Can You Do Yoga While Pregnant?

While yoga is generally a low-impact exercise and geared toward stretching and relaxing muscles, you may be wondering if it’s safe to do yoga while pregnant. This is a question many women have, and the answer is yes. In fact, doing yoga during your pregnancy can actually be very beneficial to you and your body.

Because you focus on breathing and relaxing the entire body during yoga, yoga exercises tend to calm the mind and relieve stress. During pregnancy, this can be a great benefit as you continue your pregnancy and prepare for birth and motherhood. Stretching and strengthening your muscles can prepare your body for the childbirth process, while focusing on your breath and gentle stretches relaxes your mind and relieves stress.

There are prenatal yoga classes offered at select yoga studios. However, if you are pregnant and interested in doing yoga exercises, you can sign up for a regular yoga class. Just be sure to let the yoga instructor know that you are pregnant and tell them what trimester you’re in so they can accommodate your needs and modify the yoga exercises and poses for you.

The multifaceted exercising approach to yoga can provide you with many benefits during your pregnancy. Continue reading as we list out how prenatal yoga can positively impact your pregnancy, as well as provide precautionary tips to keep in mind.

The Benefits Of Prenatal Yoga Exercises

Improve sleep
Promote relaxation of the mind and body
Increase your muscle’s strength and flexibility to further prepare for childbirth
Reduce pain in the lower back, as well as headaches and nausea

Be Mindful Of The Following

As your pregnancy progresses, there are certain precautions to take when doing yoga. Like mentioned above, let your yoga instructor know that you are pregnant and what trimester you are in. Poses and exercises can be modified so that you can partake and reap the benefits of the yoga practice while also ensuring the safety of you and your baby. Take the following precautions:

  • Don’t do hot yoga. Not only is hot yoga a little more intense than a traditional yoga class, but the heat is not good for your baby.
  • Avoid backbends, handstands, headstands, camel, and upward bow, as well as any poses that require you to balance on one leg.
  • Use a chair to modify any positions that do require balancing. If you are balancing on one leg, place a chair in front of you to hold onto for extra support.
  • Avoid deep twists. If you are doing twisting poses, use your shoulders and back to initiate the twist, rather than your abdomen.
  • When doing poses that require you to bend forward, bend from the hips instead of the abdomen. Lead with the breastbone and extend your spine. This allows for more room for your ribs, which makes breath movements easier.
  • Avoid poses and positions that can overstretch your muscles, especially around your abdominal area. While carrying a child, you are more prone to straining or pulling any muscles.

If you are wondering what yoga exercises and poses are safe for you, read the following list, and double check with your instructor as well.

  • Butterfly stretch
  • Cat-Cow
  • Standing forward bend, depending on the trimester you’re in
  • Side angle pose
  • Triangle pose, with a chair modification

As with any individual practicing yoga, it’s crucial to listen to your body. If you are in any discomfort or pain, stop immediately. Talk with your instructor to find modifications for certain poses and exercises so that you can participate in the class, as well as at home on your own time.

With yoga, you can experience the mental centering, physical relaxation, and stress relief while you are pregnant. The precautions listed above will ensure the safety of yourself and your growing baby, and your yoga class instructor will provide further insight, as well.

If you are looking for a yoga class in the Greeneville area, sign up for a class at LoveYoga. As a Top Rated National® yoga studio, we are dedicated to providing our students with the resources, knowledge, and community that comes with the practice of yoga. Take a look at the classes we offer and be sure to visit us soon.