Prenatal yoga: everything you need to know

girl meditation on the river

Prenatal yoga: everything you need to know

Prenatal yoga; Pregnant women with uncomplicated pregnancies are recommended to practice some physical activity, including prenatal yoga. Find out what its benefits are.

The physical changes that occur in the body during pregnancy, added to the nerves of becoming a mother, can generate stress in the pregnant woman. Now, did you know that prenatal yoga can help you regain balance?

Practicing yoga for pregnant women can be a great way to prepare for childbirth mentally and physically. In this article, we will talk about the benefits of prenatal yoga. Do not miss it!

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What is prenatal yoga?

Before focusing specifically on yoga for pregnant women, it is necessary to define what it is. It is a practice that includes concentration, breathing, and meditation techniques to achieve physical and mental health. In reality, more than a “practice” it is a lifestyle.

On a physical level, prenatal yoga tries to improve the flexibility and strength of pregnant women, in addition to teaching them to breathe and relax. The objective of this practice during pregnancy is to obtain the necessary tools to live an easier and more harmonious birth.

A 2012 study has suggested that this kind of exercise can be very beneficial when observing:

  • Certain psychological improvements during pregnancy and delivery
  • Greater tolerance to labor aches and pains.

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everything you need to know
everything you need to know

How are the yoga classes

If you are thinking about getting started in prenatal yoga, you may want to know beforehand what a class of this practice consists of. First of all, the classes have an average duration of between an hour and an hour and a half. During this period, you will perform different postures and breathing and meditation exercises such as:

  1. Greetings to the sun: a succession of postures designed to warm up the muscles and channel the body’s energy.
  2. Asanas: this is what the static positions that work the muscles are called. They are performed in duets of posture and counterpose. There are dynamic yoga classes where the postures will be done with movement.
  3. Relaxation: after the practice, it is time to calm the body and mind again before leaving. It may be the right time to meditate.

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Benefits of prenatal yoga

To help you make a decision, we will tell you what improvements you can notice when practicing yoga during pregnancy. Yoga offers a lot of benefits to future mothers, among them we can highlight:

  • Improved sleep.
  • It helps to increase flexibility and resistance, two important aspects of childbirth.
  • Reduces back pain.
  • It can help decrease the presence of nausea.
  • Decreases headaches.
  • Lower your stress levels.
  • Harmonizes mind, spirit, and body.
  • It keeps you agile and fit throughout the gestation.
  • It could help reduce pain during labor, according to a 2017 study.
  • It helps you connect with your baby: during the yoga class you will focus 100% on your own body and in this way, you can connect deeply with your little one.

When to practice yoga in pregnancy?

If it is pregnancy without complications, you can practice yoga from the beginning of pregnancy until delivery. That is, if you do not have a medical contraindication for physical exercise, you could start practicing this discipline right now.

Of course, we recommend that before starting, you consult with your doctor about it. He is better than anyone will be able to advise you on the basis of your health condition and that of your baby.

In case your doctor approves your wishes to start prenatal yoga, we give you another piece of advice: find a studio or gym with specialized classes for pregnant women. Don’t try to start this practice on your own. Remember that the most important thing at this time is the health of your baby. Extreme care!

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3 basic yoga poses

Do you want to know what awaits you in a yoga class for pregnant women? Here we tell you how to perform three basic postures, ideal for beginners.

  1. Dandasana: This is a basic pose. Sit on the floor with your back straight and stretch your legs. Rest your hands on the floor on the sides of your thighs. Make sure your legs are together. The main goal is to tone your back and legs.
  2. Sukhasana: it is perhaps the most famous posture of all and is closely associated with meditation. Sit on the ground and cross your legs placing each foot against the opposite knee so that it does not touch the ground. Keep your back straight. This position helps strengthen your back and increase flexibility in your groin, among other things.
  3. Tadasana: Stand with your feet parallel, so that your big toes touch but your heels are slightly apart. Keep your back straight, relax your shoulders and head. In this way, you will improve posture and help prevent sciatica pain.

What do you think about the benefits of prenatal yoga? Without a doubt, there are many and it is worth trying to take advantage of them. Remember: check with your doctor before signing up for a course!

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Anna Andersonne
Anna is a mother, yoga teacher, and psychologist. At YOGA LOAD she is the heart of the editorial team and writes about yoga, true happiness, and sustainability. Her articles are published in the Yoga Journal, Happy Way and GingerMag.