Yoga helps relieve back pain, reduces the risk of depression and anxiety, and increases the strength and flexibility of muscles needed for childbirth [1]. Sounds like a great plan. However, is it suitable for all pregnant women?
Previously, it was believed that exercise during pregnancy was only for those who were already active and that you should avoid starting to exercise if you were already pregnant. The approach is different now, as the American College of Obstetricians and Gynecologists (ACOG) advises physical activity for all pregnant women, excluding only those with health issues (discussed below). Prenatal yoga is a highly recommended form of physical activity for expectant mothers [2].
Which health issues can prevent a woman from practicing yoga during pregnancy?
The list is the same as for any other physical activity:
Certain types of heart and lung diseases
Cerclage
Being pregnant with twins or triplets (or more) with risk factors for preterm labor
Placenta previa after 26 weeks of pregnancy
Risk of preterm labor during this pregnancy or ruptured membranes (your water has broken)
Preeclampsia or pregnancy-induced high blood pressure
Severe anemia [2]
You should always consult your obstetrician-gynecologist before starting any exercise routine.
I've never done yoga before. What if it's too difficult for me?
Prenatal yoga is different from other types of yoga. It is about gently helping you prepare for childbirth by relaxing the body while using safe techniques during all phases of pregnancy [3]. Your prenatal yoga class will likely include:
Breathing
Gentle stretching
Some postures (only those that are safe for pregnancy)
Cool down and relaxation [1]
Inform your instructor about your pregnancy before starting any other yoga class.
Are there safety guidelines for prenatal yoga?
The safest choice is to take a class designed for pregnant women. Look for a class taught by a certified prenatal yoga instructor, as they are familiar with the specific poses to avoid and those that you should focus on.
As with any form of exercise, don't push yourself. Listen to your body and avoid anything that could be unsafe or unhealthy for a pregnant woman [4].
