Yoga is the perfect companion during your pregnancy. It helps you fully embrace the wonderful transformations during this exciting time, emotionally, mentally, and physically. It also supports you in listening closely to what is good for you and what might be too much, as it promotes mindfulness. However, there are a few things to keep in mind, as your yoga practice will change during pregnancy. During this time (and really at any time), the following applies: switch off your ego and accept your limits. This article will tell you exactly what you should keep in mind during this wonderful time of your pregnancy.
Why yoga is worthwhile during pregnancy
Especially during their first pregnancy, expectant mothers often have many questions about their yoga practice. For fear of doing something wrong, many women prefer to avoid yoga altogether. However, staying flexible and fit during pregnancy is absolutely beneficial. Yoga perfectly prepares you for the upcoming birth and even helps with common discomforts like back pain, water retention, or fatigue.
In addition, the breathing exercises typical of yoga will help you relax and focus on yourself, your body, and your baby in your belly. Understanding the quality of your breathing can also be very helpful during labor. Proper breathing during labor can release tension and thus even reduce pain.
Exercises like the child's pose, which promotes calm and relaxation in the expectant mother, also help relax the unborn child. The mother's calmness gives the child a sense of security and comfort.
What you need to consider
Whether pregnant or not, the general rule for yoga is that you should only practice it when you feel like it and feel physically fit enough. During pregnancy, this mindfulness of your body is more important than ever; after all, it's no longer just about you, but also about your unborn child.
In general, you should be aware that some yoga exercises are no longer suitable for you or should only be practiced in a modified version. Therefore, be sure to let your teacher know that you're expecting a baby, as this is the only way they can adapt the exercises for you.
You should definitely avoid strong twisting during pregnancy. This puts pressure on the organs, which can even trigger premature labor.
You should also be careful not to overstretch. You may find that you are particularly flexible during pregnancy. This is because your muscles, tendons, and ligaments are softer and therefore more stretchy. As wonderful as this feeling may be, you should definitely avoid going into the final position.
You should also avoid lying on your stomach, especially after the end of the first trimester. Exercises like the cobra pose are taboo from now on. You should also avoid backbends, and you should also skip core-strengthening exercises.
The best yoga exercises during pregnancy
During pregnancy, you should practice slow and gentle yoga if possible. For example, strenuous Vinyasa poses are no longer such a good idea. Breathing, meditation, and body awareness should be the focus from now on.
These exercises are suitable for you as a pregnant woman:
To ease labor, exercises that stretch the pelvis and hips are particularly effective. The only exception is if your cervix dilates prematurely. In that case, you should avoid these positions. Examples of these positions are Bhadrasana (the butterfly pose), Malasana (the squat pose), or the meditation pose. Malasana, in particular, is very popular in Asia. It's reported that women there often spend the entire day in this position—doing laundry, cooking, chatting—and that births there are much more problem-free than in the West.
Exercises that open your sides and create more breathing space are also beneficial. However, be aware that intense abdominal stretching can trigger contractions.
Many women complain of back pain during pregnancy. Gentle rocking movements and exercises on all fours, such as cat-cow pose, can provide relief.
In addition, all standing exercises are very suitable during pregnancy, as they promote mobility. Another positive aspect is that standing doesn't put any pressure on your abdomen from any side.
Which aids are suitable for pregnancy yoga?
Yoga props are a wonderful support for the expectant mother and help to get into different positions safely.
Yoga blocks, for example, are particularly useful when the floor cannot be reached at all or only with difficulty in standing positions.
Bolsters are not only suitable for asanas on your back, but also provide general relaxation. When you sleep, you can easily slide the bolster between your knees for a wonderful slumber.
You should also always have a blanket handy during your practice. You can use it to sit on during meditation, to place under your knees if pain arises, or simply for extra warmth during Savasana.
When you should NOT do yoga
As a general rule, discuss your yoga practice with your doctor first. We're happy to give you all the advice you need about pregnancy and yoga, but we're not doctors! Every pregnancy is different, and therefore these tips shouldn't be considered universally applicable.
You should avoid yoga if your cervix is already dilated. As already mentioned, squatting asanas are particularly unsuitable in this case. Caution is also advised if you have certain heart, lung, or blood pressure problems.
If you suspect a premature birth or if your placenta is particularly low, yoga is not suitable for you. You should also avoid yoga if you have severe anemia or bleeding.
Listen to your body, don't push yourself beyond your limits, and check in with yourself to see what feels good and what seems strange. Mindfulness during pregnancy is especially important, and caution is advised at all times. But if you listen carefully to your body, your yoga practice can be a great source of relief during your pregnancy.