Yoga for Pregnant Women


Pregnancy is a physical and mental experience. Women often becomes hyper aware of all the changes their bodies are going through. Yoga aids pregnant women to adapt to these body changes more gracefully and to feel proud and a sense of appreciation for their bodies.

Yoga exercises can increase flexibility, strength, circulation and balance. Many pregnant women find that regular yoga exercises help to reduce swelling, back and leg pain, and insomnia.

Nevertheless, Yoga must be practiced very cautiously among pregnant women, as wrong movements will bring harmful effect on both moms and babies.

Here are some tips for pre-natal pregnancy Yoga practice:

  1. Recommended general yoga exercises are for the first 2 months. Consultation with your doctor and a trusted and experienced Yoga teacher is necessary. With proper guidance, you can practice some yoga right into labor. If you are new to Yoga then you should start slowly.
  2. Breathing exercises are helpful if done twice a day. The breathing exercises supply more oxygen and energy both to the mother and the child.
  3. Some yoga poses that can help a pregnant women dealing with the symptoms of pregnancy, ensuring smoother and easier delivery, and faster recovery after childbirth. Pregnant women should pay attention not to overstretch the body – the ligaments around the joints become loose and soft during pregnancy. The abdomen should stay relaxed at all times. Complex poses that put strain on the abdomen and other body parts should NOT be done during advance stages of pregnancy. No any kind of pain or nausea should be felt during and/or after yoga. If this happens, Yoga must be stopped and contact your GP.
  4. When doing out standing poses with your heels to the wall or use a chair for support to avoid losing your balance and risking injury to both you and your baby.
  5. Deep relaxation is vital to give rest to body and mind, and you will benefit more from a good sleep. Deep relaxation helps the nerve system change from sympathetic to parasympathetic activity. Parasympathetic activity is associated with the restorative processes of the body, which is needed both by the pregnant woman and the child.

It is strongly recommended to have regular morning and evening walks.

Yoga is very individual.