More and more doctors now recommend that their pregnant patients take up yoga during pregnancy, as it keeps them fit with a low impact and all-around workout.
A well-balanced yoga session helps with lymphatic drainage, which means "yoga mothers" do not get so puffy and pudgy and are rarely bothered by fluid retention and swollen joints.
Their muscles are better toned so they are not flabby, and because of a good endocrine system that controls their hormones, they are not prone to being overweight. In addition, yoga also helps the women become calmer and focused through the use of breathing and relaxation.
Prenatal yoga is safe and adaptable however far along your pregnancy. However, most studios offering prenatal yoga often prefer that the women are already in the second trimester of pregnancy, simply because most miscarriages happen in the first trimester.
Also, drastic hormonal changes during this term may affect their fitness levels. Women in the first trimester of pregnancy should focus on exercises that develop breathing awareness while sitting or lying down.
Before you join a prenatal yoga class, make sure the teacher knows all your medical conditions, including any past injuries, spinal problems such as slipped disks or scoliosis, and other physical discomforts you are experiencing during pregnancy.
This short sequence of yoga poses can be done at home at your own pace. It is modeled by Hannah Park, who was 30-weeks pregnant in this picture and who has been attending my class for over three months, sometimes twice a week.
Before you do these exercises, do some gentle warm ups. Roll your head from side to side gently, rotate your shoulders, and then circulate the hips, the knees and the ankles. Breathe deeply through your nose throughout the whole practice.
Remember NOT to overdo the stretches. During pregnancy your body releases the hormone relaxin, which softens all the joints to prepare you for birthing, meaning they can be easily dislocated if stretched too far.
Prenatal yoga poses:
1. Breathing and centering (Photo A) - sit comfortably with a tall spine on a chair or on a cushion and close your eyes. Place one hand on top of your belly, right below your breasts and the other on your lower belly. Take a deep breath and feel your belly expand and your spine become longer. Breathe out slowly and feel your body contract again and the muscles relaxing.
2. The cat (Photo B) - This pose relieves the pressure of the uterus on the lower back and the pelvic floor, allowing blood to circulate without stricture.
Kneel on all fours with your knees hip-width apart and your arms shoulder-width apart. Keep your palms flat on the floor and spread the fingers apart with the middle fingers parallel to each other. Keep your head in line with the base of your spine. Take a deep breath and as you exhale, tuck your pelvis and your head inward as you curve your spine like a cat. Repeat this a few times.
3. Half forward bend (Photo C) - This pose encourages blood flow to the legs and pelvis, and helps relieve the spine of the weight of the uterus. It also expands the abdomen and lungs, creating more space and oxygen for you and the baby. If you have high blood pressure, don't position your head below your waist.
Stand with your feet about the width of your mat, facing a wall or a chair or a kitchen counter. Place your hand on this support about shoulder-width apart and stretch your arms away from you, so that your torso and arms form a 90-degree angle from your legs. If your hands are on the wall, press the palms of your hands and spread your fingers apart actively.
4. Triangle (Photo D) - This pose improves pelvic flexibility, tones the lower back strengthens the legs and opens up the chest.
In a standing position, move your feet as far apart as is comfortable. Turn your right foot out to the side and left foot in slightly. Inhale and raise your arms to the sides and tuck your tailbone under. Exhale and stretch out sideways to the right, concentrate on lengthening the space on your left side, and place your right hand down to a comfortable point on your right leg. Raise your left hand in the air. Hold the pose for a few breaths then repeat on the other side.
5. Squat (Photo E) - This pose creates more room for the baby, opens up the pelvis and stretches the lower back. If your feet cannot be flattened, place a block or a rolled blanket under your heels. For extra support, sit on blocks, cushions or a low stool, or lean against a wall.
In a squat position, turn the toes out slightly. Place your hands together in the prayer position and gently push your knees sideways with your elbows. As you inhale expand your chest and left your lower ribs up and away from the baby, as you exhale lengthen your tailbone downward. Hold this for as long as is comfortable. Then sit on the floor and shake out the tensions of your legs.
Cautions: Don't do this pose if you are more than 32 weeks pregnant and your baby is in the breech position.
6. Tailor's pose (Photo F) - this pose tones the pelvic floor, increases the blood supply to the whole pelvic area including the bladder and eases tension in the leg joints.
Sit on the floor, bend the knees and bring the soles of the feet together. Hold the feet and draw the heels towards you. Gently allow the knees to drop toward the floor and breathe your tailbone down into the floor. Open the abdomen, drop the shoulders and stretch the spine upward. Stay here for as long as is comfortable.
7. Supported Savasana (Photo G) - Once your pregnancy reaches seven months, you should not lie flat on your back or on your right side as it will create pressure on the vena cava vein, which moves blood from the lower part of the body, the uterus, to the heart.
In prenatal yoga, the final relaxation is done by lying on the left side or reclining back. Allow yourself at least five minutes of total relaxation in this pose.
Prenatal yoga is the best thing you can give to yourself and your baby, as it keeps you fit, relaxed and able to enjoy your journey toward motherhood. Namaste.
- Photos by P.J. Leo
