The anticipation around the arrival of a new life can be thrilling, but it can also come with its fair share of stress and anxiety. One way to alleviate these feelings during your pregnancy journey is through prenatal yoga. Practicing yoga during pregnancy can help cultivate balance and connection between you and your body while promoting self-care practices and reflection before baby arrives. Prenatal yoga provides an opportunity for expectant mothers to exercise both physically and mentally in a safe environment that’s focused on their specific needs during this special time.
When I got pregnant with my son, I had a regular fitness routine that involved yoga and cardio. I practiced either or both of these things at least five times a week. Since I was also new to yoga, I was also pushing myself to try more challenging poses and inversions. When I found out I was pregnant, I was nervous about how pregnancy would affect my ability to exercise. My time spent doing yoga and other fitness activities was a form of self-care, and one that I relied upon heavily for my overall wellbeing.
I worried that my changing body would make it so I was doomed to become a couch potato, resting popcorn on my growing belly. I decided I would just keep doing what I was doing until I felt like something needed to change. I continued doing yoga until the last couple weeks of my pregnancy when the simple act of walking felt like an impossible feat. What I discovered was that change did become necessary to accommodate my belly, but that movement/yoga is totally doable, and incredibly beneficial, during pregnancy.
My first obstacle was deciding how and when to share with my fellow yogis that I was pregnant. I knew that my body would keep changing and eventually, they’d start to question whether I was expecting or perhaps eating too much ice cream. At around three months, I told the people in my regular weekly classes that they should expect me to look much different over the next few months, and everyone was very kind and supportive. This helped alleviate any fears I had about curious stares or judgement when I was the only one in the class doing a modified version of a pose.
Then came the challenge of trying poses I could normally do in my sleep, only to find that my body no longer allowed me to hold it. Even simple poses, like Forward Fold, became basically impossible. This caused some initial frustration, but I still felt keeping up with my practice was helping me. I learned to adjust the poses to my body’s current level of comfort and ability. I found that even though the yoga I was doing looked a little different than normal, the feeling of restoration and rejuvenation after a class stayed the same.
Physical Benefits of Prenatal Yoga
Pregnancy can be hard on the body; we are literally growing a human being inside our body that is using up a fair amount of our strength and energy. Even before birth, babies cause sleep deprivation when we lay down only to find that baby has just woken up, and wants to do cartwheels. In addition to the stress caused by decreased sleep and strength, we’re also carrying a significant amount of extra weight in the form of what is essentially a watermelon inside our bellies, pressing up against our organs.
This can cause pain and a number of unpleasant side effects such as heartburn. Prenatal yoga strengthens our muscles (or, keeps our muscles strong if we are already physically active), and keeps our joints lubricated which helps with pain and stiffness. Prenatal yoga promotes relaxation, leading to deeper and more restful sleep. It strengthens the muscles we use for childbirth, while decreasing back pain, headaches, and the risk of preterm labor.
Emotional Benefits of Prenatal Yoga
The anticipation of having a baby, as well as stress on the body, can easily trigger anxiety. The hormoes in our body are changing, it’s very likely we’re not getting enough sleep, and wehave a huge change coming to our lives. Even if you’ve already gone through the pregnancy/birth process, every pregnancy is unique, and you can never really know what to expect.
When I was pregnant, I was terrified of the birth process. I anticipated needing a C-section (a squeamish person’s worst nightmare), being in horrific pain, etc. It caused a lot of stress during my pregnancy. An expectant mother may also be anxious about the concept of having a human life to take care of, and all the responsibilities it comes with.
Stress causes problems at any stage of life, but it is especially troublesome during pregnancy when things like blood pressure and heart rate are in a vulnerable state. Prenatal yoga helps us detach from the busyness of what’s happening in our lives, and in our bodies, and to re-center and ground ourselves in reality. Yoga promotes relaxation, which helps us manage stressful thoughts and anxious anticipation about birth, motherhood, and life in general!
Develop Awareness of Your Body During Pregnancy
Yoga helps us reconnect with our body (read about the mind-body-spirit connection here), which is especially useful during pregnancy. Our bodies are teachers, and they alert us when something is in need of attention. Often, these signals go unnoticed because of busyness, distractions, responsibilities, thoughts. Taking time to quiet our minds so we can listen to our bodies can help us identify and heed our body’s guidance during pregnancy.
Maybe we need to improve our diet, maybe we aren’t getting enough exercise, or maybe we’re pushing ourselves too far. Whatever our issue, reconnecting with the body can help us identify it and approach it with mindfulness. Prenatal yoga helps us tune in to the physical experience of pregnancy and appreciate the unbelievable miracle that is happening inside our body. This helps us bond with the growing baby inside of us, and to develop an energetic connection with the baby while he/she is still in the womb.
Connect With Other Moms-to-Be Through Prenatal Yoga
Whether you are a first-time mom or have done it before, having a baby is a big deal, and it can be scary. Sharing thoughts and experiences with other moms in similar shoes can be hugely beneficial to your mental health during pregnancy. In a prenatal yoga class, you’ll be surrounded by others who can support and encourage you in what can often be a challenging time. You can learn from their experiences, and offer your personal insight to help others. Prenatal yoga can be a safe haven during times when you might feel alienated as a pregnant person with changes in your body and anticipatory thoughts in your mind.
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Prenatal yoga can make a huge difference in the lives of pregnant women by helping reduce stress and anxiety, enhancing their body awareness, and improving overall well-being. It is a tool that can be used throughout all stages of pregnancy with proper guidance and support. The benefits are far reaching not only for the mother, but also for her baby’s health. At Inspiring Actions, we offer a 3-week Yoga for Pregnancy series designed for all levels of yoga experience and all stages of pregnancy. Click here to sign up; please register in advance! Join us at our upcoming sessions and take advantage of this opportunity to begin your journey towards mental and physical wellbeing with prenatal yoga at Inspiring Actions!
