Yoga for Healthy Pregnancy

Yoga is a practice that can lead all pregnant women into a calmer, safer place. Whether one has been practicing yoga for years, or is more of a "sofa person" than a "mat person," most women can benefit from yoga tremendously during pregnancy. It can prepare them both physically and mentally for the laboring process. The asana practice helps to open muscles of the pelvis, reducing pressure on ligaments and easing lower-back pain. It promotes flexibility, strength and stamina, as it focuses the entire body on releasing and relaxing.

Throughout the stages of pregnancy, yoga helps to release stress that the changing body experiences in the joints and musculature. As the uterus grows, the anterior tilt of the pelvis places strain on the lumbar spine, applies weight to the abdominals, and externally rotates the femurs in the hip sockets. These shifts tax the ligaments and exaggerate the spinal curves, causing discomfort and fatigue. The increasing weight of the breasts can cause tension in the upper back and shoulders, and often the baby favors one side of the uterus, causing temporary scoliosis. These factors indicate the need for physical activity to help keep these conditions from becoming chronic. One simple yoga pose that can bring great relief is the cat pose. It stretches the lumbar spine and releases the neck and shoulders. Pranayama techniques can also counteract the harmful effects of stress and anxiety. Deep breathing reduces the blood pressure, heart rate and muscle tension. 

Practicing yoga can also support self-esteem and personal power. Many women begin to feel overwhelmed or out of control during the course of their pregnancy. Aspects of pregnancy that are perceived as negative, such as weight gain, morning sickness and decreased sexuality, can bring about feelings of depression and can cause a woman to have a low self-image. Yoga can refocus and balance a woman's energy, helping her shift into a more positive mind state. This positive place can also help a woman gain more control over her intuitive self. So much of labor has to do with trusting that the body is capable of the work ahead. Listening to one's intuition is crucial when the sensations seem overwhelming. 

The baby, too, benefits from all of this yoga. It receives increased oxygen and endorphins. The movement of the asana practice also gently massages the baby and creates an inner remembrance of relaxation. Babies will carry this within them throughout life. 

There are contraindications for practicing yoga during pregnancy, and each teacher and student should be aware of them. Some of these conditions include hypertension, pre-term labor, leakage of the amniotic fluid, cervical insufficiency or persistent bleeding. Yoga practice should be discontinued if there is an absence of fetal movement, severe back pain or fainting, and medical attention should be sought.

If you want to join my class Yoga for Healthy Pregnancy, you will find us in Harpers Fitness in Dunstable Leisure Centre from January 2013 every Wednesday at 10:50. All are welcome!