Prenatal yoga is my favorite choice of physical activity for pregnant mamas!
The fantastic benefits of yoga during pregnancy include:
- Improved relaxation [1]
- Reduction of psychological distress [1]
- Labor preparation [1]
- Bonding with baby during pregnancy [1]
- Social connection with other moms in a group [1]
- Increased vaginal birth rate [2]
- Decreased premature delivery rate [2]
- Reduced birth weight (within normal limits) [2]
- Shortened first and second stage of labor (labor, pushing, and birth of baby) [2]
Whether you’re experienced with yoga or a beginner wanting to reap these benefits of prenatal yoga, the following tips will help you get the most from your practice!
1. Incorporate Positive Affirmations
Positive affirmations during your prenatal yoga practice can help you:
- Concentrate on your goals.
- Change negative thought patterns into positive ones.
- And influence your subconscious mind to access these new (and positive!) beliefs.
2. Twisting From Your Waist is a No-No
As your baby continues to grow, your pelvic ligaments (link) are loosening due to the hormone relaxin released during pregnancy to make childbirth easier, and twists from your waist can cause these ligaments to overstretch to the point of tearing.
Instead, try seated twists from the shoulder. Sit and keep your body facing forward while looking over your shoulder to stretch.
3. Focus on Your Oblique Muscles
Focus on your oblique muscles during your practice to avoid movement that may increase abdominal separation risk (diastasis recti).
Side leg lifts help work obliques without straining your abdominal muscles.
4. Avoid Prone Poses & Inversions
These movements, such as cobra or locust pose, should be avoided to avoid putting pressure on your baby.
Although many pregnant women insist on reaping the benefits of inversions while pregnant, it is best to avoid them because circulation and lung capacity are reduced as the baby grows. An excellent option to do bridge pose with a block or bolster’s support under the hips and spine.
5. Savasana on Your Side
From about 20 weeks on, lying on your back puts the entire weight of your growing uterus and baby on your back intestines and your vena cava, the largest in your body that carries blood back to the heart from your lower body.
Instead of doing Savasana on your back, try it on your side.
6. Focus More on Hip Openers
Hip openers can help the back, hips, and hamstrings open up and relieve tension as well as prepare your body for childbirth!
Pigeon pose is one of the best hip-opening poses during pregnancy. It relieves tightness, lengthens the spine, and is also a great time to pause and use some of your affirmations as well as connect your breath and body.
7. Breathing Exercises are Key
Breathing exercises can help you relax and connect with your body during your yoga session.
I recommend practicing deep and slow breaths that you plan to use during your labor!
8. Squats are Your Best Friend!
Squatting also helps open the pelvis and hips, increasing your flexibility to help with easier childbirth.
Various squatting poses range from seated to standing squats that can be held or a part of a continuous flow.
9. Incorporate More Props
Props such as blocks and bolsters can help you in yoga during pregnancy, especially for the second and third trimesters.
Blocks can help you get in and out of lunges, rest your elbows and head in Pigeon pose, and place it between your knees during Savasana on your side.
And bolsters are great to sit on with your legs crossed to help support lengthening your back and prevent your pelvis from tilting towards your back.
Conclusion
I hope these tips help you practice yoga in a way that will make your body feel better while also getting in that dose of daily recommended exercise during pregnancy.
You got this! You are encouraged, educated, and empowered.
Sources
[1] Prenatal yoga for young women a mixed methods study of acceptability and benefits
[2] The effectiveness of prenatal yoga on delivery outcomes: A meta-analysis
DISCLAIMER: This post is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding you or your baby’s health. Please read my Medical Disclaimer for more info
DISCLAIMER: This post contains affiliate links, meaning I may get a commission if you decide to purchase something through my links at no cost to you. Please read my Disclaimer for more info.
Leave a Reply