Is it safe to do yoga while pregnant?

Safe

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by Hope Darby

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As a long-time yoga instructor, I can say with authority that yoga is absolutely safe for an expectant mother; in fact, yoga can relieve lower back pain during pregnancy, increase blood flow to the fetus, and even ease labor pains. Like with all exercise programs, it is imperative that a pregnant woman check with her doctor before embarking on a baby-and-me yoga regime. Additionally, if she is not attending a class designed specifically for pregnant women, the mother-to-be must be certain to inform the instructor of her condition. There are many yoga postures that need to be modified when there is a baby on board. Luckily, trained yoga professionals are well-versed in these modifications, and will be pleased to share their knowledge.

One of my most popular classes is one I've named "Baby Yogis." In this class, women in all stages of pregnancy learn how to safely maintain their personal yoga routines, and receive detailed guidance on the various pregnancy-related issues they are experiencing. From bladder-pummeling womb warriors to swollen ankles and back-aches, I have helped dozens of women enjoy safe yoga and bring a peace and bonding to their pregnancy that they may have been missing before.

For women in their first trimester, posture modifications are simple. Rather than placing your feet hip-width, step them out to shoulder-width. Twisting poses should be performed by twisting "open," or away from the belly, never compressing it. Full inversions are discouraged in all stages of pregnancy, even the first trimester. The focus of a first-trimester yoga class is on maintaining energy, flexibility, and circulation.

In the second trimester, the focus shifts slightly to shine on relieving discomfort. By this time, the expectant mother is beginning to show a "baby bump," morning sickness has come and (hopefully) gone, while back and leg pain are beginning to intensify. Typically, a woman in her second trimester is becoming frustrated with her changing body and hormones, and is frequently tense and emotional. Postures for students in their second trimester are modified further to accommodate the growing belly. Standing and balancing poses such as Mountain, Warrior, Extended Triangle, Tree, and Chair Pose are excellent for increasing leg strength and assisting circulation in the knees and ankles, which prevents swelling. However, students must perform these poses against a wall or chair, in order to maintain balance. Breathing exercises and meditation become more important in this phase of prenatal yoga, to help prepare the mother for delivery. I regularly receive request for chest and hip-openers, to relieve back and belly pain. Poses such as the Cow Face Pose and Reverse Prayer Pose help relieve tension, though it is necessary to remember that after week 20, a woman should not lie flat on her back any more. When performing floor-postures, keeping a rolled blanket beneath the lower back and head is mandatory for the safety of Mommy.

Once the third trimester arrives, our mommy yogis are looking too adorable for words in their yoga clothes, with their bellies showing and glowing skin. Despite their cute appearance, most women are fairly uncomfortable at this point, and looking for relief. The instructor will now focus on relaxation techniques, breathing methods, and focused meditation, while introducing postures that will help position the baby for easy delivery and prepare the woman's body for labor. Hip openers, such as the Bound Angle Pose and Seated Wide-Legged Forward Bend Pose will help relieve lower back pain. Not only that, but they will create space in the pelvis and relax the lower lumbar spine. These are exceptionally good poses to perform in the delivery room, as they are perfectly designed to make labor easier. Pelvic tilts and Cat Pose are extremely important poses in this phase of pregnancy, as they help to move the baby into the proper uterus-position for easy arrival into the world. They may even prevent the baby from moving into a breech-position.

By preparing her body and mind with yoga, a woman is arming herself to the hilt for a smooth, safe, beautiful delivery. The breathing techniques and focus exercises are invaluable during labor, not only for keeping the mother calm and strong, but for the new little life entering the world. Far from being unsafe for the pregnant woman, yoga is an essential tool for any expectant mother.

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