Is yoga good for pregnancy

Health Benefits and Safety Considerations

Written by WebMD Editorial Contributors

Reviewed by Dan Brennan, MD on March 02, 2021

What Is Prenatal Yoga?

Prenatal yoga is a type of yoga designed for pregnant women. Yoga is intended to create a balance between emotional, mental, physical, and spiritual dimensions. Prenatal yoga is about helping you prepare for childbirth by relaxing the body and focusing on safe techniques and poses in all stages of pregnancy.

Yoga can improve your physical and psychological health — and not just for the duration of your pregnancy. If you didn't practice yoga before pregnancy, it's best to talk to your doctor before starting any prenatal yoga classes.

Why You Might Want to Try Prenatal Yoga

It's good for you and your baby to get at least 30 minutes of movement each day. You don't need to do extensive workouts to see the benefits of exercise. Prenatal yoga is a low-impact fitness routine that can help improve your mood and sleep, increase your strength and flexibility, and decrease lower back pain and other common symptoms of pregnancy.

More benefits of doing prenatal yoga include:

Reduces stress and symptoms of depression and anxiety. The combination of intentional movement and structured breathing can help alleviate symptoms of depression. Breathing in slow, rhythmic breaths activates the nervous system and blocks cortisol, which, in high amounts, has been linked to depression.

Improves blood flow. The stretching and movements in yoga help increase blood flow to your heart. Improved blood flow means more oxygen-rich blood is going to your baby. This keeps your baby on track for healthy development.

Betters your labor experience. Starting prenatal yoga in any trimester can help you better relax and stay positive once you go into labor. Meditation and breathing exercises have been shown to reduce pain and anxiety during labor. Being confident and building your coping abilities will also help you have a less painful labor experience.

Helps you build a support system. Prenatal yoga classes can also help your social life by connecting with other expectant moms. A strong support system makes childbirth and postpartum easier. Anxiety about the delivery process can make labor worse. Being able to talk through your experience and hear others' stories can be comforting.

Yoga During Each Trimester

The further along you are in your pregnancy, the less intense your workouts should be.

The first trimester. You may feel fatigued and sick during this trimester. Try to avoid overworking yourself. Doing yoga poses slowly and carefully will prevent you from feeling worse. Yoga can alleviate pregnancy symptoms like nausea and backaches.

The second trimester. At this stage, you’ll want to avoid belly poses and sharp twists. If you've been practicing advanced poses like backbends and inversions — where your feet are above your head — you may want to modify them. Inversions can compress your lungs and cause severe discomfort.

The third trimester. You may feel tired more often and your balance may be off-centered. Yoga during this time should focus on restorative and hip-opening poses. Light stretching will help ease your aches and pains. Avoid lying on your back. Blocks and pillows can help you get into comfortable, safe positions.

Safety Considerations

Movement and exercise are great ways to stay healthy during pregnancy, but pushing yourself too hard can be counterproductive. Certain exercises and poses can be dangerous to you and your baby.

There are certain types of yoga to avoid when pregnant. Hot yoga can be dangerous because extreme heat can cause neural tube defects. Twisting and bending should also be avoided. These movements can put you off balance and increase your risk of falling. Poses that put a lot of pressure on your abdomen can harm your baby as well.

Even if you exercised before pregnancy, you should still talk to your doctor before beginning any prenatal yoga routine. Watch for signs like sharp pain with certain movements, vaginal bleeding, or decreased fetal movement. If a movement or posture doesn't feel good, slowly bring yourself back to a comfortable position.

Is yoga safe during pregnancy?

(Image credit: Getty Images)

Is yoga safe during pregnancy? Whether you’re an experienced yogi or you just want to reap the benefits of exercise, yoga is a great way to keep mobile and active. Regular physical activity during pregnancy is essential to keep your body healthy and strong and prepared for birth – and yoga is one of the most beneficial forms of exercise.

But is yoga safe while you’re expecting? Advice from the American College of Obstetricians and Gynaecologists for moms-to-be is that modified yoga is a safe exercise during pregnancy. However, like with all new exercises during pregnancy, it’s recommended that you get the go-ahead from your health care professional before joining a class.

• Related: Best resistance bands

Yoga is a popular way for expectant moms to increase flexibility and strength, ease tension and stress and help relieve some common prenatal symptoms, from lower back pain to tight hips. And best of all, all you require is comfortable, loose-fitting clothes, a supportive maternity sports bra and one of the best yoga mats .

We spoke to the experts about everything you need to know about yoga during pregnancy, any potential issues that could occur and the benefits of yoga during pregnancy.

Yoga during pregnancy: What you need to know

Yoga supports your changing body

"Yoga can be a great way of maintaining strength and flexibility throughout your pregnancy," Leanne O'Brien Consultant Women's Health Physio at Six Physio told Live Science. It also strengthens and tones important muscle groups, especially your hip and abdominal core muscles and pelvic floor in preparation for labor and delivery.

"However, it’s important to be mindful of how far you’re stretching your joints when pregnant as you’ll naturally have more joint mobility due to a hormone called relaxin. This hormone encourages the joints around the pelvis to slacken slightly in preparation for vaginal delivery. Because of the additional mobility, you’re more prone to over-stretching and potentially straining the muscles or ligaments."

• Read more: Can yoga fix your posture?

(Image credit: Getty)

Start doing yoga in your second trimester

Although there’s no evidence that yoga in your first trimester is harmful, it’s generally recommended that you should start in your second trimester. The British Wheel of Yoga recommends that you don’t attend a yoga class before you’re 15-weeks pregnant. "As your body changes during pregnancy, it’s important to adapt the practice as well. The most important thing is to start listening to what works and what doesn’t because this can change daily," Indaba Yoga Teacher, Giulia Lurza told Live Science.

Be aware of your changing body

"Your center of gravity changes during pregnancy to accommodate your growing bump, and this can make it more difficult to maintain your balance when completing more challenging exercises," O'Brien said. "Yoga is a great way of growing more accustomed to your changing center of gravity by allowing you to practice maintaining your balance in different positions. By challenging your balance, it helps to stimulate the neural pathways in your brain responsible for balance and helps you grow accustomed to your ever-changing center of gravity."

"This does mean that you may need to be more cautious in yoga classes and use blocks for support. You may also want to position yourself close to a wall in case you need to reach out and steady yourself," she said.

Which type of yoga is best during pregnancy?

Though there are a variety of different types of yoga , it’s important to do a class that is suitable for your nine-month stretch. Most classes typically involve physical postures (asanas), breathing exercises (pranayama) and relaxation.

"If you’re starting yoga for the first time whilst pregnant, I would recommend that you find a prenatal yoga class," suggested O'Brien. "Prenatal yoga classes have an adapted repertoire of exercises that prevent you from over-stretching the ligaments and muscles around the pelvis. The poses are less intense and focus more on balance and postural control. It’s incredibly important to remain strong and active during pregnancy, however, exercises often need to be adapted to ensure you can complete them pain-free," explained O'Brien.

If you practice yoga regularly, you may want to reduce the intensity of your sessions depending on how your body is feeling. Hatha and restorative classes are good options due to their gentle and slow-paced style. According to Lurza, Forrest yoga has a lot of variations for pregnancy. "It works on posture, builds up physical and emotional strength and helps you bond with your growing baby. "

What are the benefits of pregnancy yoga?

There are a variety of different benefits of practicing yoga in pregnancy, including:

1. Pregnancy yoga helps relieve stress

Pregnancy can be a stressful time for some women and with mental health affecting physical health , yoga can be a good source of stress relief. "Yoga is a great way of alleviating stress and tension in the body, allowing you to connect with your thoughts and your breathing. Your breathing becomes shallower in the second and third trimester as the baby restricts your diaphragm from lowering effectively, so you naturally become breathless more quickly," O'Brien explained.

2. Pregnancy yoga improves your posture

Your posture changes during pregnancy as your pelvis tilts forward due to the weight of the bump. According to O'Brien this can encourage the upper back and shoulders to slouch forwards slightly, creating tension and stiffness in some women. "Moving the upper back and shoulders during a yoga session can alleviate this tension and ensure that the postural muscles are working to support your back."

(Image credit: Getty Images)

3. Pregnancy yoga prepares your body for birth

"It’s important that women maintain their ability to squat and bend forwards comfortably during their pregnancy," O'Brien said. "Squatting forms the basis of the most effective birthing positions and is essential for daily movement. Yoga can be a great way of keeping you active and maintaining strength in the pelvis and leg muscles to assist with squatting and to improve your ability to bear down and push during labor. It also helps to strengthen the pelvic floor."

4. Pregnancy yoga improves your mood

We all know that exercise has a positive impact on our mental wellbeing, including reducing anxiety and depression. But yoga during pregnancy also has the ability to boost your mood. One study in the Nursing Science Quarterly journal found that pregnant women who took part in a 6-week yoga program during their second and third trimester felt stronger, more optimistic and had better overall wellbeing.

5. Pregnancy yoga promotes better sleep

It’s not uncommon for pregnant women to suffer from sleep problems due to fluctuating hormones, physical discomfort and worries about motherhood. But studies show that regular yoga practice can improve the quality of your sleep. One study published in the Complementary Therapies in Clinical Practice journal found that yoga reduces sleep disturbances, as well as anxiety and prenatal depression.

Pregnancy yoga safety tips

Here are some ways that you can practice yoga safely:

• Always tell your yoga teacher that you’re pregnant, so they can modify postures, and check that they’re trained to teach pregnant women. Or better still, go to a prenatal yoga class.
• Don’t exhaust yourself – if you can’t hold a conversation while moving, you’re working too hard.
• Always listen to your body – Mentally check in with how you’re feeling throughout the session to ensure you don’t over-stretch.
• Avoid yoga positions that involve lying flat on your back from 19 weeks onwards, O'Brien recommended. “This is to reduce the risk of your uterus pressing against the main blood vessels in the abdomen. Poses that place a lot of pressure on your abdomen, such as boat pose, should be avoided.”

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Karen Gordon is a freelance writer and web content editor with a special interest in health, and is based in the United Kingdom, As well as contributing to Live Science Karen has written for a variety of other publications, including NetDoctor, Patient.co.uk, Good Housekeeping, Prima, Cosmopolitan, Harper’s Bazaar and others.

Yoga for pregnant women

Yoga for pregnant women allows you to kill two birds with one stone: prepare for childbirth physically and psychologically. Women who practice yoga during pregnancy also avoid perineal tears and postpartum depression.

Any inverted position is useful for the unborn child - this will help the fetus to better accommodate.

Why practice

Many doctors admit that expectant mothers who practice yoga have good physical health and radiate optimism. Their bodies are plastic and prepared so that during childbirth they can take any comfortable position. With the help of yoga exercises (called asanas), you can get rid of various types of pain associated with pregnancy and reduce the pain caused directly by childbirth.

What exactly does yoga give expectant mothers? In short, yoga is not only a set of stretching exercises, but also methods of cleansing the body, relaxation and proper breathing. The meaning of any yogic exercises is by no means that, as folk myths say, tying in three knots or going without food for a month. Yoga teaches you to find comfort in any unusual or uncomfortable situation - physical and psychological. And, of course, it strengthens the body and spirit.

When to start

Expert comment

In India, quite a few women practice yoga while expecting a baby. Some start only when they find out that they are pregnant - they attend special classes in which they receive significantly less workload than those that have been practicing for a long time. But there are many women in India who do not attend special classes, they themselves daily perform at home a small group of exercises that they have learned in the family. Their mothers, grandmothers, great-grandmothers did these exercises when they were pregnant. Expectant young mothers in India have no doubts about the need and expediency of such classes, since Indian women have a special physical and moral preparation for childbirth is a centuries-old tradition.

Yoga instructors say that you can start classes at any stage of pregnancy, citing as an example women who came to their group 2-3 weeks before giving birth and had time to learn something. However, starting yoga already in an interesting position, you should always consider two factors: your time and your level of physical fitness. If you have practiced yoga before, it makes sense to go to a special "pregnant" group. The instructor of which, by the way, must have a certificate that he is prepared to work with expectant mothers.

What's good?

It is clear that the training program for pregnant women is developed taking into account their interesting situation. Yoga exercises perfectly strengthen the whole body, gently work with the spine and joints, which carry an increased load during pregnancy. Static postures improve blood circulation in the pelvic area, strengthen the spine and muscles directly involved in the birth act. All asanas should be performed slowly and smoothly, without any attempts at aerobics.

Any inverted position is useful for the unborn child - this will help the fetus to better accommodate. Stretching exercises will make the tissues more elastic, and this gives a woman the opportunity to avoid perineal injuries during childbirth.

Pregnant women especially need breathing exercises: they are recommended to be performed several times a day. They additionally supply oxygen to the mother and child, and most importantly, yogic breathing practices will come in handy during childbirth - they will relieve pain, help to avoid weak labor activity, as well as hypoxia in the child. Those who practiced yoga during pregnancy claim that body cleansing techniques will help reduce toxicosis or get rid of it altogether.

And perhaps most importantly, yoga will help the expectant mother cope with mood swings and make her more confident. Because for any yogic practice, the main task is to find a balance between the body and consciousness.

What's wrong?

If you didn't do yoga before pregnancy, don't rush right off the bat: the load should be increased very, very gradually. And if, while doing some kind of asana, you feel severe discomfort or pain, stop immediately. Properly performed exercises will never cause pain, nausea or dizziness.

Pregnant women should not do any asanas that involve the prone position or require tension in the abdominal wall. If you are doing balance exercises, it is worth leaning on a chair or wall for safety.

And, finally, with some pathologies of pregnancy, any physical activity is prohibited. Therefore, if your pregnancy proceeds with deviations, it is better to consult a doctor about yoga.

Types of yoga

The fact that yoga is a fashionable direction is evidenced by a huge number of training centers, and even special magazines dedicated to this exciting subject. Meanwhile, the eyes of beginners run up from the names of schools: kundalini yoga, hatha yoga, Ashtanga yoga, etc.

The division into types of yoga means which type of practice is emphasized in this school.

Hatha yoga - focus on working with the body. In the table of ranks, yogic disciplines are considered the most suitable for beginners. In the concept of hatha yoga, there are many healing and rejuvenating techniques.

Kriya Yoga – emphasis on cleansing, it can be yogic cleansing of the physical body, and cleansing the mind with mantras and meditation.

Kundalini Yoga - the practice of awakening the internal energy of Kundalini, which underlies the birth and development of both man and the world.

But there are also modern yoga schools. They can be compared with the author's methods, but with one detail - their authors have reached considerable heights in all other types of yoga and simply managed to find and present their style.

Ashtanga yoga is a very dynamic style associated with active breathing. It is Ashtanga that Madonna and Tom Cruise do. However, pregnant women and just beginners are not recommended to practice this style - it requires good physical preparation.

Sivananda Yoga : combines static and dynamic asanas. The school is not so famous in the West, but in India it enjoys great prestige.

Iyengar Yoga is, on the contrary, a static practice that can be practiced by the most unprepared person. Much attention is paid to the careful "tuning" of the asana.

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Sources

Koukoulithras I., Stamouli A., Kolokotsios S. , Plexousakis M., Mavrogiannopoulou C. The Effectiveness of Non-Pharmaceutical Interventions Low Pregnin-Related Back: Systematic Review and Meta-Analysis. // Cureus - 2021 - Vol13 - N1 - p.e13011; PMID:33728108
Kinser PA., Thacker LR., Rider A., Moyer S., Amstadter AB., Mazzeo SE., Bodnar-Deren S., Starkweather A. Feasibility, Acceptability, and Preliminary Effects of "Mindful Moms": A Mindful Physical Activity Intervention for Pregnant Women with Depression. // Nurs Res - 2021 - Vol70 - N2 - p.95-105; PMID:33630532
Janakiraman B., Gebreyesus T., Yihunie M., Genet MG. Knowledge, attitude, and practice of antenatal exercises among pregnant women in Ethiopia: A cross-sectional study. // PLoS One - 2021 - Vol16 - N2 - p.e0247533; PMID:33606844
Shidhaye R., Madhivanan P., Shidhaye P., Krupp K. An Integrated Approach to Improve Maternal Mental Health and Well-Being During the COVID-19 Crisis. // Front Psychiatry - 2020 - Vol11 - NNULL - p.598746; PMID:33329148
Kinser PA. , Thacker LR., Rider A., Moyer S., Amstadter AB., Mazzeo SE., Bodnar-Deren S., Starkweather A. Feasibility, Acceptability, and Preliminary Effects of "Mindful Moms"- a Mindful Physical Activity Intervention for Pregnant Women with Depression. // Nurs Res - 2020 - Vol - NNULL - p.; PMID:33075031
Guo P., Zhang X., Liu N., Wang J., Chen D., Sun W., Li P., Zhang W. Mind-body interventions on stress management in pregnant women: A systematic review and meta-analysis of randomized controlled trials. // J Adv Nurs - 2021 - Vol77 - N1 - p.125-146; PMID:33048358
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Bouya S. , Rezaie Keikhaie L., Hosseini S., Rezaie Keikhaie K. The effect of yoga on uterine artery Doppler indices, maternal and fetal complications in pregnant women: A quasi-experimental study. // J Ayurveda Integr Med - 2021 - Vol12 - N1 - p.70-74; PMID:32950349
Tinius R., Edens K., Link K., Jones MS., Lyons S., Rebelle T., Pearson KJ., Maples J. Effect of Evidence-Based Materials and Access to Local Resources on Physical Activity Levels, Beliefs, and Motivation During Pregnancy in a Rural Setting. // J Phys Act Health - 2020 - Vol - NNULL - p.1-11; PMID:32858524

what you need to know and how to practice correctly

Published: September 30, 2022, 19:12

Women doing yoga by the sea: Unsplash / Kaylee Garrett

Prenatal yoga can be practiced at any time. It is important to follow a few simple rules to avoid complications. What are the benefits of yoga for pregnant women and what exercises are most effective, say Dan Brennan, MD, Emily Cronkleton and Mayo Clinic specialists

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Benefits of yoga for pregnant women

Which yoga is suitable for pregnant women? According to Melinda Ratini, MD, prenatal yoga is suitable for pregnant women, which is beneficial for both the expectant mother and the fetus. Prenatal yoga focuses on gentle stretching, postures, and breathing. It's a way to relax, stay in shape, become more flexible. Yoga helps reduce stress, anxiety, and pregnancy side effects such as nausea, back pain, and shortness of breath.

Yoga classes for girls: Unsplash / LUNA ACTIVE FITNESS

When can pregnant women do yoga? Yoga can be practiced at any time, but the further you go, the less intense the exercise should be, explains Dan Brennan, MD:

First trimester. During this trimester, you may feel tired and nauseous. Perform yoga poses slowly and carefully. Exercise will relieve nausea and back pain.
Second trimester. At this stage, poses on the stomach and sharp turns should be avoided.
Third trimester. Yoga during this time should focus on restorative poses and postures to open the hips. Avoid poses on your back that require you to stay for a long time.

What does yoga give to pregnant women? Mayo Clinic experts write about the benefits of prenatal yoga:

Improves sleep.
Reduces stress and anxiety.
Increases the strength, flexibility and endurance of the muscles needed for childbirth.
Reduces back pain, nausea, headaches and shortness of breath.
Stimulates circulation and maintains normal blood pressure.

Dr. Robert Preidt writes that in some cases yoga can be a way to combat depression. Exercise becomes an alternative to antidepressants and individual counseling with a psychologist. However, you cannot independently prescribe yoga for yourself instead of a visit to a psychotherapist. A preliminary consultation with the attending physician is necessary.

How to practice yoga during pregnancy? To protect your health and the health of your child while practicing yoga, follow the basic safety rules listed by the Mayo Clinic:

Talk to your doctor. Make sure you can exercise.
Track the duration of your workout. 30 minutes of yoga a day is enough to maintain health, but a shorter workout will be useful for pregnant women.
Select a comfortable pace. Don't try to do the exercises quickly.
Drink more water. Exercise in a ventilated room at a comfortable temperature.
Only do exercises that are appropriate for this stage of pregnancy.

Even if you exercised before pregnancy, you should talk to your doctor before starting exercise. Watch for sharp pain with certain movements, vaginal bleeding, or decreased fetal mobility. If any movement or posture causes discomfort, slowly return to a comfortable position.

Woman Doing Asanas: Unsplash / Conscious Design

Yoga Exercises for Pregnancy

Emily Cronkleton talks about the features of exercises suitable for the first, second and third trimesters.

You can maintain your normal physical activity during the first trimester. Perform Janu Shirshasana (head tilt forward to knees). This forward bend strengthens the back muscles, stimulates digestion and promotes relaxation. It stretches the back, hips and legs. Do this:

Sit on the edge of a pillow or folded blanket with your left leg extended.
Place the sole of your left foot against the inside of your right thigh.
Inhale, extending your arms above your head.
Exhale to lean forward slightly, lengthening the front of the torso.
Place your hands on your body or the floor.
Hold this position for up to 1 minute.
Repeat for other side.

In the second trimester, the body begins to produce more of the hormone relaxin. It relaxes tendons, muscles and ligaments to prepare the body for childbirth. Because this can cause you to become more flexible, be careful not to overexert yourself. Practice Baddha Konasana (Limited Angle Pose):

Sit on the edge of a pillow or folded blanket with your pelvis tilted forward.
Press the soles of your feet together.
Bring your feet to your hips to stretch.
Press your lower body into the floor, lengthening your spine.
Interlace your fingers under your little fingers or place your hands on your ankles or shins.
Hold this position for up to 1 minute.
Repeat 2-4 times.

The girl performs asanas: Pixabay

The Child Pose exercise will also be useful:

Get on all fours.
Touch the big toe of the right foot to the big toe of the left foot, spread the knees wide.
Drop your hips back onto your heels.
Stretch your arms out in front of you.
Breathe deeply.
Hold the pose for up to 1 minute.

This relaxing pose stretches the shoulders, chest and lower back and improves the flexibility of the spine and hips.

In the third trimester, the baby takes up more space, so it becomes more difficult to breathe and move. Perform Warrior Pose:

Standing, step your left foot back and turn your toes slightly to the left.
Align the inside of the left foot so that it is in line with the right heel.
Raise your arms so that they are parallel to the floor, palms down.
Bend your right knee, making sure it doesn't go past your ankle.
Look over the hand.
Hold the pose for 30 seconds.
Repeat for other side.

Warrior Pose improves circulation, strengthens the entire body and opens up the hips. It also relieves neck and back pain. This pose allows you to experiment with the center of gravity, which changes due to the increase in the size of the abdomen.