Research shows that just 30 minutes of exercise a day can make pregnancy easier [1]. Try yoga for great pregnancy workouts!
Why yoga?
Yoga simultaneously strives to improve both physical health and psychological skills necessary for pregnancy and childbirth. Yoga develops flexibility and endurance, trains the muscles of the core and pelvic floor, works with mindfulness, awareness and acceptance, and exercises your breathing to help to cope with pain, including during childbirth [2]. Yoga is ideal for relieving physical and psychological stress .
How does yoga help pregnant women?
Asanas relieve general tension.
Thanks to breathing exercises, the expectant mother learns to relax and prepares for the upcoming birth.
Studies have shown that the heart rate and blood pressure in pregnant women decrease after exercise.
Like any other physical activity, yoga helps mamas stay healthy [2, 3].
When can I start practicing?
Classes can be started from the first trimester of pregnancy and attended until the very birth. It is important to take classes specifically designed for expectant mothers, where the poses and flows will take into consideration your special requirements during pregnancy. If you’ve never practiced yoga before, it’s a good idea to consult with your gynecologist for any recommendations [2, 3].
What postures are best avoided
All prenatal yoga classes should be taught by specially-trained instructors who know what kind of exercises are best for mamas. Here’s a list of no-no’s for expectant mothers practicing yoga:
no exercises lying on your stomach or back
no crunches and squats
no difficult poses that involve maintaining balance
no backbends
no ”Bikram yoga” [4].
