The Benefits Of Yoga During Pregnancy

As the six women in Yoga for Pregnancy move through pregnant yoga the sun salutation, their bodies seem to lighten and lengthen. Even those in their third trimester are moving with a vigor, grace and balance very different from the awkward heaviness often associated with pregnancy. Because of its many benefits and the pleasure derived from its practice, the time-honored art of yoga is becoming increasingly accepted in this country as part of self-care during pregnancy, as well as an excellent preparation for childbirth and motherhood.

Yoga coordinates movement, breath and awareness. It addresses health and well-being on several levels: physical, emotional, psychological and spiritual. For pregnancy, the traditional positions (postures) are modified for the safety and comfort of the pregnant woman and her baby. These graceful and simple movements can be practiced throughout pregnancy, and with care, very soon after delivery.

The Benefits of Breath and Movement

Each posture has specific benefits. The Cat pose, for example, increases flexibility of the spine and back, particularly the lower back, often a problem area during pregnancy. In Cat, circulation to the kidneys increases, cleansing wastes and increasing blood supply. The weight of the uterus comes off the pelvis and abdominal organs. On hands and knees, a common birthing position, the pregnant woman can feel her breath move in a wave along her back, lengthening and relaxing it.

Other postures can help relieve many of the discomforts of pregnancy:

• Lateral bend and seated head-to-knee poses often give immediate relief for sciatic pressure and pain
• Heroine pose is often recommended to alleviate nausea and indigestion
• Child’s pose can help release lower back, reduce shoulder tension and can help restore sleep

Bend your Mind, Strengthen your Body

As pregnancy progresses, good postural alignment becomes more important–and more difficult. As the baby grows, the curve of the lower back naturally increases. At the same time, muscles and ligaments soften, especially around the pelvis.

Yoga can help strengthen supporting muscles and release tension along the spine and rib cage and in the upper chest, neck and shoulders, “opening” the body into proper alignment. As posture improves, the diaphragm can move more easily, allowing fuller respiration. Deep breathing relieves fatigue and is important for the health of mother and fetus. It will also be an essential part of the birthing process.

Preparing Mind, Body and Baby for Birth

As a pregnant woman prepares for childbirth and motherhood, she is already creating an environment for her developing child. Her own well-being and equilibrium will have a significant impact on her baby. During yoga practice an expectant mother can:

• calm her emotions
• quiet her mind
• turn her attention inward
• connect with her center
• build her strength
• cultivate her ability to surrender and yield

For example, in Warrior pose, a woman’s energy is focused at the solar plexus or center. Her legs press strongly against the ground. Tension around her pelvis and hips is released. Her heart area is expanded and receptive. Warrior pose helps her to develop a balance of strength and flexibility that she can continue to call on throughout pregnancy, childbirth and motherhood.

Good for your Mind, Body & Baby

Many yoga students find that their practice is an excellent preparation for labor and delivery. Labor progresses more easily if a woman can work with, rather than against, contractions. Yoga teaches this.

Physical Preparation: In yoga practice, a woman learns to become aware of each part of the body and to release tension and constriction using breath. During labor, she can use this technique to help relax the uterus. Often, a student learns to visualize an image during meditation or relaxation–for instance, to see the breath as a gentle wave. She can rely on this image to help her stay relaxed and focused during labor.

Mental Preparation: The dramatic physical and emotional changes of pregnancy prepare a woman for motherhood. Yoga practice complements this preparation. Once the baby is born, a new mother can continue to stay healthy and fit with yoga. She can use the tools of awareness, breath and movement to relax in the midst of a colicky evening or to re-energize at the end of a long, demanding day.

Yoga is not merely a physical discipline, and pregnancy is not merely a physical experience. Pregnancy calls on a woman to learn to balance will and surrender, control and acceptance. Pregnancy presents the opportunity to turn one’s attention to oneself and the baby. Yoga provides a context and structure for this, recognizing the spiritual embodied in the physical. This is, in some ways, the experience of conceiving and bearing a child.