Yoga During Pregnancy - How Safe Is It?

The body goes through a number of changes when a woman is pregnant. The belly expands, headaches and body aches become common, you may feel tired and exhausted all the time… In such a phase, exercising becomes difficult to even think about. However, it is important not to give in. While high-intensity workouts should be avoided yoga is great for pregnant women. It helps the mother-to-be cope with the changes in her body, relax and calms the body and mind.

Ideally, if you want to practice yoga during our pregnancy, you should enroll yourself in a prenatal yoga class or find an instructor to guide you. This is because not all asanas should be performed at this time. Here are a few do’s and don’ts to keep in mind:

1. Do not practice any yoga asanas that involve lying on your back after the first trimester. These can reduce the blood flow to your uterus and keep your baby from getting the nutrition needed.
2. Avoid asanas that stretch the abdominal muscles. When a woman is expecting a baby, a hormone called relaxin is produced. This allows the uterus walls to expand but at the same time soften the connective tissues. Thus, stretching can increase your risk of muscle pulls or strains.
3. A pregnant woman’s center of gravity shifts after the second trimester. Thus, when you practice standing asanas, support yourself with a chair or stand beside a wall. This helps lower the risk of falling and injuring yourself. Avoid asanas that involve balancing on one leg for the same reason.
4. Do not practice any form of hot yoga. Also, try to work out in a cool room. Overheating your body can endanger your baby’s health.
5. Do not bend your abdomen, bend your hips. When you practice any asanas that involve bending, try keeping your upper and lower body as straight as possible. This gives your ribs space to move and lets you breathe easily.
6. Do not practice any asanas that involve deep twists. When you must twist your body, twist from the shoulders instead of the abdomen.

Some of the best yoga asanas for pregnant women include the seated forward bend, standing forward bend, butterfly stretch, cobra asana, triangle pose and side angle pose. It is important to listen to your body and not test our limits at this time. If a particular pose feels uncomfortable or even slightly painful, stop it immediately. In case you have a concern or query you can always consult an expert & get answers to your questions!