If you're pregnant and looking for ways to relax or stay fit, you might be considering prenatal yoga. But did you know that prenatal yoga might also help you prepare for labor and promote your baby's health? Before you start prenatal yoga, understand the range of possible benefits, as well as what a typical class entails and important safety tips.
Much like other types of childbirth-preparation classes, prenatal yoga is a multifaceted approach to exercise that encourages stretching, mental centering and focused breathing. Research suggests that prenatal yoga is safe and can have many benefits for pregnant women and their babies.
Prenatal yoga can:
Prenatal yoga can also help you meet and bond with other pregnant women and prepare for the stress of being a new parent.
A typical prenatal yoga class might involve:
You'll be encouraged to focus on breathing in and out slowly and deeply through the nose. Prenatal yoga breathing techniques might help you reduce or manage shortness of breath during pregnancy and work through contractions during labor.
You'll be encouraged to gently move different areas of your body, such as your neck and arms, through their full range of motion.
While standing, sitting or lying on the ground, you'll gently move your body into different positions aimed at developing your strength, flexibility and balance. Props — such as blankets, cushions and belts — might be used to provide support and comfort.
There are many different styles of yoga — some more strenuous than others. Prenatal yoga, hatha yoga and restorative yoga are the best choices for pregnant women. Talk to the instructor about your pregnancy before starting any other yoga class. Be careful to avoid hot yoga, which involves doing vigorous poses in a room heated to higher temperatures. For example, during the Bikram form of hot yoga, the room is heated to approximately 105 F (40 C) and has a humidity of 40 percent. Hot yoga can raise your body temperature too much, causing a condition known as hyperthermia.
Look for a program taught by an instructor who has training in prenatal yoga. Consider observing a class ahead of time to make sure you're comfortable with the activities involved, the instructor's style, the class size and the environment.