An introduction to prenatal yoga: and why you have to try it

Prenatal yoga... are you curious to try it but aren't sure if this is the time to start? Perhaps you have a practice but your pregnancy has shifted your feelings about coming to the mat. Prenatal yoga is a great way to keep your body moving throughout your pregnancy, learn relaxation and breathing techniques and help you prepare for labour and delivery. As long as your care provider approves, you can practice prenatal yoga as early as you feel comfortable and continue that practice right through to your birth day. Your prenatal yoga teacher can help you to modify your practice to accommodate your growing belly. You don't need any previous yoga experience and you can start at any stage of pregnancy. Your practice can be designed around your needs that day, or that month... creating a safe space for you to work on your changing body and your unique pregnancy experience. Relieving aches and pains, opening up the hips and pelvis, relaxing and relieving tension and anxiety. Getting ready to welcome that sweet baby into the world! 

Top 10 reason to practice yoga in pregnancy

  1. Prenatal yoga will help to strengthen the uterus and pelvic muscles. Help with digestion and constipation. Exercise the spinal column and revitalize the internal organs. Ease pregnancy symptoms such as back pain and sciatica, nausea, constipation, varicose veins and swelling. 

  2. Help you to relieve fatigue, relax deeper and sleep better.  

  3. Prepare your body for the adjustments and adaptations your body will make throughout your pregnancy.

  4. Maintaining an active lifestyle during pregnancy can facilitate a faster postpartum recovery.

  5. Celebrate the life of your baby in a way that centers your mind, body and spirit.

  6. Take time out for yourself! Life can be busy, with work, family events, other children and preparing for birth we can sometimes forget the art of self care. Celebrate YOU!

  7. Meet women who are also pregnant and preparing for their births, just like you! You may just make a lifelong play date friend for your wee one. 

  8. Center your mind, body and spirit as your prepare for the birth of your baby. Your mind-body connection will assist you throughout the labour process.

  9. Breathing exercises will open up the ribs and chest and improve circulation for you and baby. As well as calm the nervous system and relieve tension and anxiety. 

  10. Physically prepare for the hard work of labour and birth by building strength and stamina, opening the hips, relaxing the mind and using calming breathing techniques. 

Prenatal yoga creates a connection between your mind, body and baby. Using postures (asana) and breathing exercises (pranayama) to create awareness and to honour the changes that move through your body and into your life during pregnancy.

A typical prenatal yoga class may include:

  • Sharing and birth talks with other students

  • Centering and grounding

  • Opening chant

  • Warm up

  • Vocal toning 

  • Standing postures

  • Sun salutations

  • Seated postures

  • Pelvic floor toning

  • Reclining postures

  • Supportive and restorative postures

  • Pranayama (breathing exercises)

  • Meditation

  • Relaxation

Click here for more information, class descriptions and schedule. 

4 thoughts on “An introduction to prenatal yoga: and why you have to try it

  1. What a great list of all the awesome benefits of prenatal yoga! Excercise during pregnancy is so important and I love that yoga incorperates the physical benefits of exercise as well as the emotional and mental benefits of bonding with your baby in utero.

  2. I love yoga, just started going back at 6 weeks postpartum. I’m taking it slow and trying to be kind. I certainly cannot do the class as gracefully as I did before baby!

  3. I love this list – especially number 10! We live in a mostly sedentary society and prenatal yoga is so accessible at any stage of pregnancy, and as you wonderfully outlined, it has so many benefits!

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