Prenatal Yoga: A Path to a Healthier Pregnancy
Overview
Prenatal Yoga is a type of Yoga specially curated for pregnant women. It creates a balance between our emotional, mental, physical, and spiritual wellness. In the olden days, the standard of living was very simple and our ancestral grandmothers worked at home and in the fields, thereby having a healthy childbirth. They ate home-cooked meals as there was no option of fast food/quick snacks in those times. They were very active throughout the day and had limited or no stress.
On the contrary, the lifestyle now is sedentary for the most part with continued stress and anxiety. Therefore the concept of Prenatal Yoga for pregnant women is beneficial for them to have a safe pregnancy. This is a growing industry now.
What is Prenatal Yoga?
Prenatal Yoga focuses on breathing and simple postures (Asanas) that can be beneficial for childbirth with a degree of lower labour pain and strengthening the muscles for an easy birth.
Your medical practitioner is the best person to advise whether you should practice Prenatal Yoga or not. Considering all your health parameters and the approval of your medical practitioner, you may enrol in a Prenatal Yoga class, with an experienced Yoga teacher, who is well-versed in the intricacies of Prenatal Yoga.
17 Benefits Of Prenatal Yoga
- Tones Muscles: Helps to tone muscles and relieve back pain.
- Comfortable: Gentle on the joints, making it more comfortable compared to other exercises.
- Breathing Techniques: Teaches proper breathing techniques, which can ease the mind, help you relax, and aid in the birthing process.
- Stress Buster: Relieves stress by relaxing muscles and the body.
- Toned Body: Keeps your body toned and flexible, supporting childbirth.
- Meditation: Promotes meditation and mental calmness, enhancing positivity about yourself and your pregnancy.
- Group Therapy: Group sessions provide a supportive environment to discuss anxieties and receive encouragement from peers and instructors.
8. Group Therapy: Group sessions provide a supportive environment to discuss anxieties and receive encouragement from peers and instructors.
9. Simpler: Gentle and simpler than other forms of exercise, aiding in the synchronization of mind and body.
10. Preparation for Childbirth: Prepare your body for childbirth by focusing on safe techniques.
11. Reduces Depression: Controlled breathing helps block cortisol, reducing depression.
12. Improves Blood Circulation: Enhances blood flow, providing oxygen-rich blood to the baby for better development.
13. Improves Labour: Reduces pain and anxiety during labour, boosting confidence and coping ability.
14. Mentoring: Provides recommendations for lifestyle changes from practitioners or instructors for healthy childbirth.
15. Enhances Sleep: Promotes better sleep by relaxing the mind and managing sleep patterns.
16. Strengthens Pelvic Floor: Strengthens pelvic floor muscles, reduces back pain, lowers risks of premature delivery and intrauterine growth restriction, and alleviates nausea and headaches.
17. Trimester-Specific: Tailored to each trimester, adjusting yoga practices as pregnancy progresses.
Important Guidelines for Practicing Prenatal Yoga
The following points are to be kept in mind for pregnant women wanting to practice Prenatal Yoga
- Loose-fitting garments should be worn so that you have adequate freedom of movement.
- You need to stay hydrated by drinking plenty of water, before, during, and after the sessions.
- You should take breaks in between so as not to strain yourself.
- Pay attention to your body signals: if you feel uncomfortable then you should immediately cease the practice.
- Always seek guidance and approval of your medical practitioner before beginning prenatal Yoga or any other form of exercise for that matter.
- Arrange for your medical practitioner to consult with your Yoga instructor so that you can be taught the poses/techniques that are permissible, as per your prevailing pregnancy condition.
- Last and most importantly, do not attempt online yoga, always seek the help of a trained and professional Yoga instructor who is an expert on Prenatal Yoga.
Safety Guidelines for Prenatal Yoga Practice
On the other hand, some things need to be kept and mind and avoided at all costs while practicing Prenatal Yoga.
- Do not lie flat on your back after the first trimester. Any Asanas that involve you lying flat on your back are to be avoided.
- Do not endeavour to try out any kind of headstands, shoulder stands, or any inverted poses.
- Do not overstretch your abdominal muscles or pelvic floor muscles.
- Do not attempt any kind of stretches that crunch your abdominal region.
- Do not attempt any stretches that involve twists of the abdomen/body.
- Do not attempt any stretches that need you to bend down thereby putting pressure on your abdomen.
- Do not attempt any sudden or jerky movements.
- Do not attempt Bikram /Hot Yoga as the increased temperature may prove harmful to you and the baby.
- Do not attempt fast or strenuous exercise.
Conclusion
Remember, you are practicing Yoga to relax and ease the birthing process. It should be gentle and effortless without hindering or complicating the birth process.
Pregnancy is a wonderful experience and with proper healthy food, some mild exercise or Prenatal Yoga, sound sleep, adequate hydration, some Meditation, lots of positivity, and being surrounded by your loved ones will enhance the experience. Not to forget the regular health checkups!
Begetting a baby is priceless. So, all you mothers-to-be, out there, take care of yourself and your baby. A happy healthy mother and a happy healthy baby are all that’s important.
Medical practitioners do recommend Prenatal Yoga for pregnant women. Gynaecologist Dr. Kiran Coelho states “I advise pregnant ladies to join prenatal yoga classes to stay fit, calm, and stress-free.”
