Explore the benefits of prenatal yoga
WHILE you might need to modify your exercise routine slightly during pregnancy, physical activity is safe and recommended.
One option to consider is prenatal yoga. Yoga is suitable even for women who don’t tend to do a lot of exercise.
Yoga is an ancient practice from India involving movement, meditation and breathing techniques to promote mental and physical well-being. There’s a growing body of research on the benefits of yoga during pregnancy.
Prenatal yoga is safe for mother and baby when practised under the guidance from a certified instructor, and is suitable for low- and high-risk pregnancies.
Six reasons you should include prenatal yoga in your pregnancy routine:
1. Mental health
Are you anxious about your pregnancy? Does thinking of childbirth give rise to fear? If so, you’re not alone.
It’s estimated that one in five pregnant and postpartum women experience anxiety.
High levels of stress and anxiety during pregnancy can increase the risk of preterm birth, longer labour and the need for interventions including induction, sedation and Caesarean section.
Yoga can help reduce anxiety and stress levels.
Even a single session of prenatal yoga has been found to reduce anxiety around childbirth in low-risk mothers. Yoga has been shown to reduce depressive symptoms and anxiety.
Many mothers also worry about whether they will be able to bond with their babies.
By improving mental well-being and building a greater sense of connection with the body, yoga has been shown to increase a mother’s feeling of attachment to her unborn child.
2. Help with aches and pains
It’s common for pregnant women to have pain around the pelvic area (lower back, hips and thighs).
One study found a short course of 10 yoga sessions reduced overall pain in this area.
Other research has shown prenatal yoga helps reduce a variety of pregnancy discomforts, including varicose veins and ankle swelling.
3. Blood pressure control
Pregnancy-induced hypertension (high blood pressure) can be dangerous. It can lead to a complication called pre-eclampsia, which can be life-threatening for mother and baby.
For pregnant women with high blood pressure, practising yoga has been shown to bring it down.
Likewise, prenatal yoga has been found to reduce incidences of pre-eclampsia.
4. Reducing blood sugar
Some women develop gestational diabetes during pregnancy, which is when their body does not produce enough insulin, the hormone that controls blood sugar.
Prenatal yoga, along with dietary changes, can help reduce blood sugar levels. Even regular yoga practise for seven to 10 days has been shown to reduce blood sugar levels in patients with gestational diabetes.
Well-controlled blood sugar levels can help prevent further complications that can arise with gestational diabetes such as preterm birth, having a large baby, the baby developing jaundice, and stillbirth.
5. Improving sleep
Almost half of pregnant women experience some level of sleep disturbance, and sleep quality gets worse in the third trimester. Women who sleep less during pregnancy have higher incidences of anxiety.
A key part of prenatal yoga is pranayama, or breathing exercises, which are believed to help improve the quality of sleep.
6. Strength and confidence
After attending yoga classes, women have reported feelings of strength and confidence. Increased confidence and physical competence may enable women to remain calmer and help them take greater control during labour.
Yoga has been shown to be associated with reduced pain during labour and shorter labour.
While research shows prenatal yoga is beneficial and safe, there are only a limited number of studies investigating each benefit
Choosing the right class
Looking for a class might be confusing as there are several types of yoga. The forms most suited to pregnancy are Hatha yoga, which is slower paced, or Iyengar yoga, which uses props for support.
You may have a choice between private and group classes. In a group class, you will have a chance to meet other pregnant women.
A private session offers a tailored approach and individual attention from the instructor.
If you are a beginner, attending virtual classes isn’t recommended as there will be no one to check your posture and help you avoid injuries.
If you are enquiring about a group session, check if it’s a mixed class or only prenatal.
It’s always better to choose a prenatal session.
Also, ask for your instructor’s credentials in prenatal yoga. It’s a different certification from general yoga.
In your first class, the instructor will ask you about any injuries or pregnancy complications so they can give you modifications if needed. At any point, if you feel dizzy or in pain, stop and tell your instructor. They can support and guide you.
Most importantly, remember to enjoy the experience. The physical and psychological benefits will follow.