Yoga For Life

“Prenatal Yoga: ‘Ohm’ Your Way to a Healthier, More Comfortable Pregnancy”
   
From the moment you saw that positive pregnancy test, you knew life would never be the same. For the next nine months, you’ll be doing everything for two, from eating a healthful diet to getting regular medical care. You’ll also be exercising for two, which is why it’s critical to find a safe exercise, like prenatal yoga, that will keep you and your baby healthy and comfortable.

Prenatal Yoga is Good for You

Like any safe exercise, yoga has a host of benefits for expecting moms. According to the American College of Obstetrics and Gynecology (ACOG), exercising just 30 minutes on most days of the week may help prevent gestational diabetes, which is a factor in the development of preeclampsia, a potentially serious pregnancy complication. 

Studies also support prenatal yoga’s benefits. Research at the Cincinnati Children’s Hospital found that pregnant women who practiced yoga had lower blood pressure than those who walked for an hour each day. Thai researchers concluded that prenatal yoga shortened the amount of time participants spent in labor as well as the amount of labor pain they reported. A potentially shorter labor and perhaps less labor pain. What woman wouldn’t want that?

Yoga practice may also relieve common pregnancy aches. For example, child’s pose can help relieve the back pain that afflicts nearly 90% of expecting moms. If you suffer with sciatica, a compressed nerve that triggers shooting pain, specific forward bend poses can provide much-needed relief.

Insomnia, another common complaint, stems from a number of causes, including excitement, anxiety, and heartburn. But you don’t need to suffer through those sleepless nights—after all, you’ll have enough of those after the baby comes. The ACOG recommends using yoga relaxation techniques as a way to cope with pregnancy insomnia. These relaxation methods are a common feature in many prenatal yoga classes, and, once you learn to use them properly, they’re an effective, drug-free way to find insomnia relief.

Practicing Prenatal Yoga Safely   

During pregnancy you’ll find yourself modifying many of the things you do, whether it’s tying shoes or getting out of bed. Your yoga program is no different. The poses you find easy during your first trimester can become more challenging as your body grows.

As you move through poses, remember to adjust your body until it’s comfortable. If a movement or posture doesn’t feel right, don’t force it. Instead, switch to one that is more comfortable—perhaps downward-facing dog or child’s pose.

It’s also important to look for a prenatal yoga program especially designed for you and your growing baby. If classes are available locally, look for an instructor with experience or certification in teaching modified poses. And don’t worry if you don’t know an asana from an ashram—prenatal classes usually don’t require prior experience.

If you use a prenatal yoga DVD or an online tutorial, make sure the program demonstrates a variety of modifications to suit your ever-changing body.

Shed Those Post-Baby Pounds

As tired and overwhelmed as you might feel, don’t stop practicing yoga after the baby arrives. Prenatal yoga can be a gentle intro back into a regular exercise routine—just make sure you get your doctor’s okay before resuming any postpartum exercise.

When you get the all-clear for a regular workout, look for a yoga program that offers pound-dropping physical benefits as well as the relaxation techniques that keep moms sane.