The benefits of Yoga are plentiful and one can still benefit even when pregnant. Many moms-to-be have many questions with regard to how often and if they can continue their practice once they’ve conceived. By aligning the body carefully and paying close attention to your limits, Yoga can absolutely be experienced during pregnancy. Be sure to discuss with your doctor your desire to practice, whether weekly or more regularly. All forms of excercise during pregnancy should be under a physician’s supervision.
- Practice yoga slower.
- Listen to your body (even moreso!) and avoid pushing or straining your body even if you would if you were not pregnant.
- Remember to breathe, and breathe slowly and deeply. This will increase lung expansion and make better use of your breaths during labor.
- Place heels at an angle. In poses such as Triangle, Warrior I and Warrior II, make sure your back leg / ankle is on an angle.
- Widen Warrior poses from the bottom up; in other words don’t feel restricted to ‘heel to heel’ alignment, create some space between the feet for better stablilty
- Avoid poses that have any weight resting fully on your stomach. *This is especially true during the 3rd Trimester including but not limited to Cobra, Full Frontal and prone, belly down poses.
- Always practice poses with at least one foot on the ground. This will keep your blood pressure from spiking; pass on inversions unless you are well acclamated to them.
How often to practice Yoga during Pregnancy
Practicing yoga during pregnancy is a great way to keep your muscles and joints limber. Not to mention the effect yoga can have on possibly increasing your chances of delivering your baby naturally. Typically, and this is dependent on your physical activiy prior to conception, women should attempt to keep their heart rates lower than 140 BPM. Yoga typically will not raise your heart rate much higher than this, especially Hatha-based styles discussed on this website. Therefore, moms-to-be are encouraged to practice yoga after discussing with their doctor. If yoga will be your only exercise during the week, 3 days per week is recommended. Again, remember to take many breaks and alternate between more challenging and relaxation poses during your practice.
Ujjayi Breathing during Labor
The breathing technique in yoga, known as ujjayi, means for you to take in air slowly through the nose, filling the lungs completely followed by exhaling the breath completely until the stomach compresses. Learn how to master ujjayi style breathing and you will much better prepare yourself for labor and childbirth. It will train you to stay calm when you need it most. During labor pains you may become anxious. This triggers adrenalin within the body and reduces oxytocin in the body, the hormone that makes labor progress. Practicing yoga on a regular basis may help you recognize the body’s tightening or cramping during labor and rather, help you to relax the mind and body through breathing.
