Overview
Are you overdue for a deep stretch? Or maybe your legs are in desperate need of a stretch that’s a little different from your typical downward dog? For pregnant women and women who are caring for an infant, pregnancy yoga offers a refreshing take on one of exercise’s most rewarding forms of relaxation.
Researchers found that just one 30-minute aerobic session a week is linked to benefits for both mom and baby in a new study published in the journal Physiology and Behavior.
Pregnancy yoga has become a popular form of prenatal exercise for expecting mothers, and the positive effects of these sessions extend beyond their physical benefits. “Yoga has been shown to lower stress levels, improve concentration, and improve sleep,” says Jamie S. Lattanzi, DPT, a postnatal physical therapist.
“Many women feel more connected to their baby during a prenatal yoga class as the child grows inside the womb,” says Deann S. Lewis, Ph.D., health coach and founder of Push and Bloom Health. “Prenatal yoga classes support a woman’s whole physical and emotional self, including her relationship with herself, her baby, and the family she’s preparing for.”
While some pregnant women may be hesitant to try a prenatal yoga class for fear of comparing their abilities to the rest of the class, attending a prenatal yoga class is certainly something that every pregnant woman should consider.
How does yoga help a person in general?
With Yoga, you’ll become more aware of your breath, and will make you feel much more focused.
- The constant focus on your breath will open you up to your intuition.
- When you’re more aware of your breath, you’ll feel more connected with yourself and what’s going on inside.
- As you practice, you’ll learn how to take care of your mind.
- You’ll learn how to let go of your thoughts.
- And you’ll be able to reach deeper levels of awareness by letting your intuition guide you.
- As you practice, you’ll develop strong mental strength, so that you can learn to listen to your intuition on your own without relying on others to give you the feedback you need.
- By focusing on your breath, you’ll learn to control your mind and calm your mind when your emotions get out of control.
- You’ll learn to let go of the habitual, negative thoughts that cause you to make poor decisions.
Some Benefits of Prenatal Yoga During Pregnancy
Many of the poses are relaxing and gentle. For example, prenatal yoga classes often don’t require participants to bend their knees as much as traditional yoga poses. Also, some of the poses that are common in the class require the woman to use more of her abdominal muscles, as opposed to traditional yoga poses that involve no core muscles.
“Prenatal yoga does more with the belly and it also builds your strength at the core,” says Lewis. “When you do traditional yoga you are usually doing downward facing dog and your torso is slightly flexed, and that’s okay when you are working out, but in pregnancy, it can cause back strain.”
Other poses in the class focus on strength, including “incorporating baby into the posture, lifting the body off the ground, and using props. Prenatal yoga classes also often incorporate breathing exercises, like breath-work.
Typically, prenatal yoga classes are around 40-60 minutes long and they tend to offer two classes a week, and some may offer a free trial class if you’re not sure. A typical class will include about 30-40 minutes of yoga poses and about 5-10 minutes of breathing and relaxation exercises.
Prenatal yoga is also popular in the United States. According to a 2018 study published in the journal PLOS ONE, around two million pregnant women practiced yoga in the U.S. in 2013. Of these, more than 300,000 were in their first trimester.
Being pregnant can be a very stressful time in your life. Prenatal yoga classes are a fun and gentle way to make your pregnancy even more comfortable. If you’ve never tried prenatal yoga, you can sign up for a free trial class. You’ll have a blast (literally and figuratively) while the instructor gives you detailed instruction, as well as lots of helpful pointers about breathing, prenatal exercise, and relaxation.
Every mom deserves to relax and practice yoga during her pregnancy. Whether you’re pregnant and about to deliver your baby at your local hospital, or you’re pregnant and your due date is still months away, prenatal yoga classes are the perfect solution to your prenatal-training worries and stress.
Few Yoga stretches for pregnant women
Kinesiology stretches for sciatica and back pain
Stretching your back for your prenatal fitness routine can help and if your back is prone to pain or tightness, then a self-massage technique is the best way to get results.
This stretching technique can help your spinal column and sacroiliac joint to work together.
Equipment needed
To do this, you’ll need a mat and a chair. Stand up in front of the chair. Put a pillow under the mat to create a cushion. It doesn’t matter what kind of mat you use, it doesn’t matter if it’s soft or hard. Just make sure you have something underneath you.
As you lean back, you’re going to put the pillow behind you and, with your feet about shoulder-width apart, you’re going to lower yourself slowly down onto the mat. If you feel a lot of pain or if you feel like you’re going to slide off, simply move back up. You can push the pillow down or you can even lift yourself by the pillow if it’s too heavy for you to do.
It’s important to remember that these stretches are done in the opposite direction of when your body goes back and forth. You want to keep it out in front of you. You want to bring your head up to your chest and your butt to the mat. You’re not looking to touch your toes, but if you feel a little too much pain, you can simply repeat the same stretch over again with the other leg.
Seated piriformis stretch (modified Half Pigeon) during pregnancy
The piriformis sits atop the glute and is located in the posterior pelvic region. So the general idea of this exercise is to stretch the piriformis with a band from the top of the sacral crease to the hip. This will give a very shallow stretch and will strengthen the glute. It helps you loosen your piriformis, and improves flexibility by building strength in the gluteus and hamstring muscles. And it also helps the muscles return to a healthy position, which is crucial for reducing pain.
Bound Angle Pose for pregnancy in the full-bounce kneeling pose
Since pregnant women tend to have a little bit of a round belly, if you squat, you may just drop that belly a little more. Just stay soft in your hips so it won’t cause any problems and you won’t need to bend forward and lift your belly, it should just fall naturally.
Seated hip stretch
It’s important to stay active during pregnancy because you want to be in shape. You don’t want to do too much though, so this hip stretch is perfect.
Hold a cushion between your knees or between your legs for better support and to keep you from flopping forward. Keep your knees and ankles together and straighten your knees.
Step forward with your right foot and touch the floor on your right knee, bending and grasping the cushion with your left hand. Make sure your knees and ankles are straight as you lift the leg straight in front of you. Hold for 10 seconds, then switch to the left foot.
Turn the pelvis to the right and slowly lower the leg. If you have a small bump, hug the cushion, instead of stretching it.
Seated leg stretch
If your belly is touching the back of your thighs, here’s a stretch for you.
Start by sitting with your hands on your knees.
Move forward by bending your knees so your feet are on the floor and your thighs are parallel to the floor.
Hold a cushion between your knees or between your legs for better support and to keep you from flopping forward. Keep your knees and ankles together and straighten your knees.
Step forward with your right foot and touch the floor on your right knee, bending and grasping the cushion with your left hand. Make sure your knees and ankles are straight as you lift the leg straight in front of you. Hold for 10 seconds, then switch to the left foot.
Turn the pelvis to the right and slowly lower the leg.
Seated calf raise
This stretches the calves and is a great warm-up or cool-down.
Start by sitting on the floor with your hands on your knees and the lower back pressed against the floor.
Place your left leg, then the right, on top of the right knee.
With your back straight, slowly lift the knee and place the leg back on the floor.
Hold for 10 seconds and switch.
Sitting and reaching: This stretch will also help you stretch your neck, shoulder, back, and hips.
Start sitting with your hands on your knees, feet flat on the floor.
Press your feet into the floor and draw your thighs in toward your chest.
Your head should be slightly in front of your chest.
Move your body side to side and lift your arms. Make sure to keep the chin tucked.
Place your hands on the floor behind your head.
Slowly lower your head and hands down to the floor and repeat the stretch.
To stretch your inner thighs and hamstrings
Stand in front of a wall with your arms by your side.
Pull your groin toward the hip and hip toward the back of the feet.
Slowly raise your hips so that the butt and leg start to stretch.
Hold the stretch for 10 to 15 seconds.
Rotational stretching:
This stretch will also help you stretch your neck, shoulder, back, and hips.
Start sitting on a bench with your feet flat on the floor.
Put your hands behind your head and slowly rotate your body toward the left.
Slowly return to the starting position and slowly rotate toward the right.
Repeat with your left leg and the opposite arm.
To stretch your inner and outer thighs, this is a great stretch for when you’re sitting on your behind.
Start lying down on your back with your legs in the air.
Straighten your arms and slowly lift your legs.
Slowly lower your legs and repeat the stretch.
To stretch your shoulders, bring your arms up and put your palms on your chest.
Slowly raise your arms and slowly lower your arms.
Repeat the stretch 10 times.
Bottom Line
Pregnancy may cause many aches in your body due to the changes that are taking place in your body. Taking part in some yoga classes or exercises can help you get relief from those pains gradually. While you should seek this piece of advice from a health care professional.
Sirisha B