Turning Prenatal Exercise On It’s Head: Prenatal Yoga
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Exercising while pregnant is so good for you - and it’s good for your baby too.
I attended a pre-natal yoga class once a week while I was pregnant, and it was one of the best things I did. You do need to have a little bit of the right mindset to appreciate it, but if you are open to things where you say ommmmm, then you’ll love it.
Why is yoga good for pregnant women? Yoga is beneficial to pregnant moms for many reasons. It’s low impact, and gentle on joints and muscles. Stretching can reduce muscle aches and pains. The poses can be adapted to almost any fitness level and stage of pregnancy. The emphasis on breathing will help during labor. And yoga is well known to help reduce stress, and pregnant mommies often need that, don’t we?
Prenatal yoga involves many of the same poses from traditional yoga, adapted for pregnant women. There’s the same focus on breathing, and posture, but no work for abdominal muscles (since they have gone on vacation).
As with traditional yoga, prenatal yoga classes usually involve a short meditation. In the class I took, we meditated with our babies, and I promise this is true, every week my unborn son woke up and started wriggling about. He knew what was happening. He knew I was talking to him. Then he went back to sleep for the rest of the class. Or perhaps he did some tree poses of his own.
It can be as easy, or as hard, as you want it. And you may be able to do more than you think. Our instructor had us all doing headstands. That’s right, headstands. Upside-down. With an eye for order, she lined up pregnant ladies against the wall by due date, we got upside-down (and getting there was not elegant at all) and formed a row of upside-down bumps from cute-just-showing to due-last-week-please-come-out-now. I wish I had a photo of that.
Why in the world, I hear you ask? Being upside-down is alleged to have many benefits. Reduction in varicose veins, no hemorrhoids, and improved digestion are all cited as benefits. I am happy to report I didn’t get any of the first two. Yay!
And interesting, being upside-down is supposed to be an old remedy for breech babies. Getting yourself upside-down is alleged to encourage baby to turn the right way. If you both get upside-down, baby may realize they prefer it upside-down, and turn around. My son turned from breech to head-down one night after doing headstands. Coincidence? Possibly - or maybe there’s some truth to it?
For the love of God, do not do headstands without the guidance of a professional who works with pregnant women. And, certainly not for the first time in late pregnancy, no matter if your baby is breech.
I loved my pre-natal yoga classes and always felt wonderful after each class and I believe it helped physically, and mentally. I highly recommend a yoga class, or pick up a pre-natal yoga DVD and set aside a quiet hour at home once or twice a week.
Get the approval of your doctor or obstetrician before starting any exercise program at any stage of pregnancy. Exercise is safe and beneficial for most pregnant women, but it may be unsafe for those with certain medical conditions. So always talk with your doctor first, who will be able to give you guidelines of what, and how much, exercise is appropriate for you.
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