You may associate yoga with the fast-paced and dynamic forms of power yoga. However, yoga is also ideal for recovering from injuries and staying healthy during pregnancy.
Pregnancy Yoga classes can help you sustain physical, mental, emotional, and spiritual health during your pregnancy. In this article, let’s explore what there is to know about it, as well as some essential reminders before starting your practice.
Understanding Pregnancy Yoga
As your body changes you may experience issues such as lower back pain, pelvic pain, balance problems, and postural changes. Pregnancy Yoga’s gentle strengthening and stretching asanas can help with these issues.
It is advised to wait until at least 12 weeks before attending any fitness classes such as yoga. If in doubt, check with your doctor who will assess your pregnancy and see what poses you can safely practice in class.
Reminders for Participating in Pregnancy Yoga
Pregnancy yoga needs to be safe and beneficial for you and your baby. Here are some tips to remember when joining a pregnancy yoga class.
1 – Stay Hydrated
Make sure to look out for your body temperature and avoid overheating. You may get hotter quicker so it’s a great idea to stay hydrated. Listen to your body and take things at your own pace.
2 – Maintain Your Breath
Your heart rate may naturally increase during your yoga practice, but it should not be too rapid or uncomfortable. You should always maintain your breath and be able to talk. You may be straining yourself too much if you cannot breathe and talk.
3 – Don’t Overstretch
During pregnancy, ligaments have less ability to stabilise the joints, making them more prone to injury. Bear in mind that although you may feel more flexible, the aim is to strengthen your body and this is best achieved by controlled movements.
4 – No Supine Postures after the First Trimester
Prolonged poses that are done on the back are not advised after the first trimester or around 20 weeks of your pregnancy. This can compress the aorta and reduce oxygen flow.
5 – Be Cautious with Standing Balances
During pregnancy, your centre of body mass will drastically change, which affects your balance. When doing standing balances it helps to have extra support or practice next to a wall.
6 – Avoid Deep Bends or Twists
Look out for any signs of pain when doing bends or twists. You can use modified versions of the poses that offer more support and provide less strain.
7 – Be Cautious With Inversions
Unless they are part of your regular practice, inversions like headstand are best avoided. It may be safe if you have experience in doing the pose and can do it with ease during your pregnancy.
8 – Listen To Your Body
Again, it is always best to consult a physiotherapist or a doctor before undertaking any pregnancy exercise. Watch out for any signs of discomfort, pain, or swelling. If your breathing is strained, or you cannot relax, you should pause and rest. Remember your teacher is there to guide you, so talk through any concerns you may have before class.
Yoga for pregnancy is a great way to stay active, have fun, and connect with your baby. It can improve your strength, flexibility, and posture. It can also reduce stress and anxiety and help with back and pelvic pain.
However, pregnancy yoga should always be practiced under the supervision of a professional teacher who has specialist expertise in prenatal yoga.
Are you looking for a pregnancy yoga course in London? The Power Yoga Co. can help you recharge, energise, and transform with live and studio yoga classes. Sign up for a class today!