, or you can keep them alongside your body.
- Now, breathe deeply and hold the position for 15-30 seconds.
- Slowly come out of the position.
3. Bound Angle Pose
Bound angle pose, also known as Baddha Konasana, helps stretch hips and groin area. This pose is said to be beneficial in the later stages of pregnancy. Let’s take a look at the steps:
- Start by sitting on the floor with your legs extended in front.
- Now, gently bend your knees, bringing the soles of your feet together.
- Allow your legs to open, forming a diamond shape.
- Hold the outer parts of your feet with your hands. If you find it difficult to hold your feet with your hands, use a strap.
- Inhale and lengthen your spine, gently engaging your core muscles.
- Exhale while pressing your knees downwards to the floor till you feel a stretch in your thighs and groin. Hold there for 30 seconds.
- If you feel comfortable, you can try to bend from your hips. If you are in the later stages of pregnancy, you are advised to avoid it.
- To come out, slowly extend your legs and get back to the resting position.
- For extra comfort, use a cushion under your knees.
4. Squat Pose
The squat position is considered to be one of the important exercises for strengthening the legs and improving pelvic flexibility. Here is how to perform it:
- Stand with your legs hip-width apart.
- Now, slowly bend your knees while lowering your hips towards the floor.
- Come on the squat position while keeping your spine straight and chest lifted.
- And bring your hands together in front, forming a prayer position or place it on your knees.
- Hold that position for 30-60 seconds while breathing deeply.
- You can use a block or a bolster under your hips if you feel uncomfortable holding in the squat position.
5. Easy Pose
Easy pose is also known as Sukhasana. As the name suggests it is one of the easiest poses of prenatal yoga. This promotes relaxation and focus through deep breathing. This is a pose that can be practised throughout the pregnancy. Let’s see what are the steps:
- Sit down on the floor comfortably with your legs crossed.
- Make sure your spine is straight, shoulders are relaxed and chest is open.
- Place your hands on your knees or make Gyan Mudra for better focus.
- Now close your eyes and slowly breathe deeply.
- Focus on each breath, and you will feel a calming effect.
- You can stay in that asana for 1-5 minutes.
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Precautions for Prenatal Yoga
Though the benefits of prenatal yoga are many, it is equally important to practice safely to prevent any harm to the mother and unborn. So, here we bring some prenatal yoga precautions that one must adhere to safeguard their health.
Avoid Overstretching
During pregnancy, your body might feel loose and flexible due to the release of the relaxing hormone. This hormone is released to prepare the body for childbirth, which can make you prone to overstretching. Hence, do not force your body to overstretch.
Be Cautious While Twisting and Inversioning
If you are performing any twisting and inversion, then do it under the supervision of experts. While executing it, make sure you do it very carefully without straining your abdomen or back. It is better to avoid inversion positions.
Avoid Poses Involving Pressure on Abdomen
Try to avoid poses that put direct pressure on your abdomen. This must be taken care of at least in the later stages of pregnancy.
Avoid Overheating
Always practice prenatal yoga in a well-ventilated room. Hot yoga or a heated environment can cause potential harm to both the mother and baby. Additionally, stay hydrated and take breaks whenever you feel like.
Do Not Push Yourself
Pregnancy is a delicate phase that brings a lot of changes in the body, so listen to your body whenever you practice yoga. Avoid pushing yourself too hard.
Use Props Whenever Required
Use props like cushions, blankets, straps, or blocks whenever required. Using props can help maintain proper alignment, reduce strain, and provide comfort during the exercise.
Consult with Your Physician
Whenever you are planning to start prenatal yoga, consult your healthcare provider. If your physician gives a green signal, then you can proceed, especially if you have complications like hypertension, gestational diabetes, or something else.
Disadvantages of Prenatal Yoga
While there are several benefits of prenatal yoga, it is important to understand that it does have a few potential risks or disadvantages. Some widely-experienced disadvantages of prenatal yoga include:
Risk of Dizziness
In the later stage of pregnancy, it might be risky to stand for a long time. It might lead to dizziness or fainting with reduced blood flow to the heart.
Risk of Balance and Coordination
Due to weight gain, the centre of gravity shifts and might cause changes in balance and coordination. Performing yoga during this time can be risky. That is why it is better to modify the poses using props like a wall or a chair for support.
Pressure on Abdomen
Poses that involve putting pressure on the abdomen can be uncomfortable and put both mother and baby at risk.
Discomfort
There is a chance that some women will feel discomfort after certain poses. So, focus carefully and avoid such poses that cause discomfort.
Risk of Preterm Labor
In the later stages of pregnancy, some yoga poses might trigger preterm labour or complications. So, always consult with your doctor before starting prenatal yoga.
Conclusion
WebMd also published article about The benefits of prenatal yoga are in manifolds as it offers a holistic approach towards the well-being of a pregnant mother and her unborn child. It offers an array of physical, emotional, and mental benefits to the duo. By incorporating prenatal yoga into your daily routine, you can reduce anxiety, increase flexibility, enhance physical strength, improve sleep and posture, relieve pain and discomfort, reduce swelling, and recover faster during postpartum.
Some poses that can be easily performed by expecting mothers are child pose, cat-cow pose, bound angle pose, squat pose, and easy pose. While beneficial, these poses must be performed with certain precautions, like being cautious while twisting and avoiding stretching and overheating. Remember to consult your doctor before getting into any prenatal yoga routine. So, enjoy your new journey with prenatal yoga to feel confident, strong, and at ease while you welcome your little one into this beautiful world.