PREGNANCY YOGA

Pregnancy is an amazing time when your mind and body goes through huge changes. Whether it’s your first pregnancy or your fifth - during this time, yoga can still play a key part in your overall wellbeing. Whether it’s using gentle postures for toning and flexibility, or meditation and breathing techniques for relaxation, there is an element to yoga that will be for you.

Yoga can promote many beneficial effects for not only physical health, but also mental health through a regular practice. Learning how to properly relax is always beneficial but during pregnancy none more so. Most women are working and/or may already have other children to care for and beginning early to build in time for relaxation and breathing into a busy day will be invaluable.

Using yoga to begin or continue to increase your flexibility will also be valuable. It will ensure all parts of your body are exercised gently – muscles are toned, spine and joints flexed as well as circulation improved.

It is felt that yoga can also help promote concentration and positive thoughts. Mental wellbeing as well as physical wellbeing will be beneficial during, what can be, a time of anxiety as well as great excitement. Thinking positively can have a good overall effect, when moods and hormones are fluctuating.

A regular gentle practice can also enhance the functions of the body such as digestive and respiratory, helping to remove and release toxins and stimulate healing.

Benefits of Yoga

1. Increased oxygen supply to the blood and brain through yogic breathing techniques, improves general health, relaxes the body and concentrates mind
2. Yoga postures which stretch and strengthen your muscles will help to reduce the pains and discomforts due to added weight and your changing centre of gravity
3. Holding various yoga postures will promote strength and flexibility, which will benefit posture, muscle tone and help to maintain a sense of control as your body changes
4. Yoga can relieve stress and tension by learning how to fully relax, which can also be beneficial during labour
5. A vital element of yoga, breathing, can be both relaxing and energy boosting and can be used at any time for a variety of reasons, for example stress relief. These techniques can also be used during labour and birth
6. High blood pressure during pregnancy is reduced due to increased blood flow, reduction in stress hormones and hormones that can trigger labour

If you are trying yoga for the first time it is advisable to join a class and learn under the supervision of a trained pregnancy yoga teacher who will teach yoga postures, breathing and relaxation techniques that are right for you. Some classes will provide yoga mats, towels and props. Wear loose fitting, comfortable clothing, and bring a warm top to cover yourself at the end of the class during relaxation.

Props are very useful for supporting you in postures during pregnancy, or for use when meditating or during relaxation. A trained teacher can advice you on when props are appropriate and how to use them.

Below are some suggested postures for each trimester:

1-3 months – early stage

At this early stage, during the formulative stages of your pregnancy it would be advisable to continue with basic stretches and poses to remain supple, to strengthen your arms and legs to assist with circulation. It is also advisable to practice using pranayama (breath control) which could be beneficial throughout not only your pregnancy but during the birth.

Mountain Pose (Tadasana)

Tree Pose (Vrksasana)

Warrior Pose 1 (Virabhadrasana 1)

Standing Side Stretch pose (Ardha Chandrasana I)

Half Butterfly (Ardha Titali Asan)

Sleeping Abdominal Stretch Pose (Supta UdarakarshanAsan)

Palm Tree Pose (Tadasan)

3-6 months – mid stage

During this stage the baby has formed, is developing and growing as well as putting on weight. Your energy levels may be soaring or they may be flagging. Be aware of your mind and body and how it feels.

At this stage of your pregnancy and as your bump grows you may well be restricted to the type of poses you will comfortably be able to practice.

It is not advisable for example, to practice any poses that put pressure on your stomach or back. However, there are still many postures you will easily be able to undertake which will still have beneficial effects.

Poses to try:

Reclining bound angle pose (supta baddha konasana)

Two knee spinal twist

Warrior pose II (virabhadrasana II)

Waist Rotating Pose (kati chakrasan)

Cat Pose (marjariasana)

Prenatal sun salutation (urdhva hastasana)

6-9 months – late stage

At this late stage, some poses will need to be adapted to enable you to comfortably and safely continue yoga. Poses and gentle stretching at this stage to help with circulation and exercising the hips, back, neck as the pressure on these areas will be considerably more intense. Care must be taken with any poses that over-stretch and if you suffer with high blood pressure, any poses which require you to raise your arms above heart level should be limited.

Poses to try:

Cat Pose (marjariasana)

Half Butterfly (ardha titali asan)

Sleeping Abdominal Stretch (supta udarakarshanAsan )

Ankle Crank

Shoulder Rotation