Find Calm and Strength with Poses for Every Stage
Yoga’s gentle movements and mindful breathing can support you during your pregnancy journey. Discover how prenatal yoga benefits both mum and baby. This ancient practice builds fitness and flexibility while reducing stress. We’ll explain how to safely enjoy yoga at every month of pregnancy.
5 Key Perks of Prenatal Yoga
1. Shorter, easier labour
Research shows yoga may lead to a shorter labour and increased chance of a natural delivery. The focused breathing and positions prime your body for childbirth.
2. Less pain
Yoga’s flowing movements, stretches and breathing foster relaxation. This helps ease common pregnancy aches like back pain, leg cramps and swelling.
3. More energy
Gentle, frequent movement improves circulation and oxygen flow, leaving you energised. Counteract pregnancy fatigue with yoga’s rejuvenating effects.
4. Lower stress
Pregnancy yoga calms the mind and nervous system. Holding postures and deep breathing trigger the relaxation response to lower anxiety.
5. Sharper focus
As well as physical perks, yoga boosts mental wellbeing. The mindfulness involved enhances concentration and emotional stability.
Tailor Yoga to Your Experience
New to yoga? Look for pregnancy-specific classes where teachers adapt poses for your changing body. Start gently with soothing styles like Hatha yoga.
Regular yogi? Carry on but choose pregnancy variations for your favourite poses. Avoid extreme twists or stretches. Check teachers have pregnancy experience.
Prefer home practice? Many prenatal yoga videos are available online. Choose 20-30 minute beginner sessions and repeat ones you find useful.
Master Safe Prenatal Yoga
Modify your usual yoga to prevent injury and keep comfortable during pregnancy:
- Move slowly and use supports like walls, blankets and chairs. Your balance changes as your shape shifts.
- Follow teacher guidance on suitable poses at each stage. Some become trickier as your bump grows.
- Avoid overstretching. The hormone relaxin softens ligaments and makes joints unstable.
- Don’t lie flat on your back after 16 weeks. This can compress major blood vessels.
- Steer clear of hot styles like Bikram to prevent overheating. Stay hydrated.
- Skip jumping between poses – step instead. Jolting could strain your joints.
- Breathe continuously through postures. Don’t hold your breath.
- Listen to your body and stop any pose that causes discomfort or dizziness.
Tailor Your Yoga by Trimester
Your yoga practice should adapt as your pregnancy progresses. Try these tips:
First trimester: Nausea is common, so choose gentle seated and lying poses. Use blankets for support. Avoid inversions.
Second trimester: Your energy returns, so mix standing balances with hip openers like low lunges.
Third trimester: Focus on pelvic floor strength, breathing and relaxation. Use bolsters for comfort in seated and lying positions.
throughout: Choose poses that strengthen arms and legs to support your growing bump. Condition your core but avoid extreme twists.
Deepen Your Practice with Pranayama
Complement asanas with pranayama – yoga breathing exercises. Inhale and exhale fully to increase oxygen and energy levels. Popular pranayama methods include:
- Ujjayi – breathe through the nose, constricting the throat to make an ocean sound
- Nadi shodhana – alternate nostril breathing to clear energy channels
- Kapalabhati – short, sharp exhales to stimulate and cleanse.
As your due date approaches, practice rechaka breaths – longer exhales to prime for labour.
Find The Perfect Prenatal Yoga Class
Ask your midwife or gym about nearby specialists. Search professional directories like Yoga Alliance. Many studios offer virtual sessions too.
The NHS website contains free home yoga videos. Apps and YouTube channel have pregnancy-adapted sequences from experts.
Wherever you practice, let the teacher know you’re pregnant and any experience level. They can then tailor the class to your needs.
Soon you’ll be reaping yoga’s multitude of mind and body benefits. Stay active, focused and calm as you bond with baby through this gentle art.
With yoga’s myriad mental and physical perks, you can breeze through pregnancy feeling energised and focused. Follow our tips to tailor your practice and master safe techniques for every trimester. Soon you’ll be reaping the rewards with baby too.
Partner Yoga Poses for Two
Many yoga poses naturally adapt for couples or can be modified. Partner yoga fosters connection, trust and balance. Try these partner positions:
Back-to-Back Pose: Sit on the floor back-to-back with legs crossed. Link arms and gently twist and stretch your spines. Releases upper back tension.
Seated Twist: Sit facing each other. Grasp each other’s knees and twist away in sync from your bellies. Opens hips and shoulders.
Heart Opener: Stand facing each other and hold hands. Lean away, arms extended, to expand chests and shoulders. Improves posture.
For standing poses, the partner provides stability and support. Avoid weight-bearing poses. Communicate throughout and move slowly.
Partner yoga is a beautiful way to bond, destress and prepare for parenthood together. Just ensure you choose safe, supported poses.
Combine Yoga with Other Prenatal Exercise
While yoga has many benefits, pairing it with other activities gives you a balanced prenatal fitness regime. Try these pairings:
Yoga + Walking: Walking boosts stamina and fresh air. Yoga improves flexibility. Do a weekly prenatal yoga class plus a daily 20-minute walk.
Yoga + Swimming: Swimming takes weight off your bump and back while building strength. Add a weekly swim to your yoga schedule. Avoid overheating.
Yoga + Dancing: Dancing gets your heart pumping as your body moves to music. Alternate dance cardio workouts with relaxing yoga classes.
Yoga + Prenatal Pilates: Pilates strengthens core muscles that support your growing bump. Combine it with yoga 2-3 times per week for a strong and supple pregnancy body.
Yoga + Light Weights: As your pregnancy progresses, add some light resistance training for strength. Use small hand weights during squats and lunges. Finish with a soothing yoga flow.
For more prenatal fitness inspiration, read our guide on exercising safely during pregnancy.