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 exercise during pregnancy should be under a physician’s supervision.
Yoga Tips for Pregnant Moms to be
- Practice yoga slower
- Listen to your body (more than ever before)
- Keep your heart rate no higher than a recommended 140 BPM – learn more
- Consider practicing Ujjayi breathing (more below)
- Take a lot of breaks
- Practice 3 days per week if yoga is your only form of exercise
- You can practice daily!
- Avoid pushing or straining your body into poses
- 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 ankle is on an angle pointing to the front corner of your mat.
- Widen Warrior poses from the bottom up; don’t feel restricted to ‘heel to heel’ alignment, create some space between the feet for better stability and this will allow more room for baby
- 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 acclimated 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 activity 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 Yoga
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 help you to relax the mind and body by making the most of each and every breath you take.
What to wear during Yoga
Dress in optimal comfort and be certain to dress in layers. You can always shed a long sleeve tee or hoodie to the side if your body starts to heat up. And when the cool down begins, those items are there to help warm you right back up! A pair of leggings with a loose tank or tee will be just fine. Shorts or ‘yoga pants’ with a little flair are also super comfortable and flattering. It’s up to you to wear more form fitting clothing or loose. There isn’t a wrong way to dress as long as you and baby have lots of room to move and flow. Loved & Lavish by Heidi Klum is available at Destination Maternity and there are some great workout/yoga looks available here. Check out the family of brands that include Destination Maternity, Pea in a Pod and Motherhood Maternity. Wrap your precious cargo in these luxurious fabrics!
