When you’re pregnant, your body and your mind both face a lot of changes. It can be challenging to feel physically comfortable and to cope with your thoughts about how pregnancy and a new baby will impact your life.
You may want to try prenatal yoga for a gentle way to manage your challenges. What is prenatal yoga? “Prenatal yoga is a version of traditional yoga that has been modified for pregnancy,” said Kelsey Bundy, a midwife with Banner Health.
Prenatal yoga focuses on poses and techniques that are safe and helpful for expectant mothers. It helps your body and mind adjust to the changes of pregnancy with gentle stretches, breathing exercises and relaxation techniques.
“Yoga is a type of movement where you are always learning and growing. Every practice will bring new insight. It brings together the physical, emotional and mind to have better resilience, which is so helpful for pregnancy,” Bundy said.
Benefits of prenatal yoga
“Many forms of movement in pregnancy are useful, but yoga incorporates so many elements that are beneficial to a mother’s health. It specifically focuses on physical, mental and emotional connection through poses and balancing practices,” Bundy said.
Practicing prenatal yoga can improve your overall well-being. Some of the most common prenatal yoga benefits include:
- Full body strength and flexibility.
- Relief from common pregnancy aches, such as back pain, joint tension and swelling.
- Quieting and calming the mind and releasing built-up energy and emotions with breathing techniques. “That can help you find more self-awareness and understanding,” Bundy said.
- Better sleep, since its relaxation techniques can help you unwind.
- Less stress and anxiety through mindfulness exercises.
- Prepare you for labor and delivery by strengthening the muscles you’ll use and teaching you breathing techniques that can help you manage discomfort and pain. “Many yoga poses are also great positions to try for labor management,” Bundy said.
Common prenatal yoga poses
“There are many safe yoga poses for pregnancy. Modification to your level is always important,” Bundy said.
To start with prenatal yoga basics, you may find these poses helpful:
- Cat-cow stretch: Start on all fours with your hands below your shoulders and your knees below your hips. Slowly bend your spine down towards the earth and then reverse the curve, arching your back towards the sky. This move may relieve back discomfort, help your spine stay flexible and strengthen the core and back muscles.
- Child’s pose: Kneel with your knees apart, then fold your upper body down toward your knees as far as is comfortable for you. This pose helps you relax, open the hips and release pressure on the pelvis.
- Tree pose: Balance on your left leg with the heel of your right foot above your left ankle, right toes on the ground and your right knee open toward your right side. “This is a good balancing pose that helps you find your center and support,” Bundy said. Reverse the pose so you are balancing on your right leg.
Talk to your health care provider before you start yoga or any other physical activity during pregnancy. Listen to your body and modify the poses as needed.
Safety tips for practicing prenatal yoga
Prenatal yoga is generally safe, but keep these tips in mind:
- Avoid poses that require lying flat on your back after your first trimester.
- Don’t push yourself into deep stretches or overexert your body.
- Choose classes led by certified prenatal yoga instructors.
Mental and emotional benefits
Prenatal yoga supports your mental health. It encourages mindfulness, helping you focus on the present moment and connect with your baby. Breathing techniques can also reduce stress and promote relaxation, preparing you for the demands of labor and parenting.
Getting started with prenatal yoga
You can try prenatal yoga in classes or on your own at home. “One aspect that I love of yoga is the community, so finding local yoga studios that offer prenatal classes would be a great option,” Bundy said. Try searching for prenatal yoga classes near me.
You can also try virtual options by searching for prenatal yoga at home to find apps or videos. You can fit a short yoga practice into your daily schedule in just 10 or 15 minutes. Be sure to choose options designed for pregnancy.
The bottom line
Prenatal yoga is more than an exercise routine. It’s a way to care for yourself and your growing baby by easing discomfort, reducing stress and promoting relaxation.
At Banner Health, we’re here to support you through every step of your pregnancy. Reach out to our experts for complete prenatal care, including resources to help you stay active and comfortable.
