Prenatal Yoga
Wondering if prenatal yoga is for you? Is it possible to start yoga while pregnant? And what are the benefits that you could get from it? Read this article to learn all about yoga for pregnant women.
It's not a myth, yoga for pregnant women can do a lot of good during your pregnancy. But where does this practice come from? And what is it all about? I'll explain it all to you today.
Prenatal yoga: a magic formula to prepare for childbirth?
Yoga is an ancient Indian physical practice and philosophy that has infinite benefits. The practice of yoga postures aims to restore balance between body and mind through stretching and breathing exercises. The term "yoga" also means "union". In practice, it involves specific stretches, accompanied by slow, deep breathing. These movements allow you to re-appropriate your body, to add consciousness in your movements and energy.
But what about prenatal yoga? This particular practice was born from the work of the doctor Bernadette de Gasquet. This woman spent many years spreading this practice. In the 80's, while she was practicing as a yoga teacher, she was obsessed with pregnancy, and particularly with the female body during childbirth. The perineal muscle was at the center of her research. She therefore trained in gynecology and obstetrics in order to be able to accompany pregnant women in a gentle yoga practice adapted to their bodies. The goal was not only to relax their body or mind, but also to accompany them towards a more serene delivery.
The Gasquet Method: what does it consist of?
During prenatal yoga sessions, one learns to breathe by stretching other muscles, especially the perineum, in order to soften and tone it. These exercises, repeated once or several times a week during pregnancy, aim to lead to the most natural birth possible. Indeed, the practice of yoga for pregnant women makes it possible to work on the opening of the hips and the pelvis, which are essential for the baby's birth. We also learn how to change the baby's position during labor. Finally, learning how to breathe also allows for better pain management during childbirth.
This is why today, pregnant women are often advised to practice prenatal yoga to prepare for childbirth. Yoga sessions can even be reimbursed by social security. Imagine a calm and painless birth. I, too, if I were you, would like to try the experience with this information in mind.
But after all, we don't only do yoga during pregnancy for this reason. The practice of prenatal yoga also allows you to release your anxieties, to durably tone your body and to increase your energy. Inspiring, isn't it? Wondering if this practice is right for you? Then let's see who is open to pregnant yoga.
Who is prenatal yoga for?
This type of yoga allows you to accompany pregnant women from the beginning of their pregnancy until the day before they give birth. However, most pregnant women begin their practice in the 3rd month of pregnancy. A session can take place every week or classes can be taken on an ad hoc basis. It will be up to you to decide. But know that generally, when you experience the benefits of yoga, it is hard to do without it.
On the other hand, if you didn't do yoga before pregnancy, it's considered best not to start an intense yoga practice early in pregnancy. This is especially in relation to the risk of miscarriage. A beginner's yoga class can nevertheless be adapted to you if you have just learned that you are pregnant. Then turn to gentle sessions of Yoga Nidra or Hatha Yoga for example.
However, if you practice yoga regularly, you can continue to take classes in early pregnancy. Of course, this is not the time to get overwhelmed and test all kinds of balances, but there are no studies that show that practicing yoga in early pregnancy is risky.
Whether you are a regular practitioner or a beginner, in any case, you will have to inform your teacher of your condition. This will allow him/her to tell you which yoga positions to avoid. For example, inversion or twisting postures are not very recommended. Nevertheless, each woman is unique. The best thing to do is to always listen to you in your postures. In any case, at the beginning of pregnancy, your nausea and your state of fatigue will surely limit you... You will quickly understand that this is not the time to force yourself, but rather to take care of yourself.
Prenatal yoga: when to start?
But when will you need to switch to yoga classes adapted to your condition? Prenatal yoga is considered to begin as early as possible in pregnancy, if possible from the third month. Indeed, this practice allows you to learn how to breathe and to become aware of your body's muscles, which will be useful to you during your childbirth. The earlier you start, the more naturally these positions and breaths will come to you on the day.
In general, it is best to practice prenatal yoga in class with a teacher trained in the De Gasquet method. He will help you correct your postures and adapt them to your body. However, prenatal yoga videos on the internet can be a good complement to your indoor practice.
Feel like giving it a try? Then let's discover the benefits that you can derive from your pregnant yoga practice.
The Benefits of Yoga for Pregnant Women
Yoga and pregnancy are compatible, and for good reason, prenatal yoga has many benefits for the pregnant woman and her baby. Here they are:
- It alleviates back problems. Low back pain, sciatica, these problems often occur during pregnancy. Indeed, with the weight of the baby, the mother-to-be accentuates the arch of the back which often causes her pain. Yoga postures will help create space between the vertebrae and relieve these tensions in the back. Prenatal yoga will also lead to strengthening your back in order to prevent pain in the long term (especially when carrying your baby).
- It improves the venous return thanks to the movements of the body which restart the circulation. The practice will thus allow a real feeling of lightness with the mothers, especially at the end of pregnancy.
- Prenatal yoga helps reduce gastric reflux. It helps to relieve tension in the stomach and viscera by stretching and breathing.
- It helps to evacuate stress and negative emotions and to relax.
- Yoga teaches you how to improve your posture on a daily basis: body awareness is really a notion at the heart of the practice. The practice of yoga for pregnant women also leads to being less bothered by your body during pregnancy. It allows you to create space in a body that you share with a small being.
- It allows you to connect with your baby: after a yoga session, the moment of relaxation will be ideal to communicate with your baby, whether through thoughts or by placing your hands on your belly. This will give you a special time together, even if you don't feel him/her move yet.
Are there any contraindications to prenatal yoga?
Well, you'll have a hard time finding an excuse not to try... because there are few contraindications to yoga for pregnant women. Of course, if your pregnancy is at risk, starting prenatal yoga will be a decision to be made with your doctor or midwife. For example, if you have an open cervix or many contractions, you should focus on rest.
But be aware that most of the ailments you suffer from during your pregnancy are not necessarily a contraindication to the practice. On the contrary, talk to your yoga teacher about them. He or she will be able to adapt your practice in circumstance and you will certainly see positive effects quickly.
The practice of prenatal yoga is always gentle. It is an activity where you never go beyond your limits. So, with these principles in mind, it's safe for you or your baby to get on your mat.
What postures are recommended for yoga during pregnancy?
Prenatal yoga is therefore a form of yoga quite similar to Hatha Yoga. The objective is to give movement in the body, work on breathing and on the mobility of areas of the body rigidified by pregnancy (for example, the hips). We will therefore focus on hip opening postures, back stretching and resting postures. We will avoid certain inversions, closed torsions and postures that strongly mobilize the abdominal muscles.
If you are looking to complement your prenatal yoga classes, here are a few examples of yoga postures to do during pregnancy:
The butterfly :
Sitting on your carpet, place your two feet against each other in front of you. The thighs open on each side of your carpet. Put your hands on your feet and let gravity work on the opening of your hips. Breathe in here and gently rock back and forth, keeping your buttocks anchored in the ground. You can also open your feet outwards, using your hands, to accentuate the opening of your hips. This yoga practice for pregnant women allows you to work on the opening of the pelvis, which is essential for the passage of the baby during childbirth.
The mountain :
This posture is quite simple but it helps to work your balance by returning to the center of the body. Standing at the front of your mat, the feet are joined and the big toes are in contact. Take a moment to lift your toes off the floor and rest them gently on the ground. Place both hands palm to palm facing the heart or both arms along your bust, hands outstretched, palms forward. Close your eyes and breathe calmly here. If you lose your balance, spread your feet a little apart to the width of your pelvis.
The cat and the cow :
Get down on all fours on your carpet, knees hip width apart and hands under your shoulders. Take a moment to check that your back is straight and parallel to the mat. As you breathe in, dig your back in and stretch your stomach. Your head and eyes are pointing up to the sky. As you exhale, switch to the cow's posture: tuck in the stomach, round your back and shoulders. Help yourself with the palms of your hands on the ground to accentuate the stretching. The chin comes towards the sternum and the eyes are turned towards the ground. Repeat the stretch several times.
Do you want more yoga postures for pregnant women? Don't hesitate to turn to a prenatal yoga class near you. Your yoga teacher will be the best person to build a class tailored to your body and your needs.
Now you know everything you need to know about yoga for pregnant women. So instead of waiting like Laura for a brutal magic trick to take you to your first prenatal yoga class, sign up. It would be a shame to miss the opportunity to relax and enjoy the benefits of yoga during your pregnancy.
