Carrying life. This is one of the most incredible moments in a woman’s life. The nine months of pregnancy are certainly a wonderful time. However, throughout the gestation period and up to the birth of the baby, a woman may feel a little apprehensive. Pregnancy must therefore be experienced with care, and key steps must be taken to prepare for a pleasant experience.

There are a number of physical and psychological practices that can help ensure a harmonious pregnancy and prepare women for a peaceful birth. One of these is prenatal yoga. This discipline provides effective mental and physical support. It helps you relax, feel good and welcome the big day.

An approach that combines yoga and pregnancy

During pregnancy, it is recommended that pregnant women exercise. Of course, it’s not all about intense physical activity. Instead, she is often advised to take gentle exercise, such as walking, swimming, dancing or yoga. As far as yoga is concerned, it should be pointed out that there are different types of yoga, each with its own specific characteristics. In this case, we’ll be focusing on prenatal yoga. This form of yoga consists in the practice of a set of athletic movements based on classical yoga. It helps to ensure the greatest possible well-being for both mother and baby.

Why practice yoga during pregnancy?

For some women, carrying a baby can be difficult and stressful. The discomfort is all the more pronounced in women who are pregnant for the first time. Many women are overcome by fear during pregnancy, factors which have no relevance during this period. For a more serene pregnancy, prenatal yoga remains the solution par excellence.

In reality, pregnant women’s apprehension is due to the fact that certain physiological and emotional criteria are not met. This causes a kind of imbalance in the subject. The result is a difficult pregnancy and poor preparation for childbirth. For the sake of the child and the mother-to-be, we need to find a way to overcome this state of being. As a holistic approach, yoga helps women to re-establish harmony in their bodies. This, in turn, enables her to enjoy a healthy pregnancy.

Prenatal yoga enables a peaceful pregnancy thanks to its different fields of action. As it is first and foremost yoga, it helps the woman psychologically to cope better with the various transformations she will undergo during the nine months. Secondly, it also serves as a physical preparation tool for the big day. With the right physical and psychological preparation, pregnancy becomes a thousand times easier to live with.

Let’s take a closer look at the benefits of this type of yoga.

The many benefits of prenatal yoga

Practising yoga before giving birth is full of benefits for a woman’s health. As mentioned above, the benefits are psychological, physical and physiological.

PSYCHOLOGICAL BENEFITS
Greater self-acceptance. During pregnancy, a woman undergoes an enormous physical upheaval. For some women, weight gain and a significantly altered figure can be difficult to cope with. The various yoga exercises help women to develop their self-awareness. In this way, she’ll find it easier to accept her new body.
Mental peace of mind. Prenatal yoga protects women from the anxiety and worry associated with pregnancy and childbirth. Are you worried about your baby being breech? Or dreading premature delivery? Thanks to yoga, women can avoid this kind of anticipatory anxiety, by putting themselves in a completely positive frame of mind.
Better mood management. Pregnant women are notorious for their frequent mood swings. With yoga, she can learn to better control her emotions and regulate her temperament.
Creating and strengthening the bond between mother and child: prenatal yoga involves meditation exercises that establish intimate contact between the pregnant woman and her fetus. This contact fosters an exchange between the two parties and, above all, teaches the mother to listen to her baby.

PHYSICAL BENEFITS
Maintaining body balance. During pregnancy, a pregnant woman’s center of gravity shifts to the front of her body. This can make it difficult to maintain balance. Certain positions practiced during a prenatal yoga session enable the mother-to-be to easily maintain her body’s equilibrium. This helps her to move without complexity.
Simplifying everyday life. For a pregnant woman, simple gestures such as sitting, lying down or bending over become difficult. To this extent, yoga exercises can help her to become more flexible, so that she can continue to perform the various gestures of everyday life without worry.
Prevention of certain pregnancy-related complaints. Nausea, dizziness, headaches, varicose veins, back pain, sciatica, heavy legs… Prenatal yoga helps to avoid the various discomforts likely to arise during gestation. Most exercises promote relaxation, improve circulation and stimulate the immune system.
Endorphin secretion. The yoga techniques used during pregnancy enable the body to secrete this pain-relieving hormone. Endorphins are crucial during childbirth.
A body fully prepared for childbirth. This gentle practice strengthens the mind, boosts physical stamina and loosens muscles, especially those of the pelvis and perineum. All these factors contribute to a serene birth.

When should you start prenatal yoga?

Depending on the program you choose, you’ll generally start this type of yoga at the beginning of the second trimester of pregnancy. This allows you to get the hang of it early and enjoy the practice to the full. It lasts until the third trimester, culminating in childbirth.

Appropriate movements and techniques correspond to each stage. However, beyond the context of pregnancy, you can adopt different types of yoga to maintain the physical and psychological balance of your daily life. Indeed, the benefits of yoga are specific to different stages of life.

How is prenatal yoga practised?

You can practice yoga during pregnancy at home or in a group, in a yoga club. In either case, it’s essential to be accompanied and monitored by a specialist. Indeed, as this is a delicate period, taking yoga classes online or through DVDs is not wise. Expert guidance is even more crucial as you enter the third trimester of pregnancy.

In fact, the best recommendation is to sign up for prenatal yoga lessons given by a professional. Once you’ve learned the basics, you can take them up again at home if you wish. It’s also a good idea to practice the various movements at home in the presence of your partner, or your children if you already have them. This is necessary, because if you ever run into difficulties performing the postures, at least someone will be there to help you.

Most institutes begin their sessions with a discussion to find out how you’re feeling. This helps to determine which exercises are best suited to each woman. A group prenatal yoga session lasts around 1h30 to 2h.

What type of yoga for pregnant women?

When it comes to the types of yoga that can be practised during pregnancy, the most popular is hatha yoga. The movements and postures found in this form of yoga are suitable for pregnant women. Vinyasa yoga and hot yoga, on the other hand, should be avoided. The reason for this is that these are dynamic, intense exercises that should be avoided when you’re expecting a baby.

When practicing prenatal yoga at home, make sure you adopt positions that allow you to exercise in balance and comfort. Lean against the wall or use your cushions or the chair. Avoid postures that make you uncomfortable. Choose poses that encourage deep breathing and relaxation.

Among other things, hydration is a must. Keep a bottle of water close at hand during your session. Above all, avoid trying to outdo yourself by going beyond your capabilities.

Some of the postures emphasized during prenatal yoga

Here are a few simple postures to reproduce if you want to incorporate yoga into your prenatal exercises.

THE BUTTERFLY POSTURE TO SOFTEN THE PERINEUM
To reproduce this posture, follow the steps below:

sit with your back straight;
pull your legs inwards until the soles of your feet are touching and your heels are touching your buttocks (or, at least, as close to your body as possible);
hold your feet in your hands and maintain this position;
gently rock back and forth with your knees.

This prenatal yoga posture is especially recommended as your due date approaches, to soften your pelvic muscles. But of course, you can practice it at other times during your pregnancy.

In fact, if your belly still allows it, you can continue in the star position after the butterfly posture. To do so, gently bend forward with your back bent and elbows apart. Stay in this position for a few seconds, then return to your initial position.

STRENGTHEN YOUR BALANCE WITH THE WARRIOR POSE
With your bulging belly, you may find yourself holding your hips to keep your balance when you’re standing. During prenatal yoga, you can strengthen your balance with the warrior posture.

Stand with your legs apart.
Rotate your right foot a quarter-turn to the right.
Gently bend your right knee and straighten your left leg.
Adjust your left foot until you find the right balance for the position.
Raise your arms and keep them parallel to the floor.
With head held high, look to the right.
Hold for 5 deep breaths.
Continue on the other side.

As well as helping you keep your balance, this posture also strengthens your legs.

PRENATAL YOGA POSTURE TO RELIEVE BACK PAIN: THE CAT POSTURE
Ladies, the cat pose can be a great help in relieving back and pelvic pain during pregnancy. Here are the steps to reproduce it:

get down on all fours, resting firmly on your palms and knees;
spread your legs slightly;
inhale and gently lift your head upwards, arching your back;
exhale, bringing your head down and rounding your back, as if you wanted to look at your navel.

Contraindications to prenatal yoga

All women, even those who have never practised yoga before, can take up the practice when pregnant. However, in the case of high-risk pregnancies, a doctor’s advice is important before deciding to start a session. For example, if a woman has already taken up yoga, but develops the following post-practice factors, it would be wise to consult a doctor to ensure that she can continue with the sessions:

palpitations;
high blood pressure;
vaginal bleeding;
severe uterine contractions
frequent discomfort;
breathing difficulties.