Yoga And Pregnancy: What You Need To Know

Many pregnant people and their partners have questions about what might be safe or beneficial during pregnancy–I know I certainly did when I was pregnant! As a prenatal yoga teacher, doula, and mother of two, I’d like to share with you some of the evidence-based benefits of yoga during pregnancy, discuss online classes, give my recommendations for choosing a class that’s right for you, and hopefully allay some of your fears in the process. I’m positive that with the right teacher and group, prenatal yoga has the potential to be profoundly life changing for both you, your baby, and your family. 

It’s true that pregnancy can be a tough transitional time that needs significant support, whether people recognize it or not; the anthropological term defining this often tumultuous period in a person’s life is called matrescence (it’s not just in your head!). Meeting people who are going through a similar experience is a fantastic way to help ease anxiety and to build community, whether online or in-person at a prenatal yoga class.

Is it Safe to Do Yoga During Pregnancy?

Pregnant bodies are amazingly strong and adaptable. Nevertheless, it is recommended to practice with a certified prenatal yoga teacher. Qualified teachers ensure that their sessions are specifically designed to meet your needs and keep you and baby safe. Such teachers will almost always make use of props such as blocks, bolsters, pillows, blankets and straps to help your ever-changing body feel more comfortable and supported. Prenatal yoga classes will avoid movements like deep belly twists, crunch-style core work, and controlled,  holding, or fiery breathing techniques like Kapalabhati “skull shining” breath – all of these are contraindicated for pregnancy. In addition, many prenatal yoga teachers are also qualified as birth educators and doulas and will help you prepare for the birthing experience and beyond. 

But what about doing prenatal yoga online? 

Online yoga classes are safe UNLESS you're not listening to your body. If a healthcare professional has recommended you avoid certain movements, do not do them. If you feel unsafe physically, mentally, or emotionally in any practice or pose, do something else that feels good for you. If you find a practice has made you feel vulnerable, scared, or depressed, go to your support systems (friends, family, therapists, and doctor)!

One of the main advantages of practicing prenatal yoga at home is that you don’t have to leave the comfort of your space to get to class. Many people find that doing prenatal yoga online can be less stressful, time-effective, and more comfortable.

Online prenatal yoga classes are an excellent way to practice taking care of yourself and your baby, as long as you listen to your intuition (more on that below!) and follow classes led by qualified teachers.

Benefits of Yoga During and After Pregnancy

The benefits of a yoga practice during and after pregnancy range from pain reduction to better sleep, improved mental health, and easier birthing and recovery (to name a few!). Read on for some of the specifics:

• Better connection to your body. Regular yoga check-ins help you stay in tune with how your body feels and how it is changing.
• Reduced stress and anxiety: a mindful yoga session or yogic meditation can help you let go of past and future concerns so that you can focus on the moment and your baby.
• Better quality sleep, which helps your growing body, baby, and overall well being.
• Reduction in cortisol levels, known as the stress hormone. Managing stress well means a healthier you and a healthier baby!
• Normalization and lowering of blood pressure thanks to mindfulness and breathing techniques. This is in turn healthier for baby.
• Easing symptoms of depression, which is common both prenatally and postnatally.
• Reducing persistent pain and discomfort as your body changes to accommodate your growing baby.
• Reducing headaches thanks to the reduced stress, better sleep, and lower blood pressure.
• Improvements in lung capacity and enhanced breath control, which can help you feel more comfortable throughout your pregnancy and help to nourish baby.
• Mental and physical preparation for birthing through adapted instruction, stretching, breathing, and strengthening techniques useful during the birthing process.

Tips for Choosing a Prenatal Class That’s Right for You:

1. First of all, always trust your intuition or gut feeling. If a teacher, space, or movement makes you feel uncomfortable, listen to your body and keep looking. Now is the time to start exercising your intuition muscle, so that you can trust it more deeply later, say, if you’re in a hospital-intervention-style setting. It’s easy to start: try standing up for yourself and giving yourself what you truly want. “Do I feel like water or tea this morning? Do I want to take on an extra project at work right now? Do I feel like walking or taking the bus today?” All of these types of decisions, when made from the heart, can strengthen that intuition muscle. Otherwise, putting yourself in an uncomfortable or unwelcoming situation can trigger your nervous system and as such result in pain, lower oxygen intake, distrust in yourself, or even difficulties for baby.

2. In general, look for classes that are specifically labeled “Prenatal,” “Antenatal,” or something along the lines of “Expecting” or “Bellies.” These classes are meant specifically for your stage of life and will support you better than a generic yoga or fitness class. They’ll avoid all crunch-style abdominal work so you don’t have to make the awkward decision to ignore the teacher yourself. Most classes will allow you to snack, sit back, and alleviate yourself whenever you need without judgment or difficulty. You’ll also be more likely to start building community in these type of classes as you meet others also going through matrescence.

3. Look for a teacher who is welcoming and open to options. Ideally, a prenatal yoga teacher will leave you feeling supported and even empowered at the end of your class. You shouldn’t be afraid to have a conversation with them or to reach out if they’re online. 

4. Keep Trying! Like you and I, there is a rainbow of different personalities and teaching styles when it comes to yoga teachers. If you don’t gel with the first one you find, try again. If your community doesn’t offer many in-person classes or you’re looking for an at home practice, you can enjoy a wide variety of classes and teachers right here at Do Yoga with Me! The beauty of online classes is that you can do them any time that suits you (and baby) from the comfort of your own home! 

5. Embrace Change. If you’re an experienced yogi you may be tempted to attend other classes, particularly the more vigorous ones. Know that while this may work for you during the first trimester, your body might have different needs as you grow. Sun salutations are a beautiful, strengthening movement series, but they were in fact developed energetically for male adolescents and men in their twenties—a far cry from where you and your body are right now. 

6. Fear not, the prenatal period is actually quite short in the larger scheme of things. You’ll be able to do ashtanga and intense core again if you so choose.

7. In the same vein, avoid high temperature rooms. Like the medical advice to avoid saunas and hot tubs, hot style yoga classes should be avoided during pregnancy so as to protect your growing baby, particularly during the first trimester.

8. Consult your healthcare provider(s). Different conditions during pregnancy can affect the type of yoga practice you might engage in. Talking with your doctor, midwife, or physiotherapist may provide some clarity for you.

And finally, be gentle with yourself. You, your body, your baby, and your relationships are shifting day to day, moment to moment. If a class worked for you yesterday, it may not work for you today. Take a breath and as best you can try to stay present moment to moment. Adapt your practice to what is most comfortable each day.

Join the online prenatal yoga community here at Do Yoga With Me!

An online class allows you to personalize your prenatal practice and it may allow for the private space to really let go and experiment with sounds and what feels best in your body (horse lips anyone?).

Below you’ll find a selection of our many online yoga classes created for pregnant bodies:

• Prenatal Yoga for Pelvic Pain and SPD – Join me for this chair assisted yoga practice designed to alleviate the pelvic pain often associated with symphysis pubis dysfunction in pregnancy.
   
• If you’re feeling like pilates prenatal movements instead of yoga, try my 5 class Prenatal Pilates Series.
   
• Modified Prenatal Vinyasa — Sarah Jane’s restorative, adapted vinyasa will help pregnant people in their second and third trimesters with modified side planks, hip strengtheners, calf stretches, and spinal mobility.
   
• Fiji, who was pregnant while filming her classes, offers an alternative Prenatal Power Flow for people in their first trimester who already have a strong yoga practice.
   
• And most recently, our Tara Heal has added to our repertoire while pregnant herself. Enjoy No Stress: Shoulders & Chest Prenatal Flow.

As with any of our yoga sessions, it’s recommended to watch the entire video before starting the class. Knowing what to expect and what you’ll need will help you stay safe and comfortable.

So breathe, check in with yourself, and ask, “What kind of class, movement, or care do I need today?” See what rises to the surface and follow that intuition.

I truly hope you’ll be able to receive some of the benefits that prenatal yoga can provide.

If you have any questions at all, please do not hesitate to reach out to us here at Do Yoga With Me.

Sincerely,

Julia