Prenatal Yoga: Benefits for Mind and Body
Movement during the pregnancy period, especially in the form of prenatal yoga, is greatly encouraged for the numerous benefits. Research has indicated that prenatal yoga can not only help with pain tolerance and increased flexibility, but also help with anxiety and depression.
If you’re pregnant and considering yoga, here’s what you need to know.
What Is Prenatal Yoga?
As the name suggests, this type of yoga is designed specifically for pregnancy. It focuses on gentle movement, breathwork, and mindfulness that help with pregnancy-related joint pain and improve flexibility to prepare for labor.
Prenatal Yoga is often taught by certified instructors familiar with pregnancy anatomy and safety.
Physical Benefits of Prenatal Yoga
Prenatal yoga is specially designed to help with common pregnancy-related discomforts. The physical benefits of this type of yoga include:
- Reduced perception of pregnancy-related symptoms such as back pain, leg swelling, and sciatica
- Improved posture and balance while adjusting to the growing belly
- Builds strength and flexibility in key muscles for labor
- Encourages optimal fetal positioning through posture and movement
It’s important to practice with a pregnancy-certified instructor to ensure your safety.
Mental & Emotional Benefits
Along with physical benefits, prenatal yoga also promotes mental well-being by:
- Reducing stress and anxiety through deep breathing
- Helps with sleep and relaxation
- Cultivates a sense of calm and confidence
- Promoting an increased sense of bonding with the baby through mindfulness
Labor Preparation
Yoga can help mothers prepare for labor by teaching them breathwork techniques used during contractions in labor. It also teaches them mind-body awareness, which can improve pain management and teaches endurance, focus, and energy release, which greatly help in dealing with labor pain.
Most of these classes also encourage partner participation, so they know how to help you during labor while also providing a chance for bonding and teamwork
Research shows that yoga interventions during labor may help shorten labor duration by aiding its progress.
Is Prenatal Yoga Safe for Everyone?
Yes, most pregnancies can benefit from prenatal yoga. However, we always recommend checking in with your midwife first and getting the all-clear before starting anything new.
It’s also important to go to a certified prenatal yoga instructor so they are well aware of what your body is and isn’t capable of. Often, modifications are available for different trimesters or health conditions, so make sure you ask for an instructor if you’re struggling.
Remember, yoga is a mindfulness practice. If you feel like you’re challenging yourself a bit too much physically, it’s always better to step back and do what your body feels more capable of handling. For any other concerns, be sure to ask your midwife!