Many women first come to yoga when they are expecting a child. Teacher Cherie Lathey answers common questions about the do's and don'ts of pregnancy yoga.
Pregnancy is a great personal journey for any woman. It is a time of mental and physical change and can be challenging. For those practising yoga, adjustments as important as the body starts to change shape.
A pregnancy yoga practice can help address some of thes body's preganancy changes in a positive way. Women who practice yoga during pregnancy are able to be really present, and connect with their unborn child.
Yoga has a calming effect on the mother, which is, in turn, transmitted to the baby.
Breathing techniques learnt in prenatal yoga can be used at anytime during pregnancy, and many women find them very useful when giving birth.
Focusing on the breath can have a profound effect; by learning to control the breath a women can feel empowered and feel more in control of her thoughts and her body.
Pregnancy yoga differs from general yoga classes, in that many of the classical poses are adapted to accommodate the changes in the body.
Twists are open, poses are fluid and nurturing for the mum to be, creating space in the body and helping to alleviate some of the common ailments often associated with pregnancy such as: backache, heartburn, swollen limbs etc.
By practising yoga the body is strengthened and toned and many women find that they regain their shape and fitness quicker after giving birth.
On top of this, spending time in a pregnancy yoga class with other women can be an emotionally bonding experience and many friendships are formed at this time.
Q When can I start prenatal yoga
A. Less is best in the first trimester, as the body is adaptating to the changes in hormones and your baby is developing fast. Breathing techniques are encouraged and rest is very important at this stage. Fatigue can sometimes be overwhelming and allowing yourself to rest can be challenging in itself. Many yoga teachers and the British Wheel of Yoga suggest 16 weeks + before starting prenatal yoga.
However, if you are an experienced yoga practitioner, carrying on with your yoga practice as usual at this time is generally considered to be fine. As always, be mindful of your body, and stay away from strong asanas focusing on the abdomen, such as Navasana.
Q. Do I need to have practised yoga before?
It is not necessary to have any prior knowledge or experience with yoga before joining a prenatal yoga class.
Q. Can I practice yoga with SPD or groin pain?
You can practice yoga with these conditions and there are some poses that are beneficial to them. Always consult your teacher and inform them before you attend class and they will give you appropriate poses to practice.
Q. Can I practice yoga with back pain?
Yes, you can practice yoga with back pain provided it is not acute. Many poses are very effective in helping ease back pain. Always consult your yoga teacher before class.
When should I stop prenatal yoga?
Many women continue to practice yoga up until shortly before their babies are born.
What should I wear?
Loose, comfortable clothing is required.
Here are some 'dos' and 'don'ts' of pregnancy yoga.
Do's:
Do move slowly and gently.
Do breathe deeply.
Do use props where necessary
Do rest when you need to.
Do practice pelvic floor exercises.
Do practice relaxation techniques.
Don'ts
Don't jump form pose to pose.
Don't practice un supported inversions.
Don't practice breath retentions. (Holding the breath or pumping the belly)
Don't practice deep twists.
Don't lie on your back for long periods after 30 weeks.
Don't hold poses for long periods.
Suitable poses.
Cat/Cow stretches on all fours. Exhale, arch the spine to the sky, inhale, drop the belly, concave the spine and look gently up.
Extended child's pose (Balasana, knees apart)
Easy triangle (Trikonasana)
The Thunderbolt (Vajrasana) - sitting on your heels.
Tree pose (Vrksana)
Pigeon pose (Eka pada Rajakapotasana)
Wide legged stretch (Upavista Konasana)
Butterfly pose (Baddha Konasana) - sitting high on the sitting bones, draw the soles of the feet close to the body, let the knees fold to the sides.
Seated forward bend variation (Paschimottanasana)
Corpse Pose (Savasana) - final relaxation: lie along the mat with knees supported by cushions or a bolster. Let the whole body relax and breath normally.
Also remember that many types of pranayama (breathing) techniques can be practised during preganancy, apart from those requiring breath retention. It is best to practice pranayama with an experienced yoga teacher.
Always consult your doctor before starting a yoga practice if you have any health concerns.
A word about the author:
Cherie Lathey is a yoga teacher, teaching in the SW London area, and running yoga retreats in the UK. See www.yogamama.co.uk or call 07939589083
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