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Yoga and Pregnancy
Yoga, when combined with a cardiovascular exercise such as walking, can be an ideal way to maintain fitness when you're pregnant. When you stretch or do yoga, you're toning your muscles and limbering up with little, if any, impact on your joints -- good news for pregnant women.
Yoga is also beneficial because it helps you breathe and relax, which in turn can help you adjust to the physical demands of labour, birth, and motherhood. One of the first things you learn in a yoga class is how to breathe fully. The breathing technique -- known as ujayi -- requires you to take in air slowly through your nose, filling your lungs entirely, and exhaling completely until your abdomen compresses.
Learning how to do ujayi breathing primes you for labour and childbirth, because it trains you to stay calm when you need it most. When you're afraid -- during labour, for example -- the body produces adrenaline and shuts down the production of oxytocin, a hormone that makes labour progress. Yoga training will help you fight the urge to tighten up when you feel the pain, and show you how to breathe, instead.
As with any other exercise, you need to take certain general precautions. Avoid any movements which require you to be in a position flat on your back. This decreases blood flow to the uterus. Also avoid movements which stretch the abdominal muscles too much. You are more apt to tear and strain muscles now because the pregnancy hormone relaxing, which allows the uterus to expand, also acts on other connective tissue. If you experience pain in your back, hips or pelvis, modify your postures.
Make sure you choose a qualified yoga teacher. Try to find a specialist pregnancy yoga class. If you choose to attend a general yoga class, ask your teacher if she has experience in teaching pregnant women. Always tell your teacher that you are pregnant
First trimester
You probably don't have many restrictions this early in your pregnancy, but remember to follow general safety guidelines (below) such as drinking lots of water before, during, and after yoga to keep your body hydrated. Breathe deeply and regularly as you stretch. If you're a pro at yoga, recognise and accept that your regime will be different. Avoid trying to progress or develop your suppleness too much. Also, pay particular attention to technique to avoid stressing your joints as your muscles and ligaments stretch and your centre of gravity alters.
Second trimester
You need to take more caution due to your loose joints. Also, your slowly expanding girth is now affecting your sense of balance. Remember to sink into yoga positions slowly and carefully to avoid injury. Take your time if you have to, and don't overdo it. If you can't breathe smoothly, you're going a little too far.
Third trimester
You're probably feeling less graceful now that your abdomen is bigger, so perform standing poses with your heel to the wall or use a chair for support to avoid losing your balance and risking injury to you or your baby.
Tips for a safe workout
- Check with your doctor or midwife before starting an exercise programme
- Wear loose-fitting, breathable clothing and supportive shoes
- Warm up before exercising Keep moving
- Avoid exercising while flat on your back after the first trimester
- Don't do deep knee bends, lunges, or full sit-ups
- Avoid overdoing it
- If you feel uncomfortable or are in pain, stop immediately
- Drink lots of water before, during, and after exercising
- Get up from the floor slowly and carefully
- Avoid outdoor activities when it's hot and humid
- Steer clear of dangerous sports
- Cool down
Medical experts can't say enough good things about exercising during pregnancy, as long as it's moderate and doesn't put you at risk of slips and falls. Activities such as swimming, walking, and low-impact aerobics are good choices.
Even if you're normally quite supple, relaxing, a hormone which relaxes the pelvic joints in preparation for childbirth, also loosens all ligaments and joints, making you more susceptible to sprains and other injuries. That's why it's doubly important to pick the right activity.
If you're committed to keeping fit, do so on a regular basis. It's best to exercise at least three times a week. Working out sporadically can put you at risk of injury; plus, you don't benefit from exercise by working out only once in a while.
Other tips:
Check with your doctor or midwife before starting an exercise programme
If you have always been active, you can probably continue your exercise regime while you're pregnant, providing your pregnancy isn't considered high risk. That said, it can't hurt to check with your doctor or midwife to make sure the activities you participate in are right for you. Also, if you've never been the athletic type, they can give you some helpful tips for getting started.
Wear loose-fitting, breathable clothing and supportive shoes
To avoid overheating while you exercise, layer clothes so they're easy to remove or wear outfits specially designed for exercise. Although there's no proof of a danger to humans, some animal studies suggest that overheating can cause birth defects. According to experts, your temperature (taken under the arm) should be less than 38.2 degrees C / 101 degrees F after exercising. Also, make sure your maternity bra offers enough support.
You'll also need athletic shoes that fit your feet properly to help support ligaments and tendons. If your shoe size has changed because of mild swelling, buy a new, comfortable pair.
Warm up before exercising
Warm ups do just that -- they warm up your muscles and joints to prepare your body for exercise, and help build your heart rate up slowly. If you skip the warm up and jump into strenuous activity before your body is ready, you could strain your ligaments and hurt yourself.
Keep moving
Standing motionless for prolonged stretches, which certain yoga and dance positions call for, can decrease blood flow to the uterus and cause blood to pool in your legs, making you dizzy. Keep moving -- change positions or walk in place.
Avoid exercising while flat on your back after the first trimester
Besides being uncomfortable, this position can cause dizziness. It puts your uterus squarely on top of the vena cava, a major blood vessel, diminishing blood flow to your brain and uterus. Sit up on your elbows instead, or lie on your side.
Don't do deep knee bends, lunges, or full sit-ups
These positions can cause ligament strain, and may increase the chance of tearing in the pelvic area. Instead, switch to other activities which tone the same muscles. Swimming and walking will work the quadriceps and buttock areas just as well as lunges and knee bends. For other exercises in pregnancy, see our recommendations.
Avoid overdoing it
Don't "go for the burn" and don't exercise to exhaustion. Some women like to monitor their heart rate while exercising, but it is not a good idea to rely on heart rate alone, as heart rates can vary widely in pregnancy. A good rule of thumb is to slow down if you can't comfortably carry on a conversation.
If you feel uncomfortable or are in pain, stop immediately
Listen to your body. When something hurts, something's wrong, so stop. You should feel like you're working your body, not punishing it. Be on the lookout for signs of danger.
Drink lots of water before, during, and after exercising
If you don't drink plenty of fluids, you can get dehydrated, which can cause contractions and raise body temperature, sometimes to levels that are dangerous for you and the baby. Try drinking about two glasses of water two hours before you begin exercising. Drink another glass or two of water every 15 to 20 minutes during your workout.
Get up from the floor slowly and carefully
Your centre of gravity shifts during pregnancy. That's why you should take great care when you shift positions. Getting up quickly can make you dizzy, and cause you to lose your footing and fall.
Avoid outdoor activities when it's hot and humid
Pregnant or not, take it easy when the sun is blazing hot and the air is as humid as a thick, wet blanket. Weather like this makes you prone to overheating. On particularly hot or humid days, give your workout a miss or exercise indoors in a well-ventilated room.
Steer clear of dangerous sports
Because your joints are looser than normal, it's best if you avoid any activity that could make you slip or fall, increasing the risk of injury to your abdomen. Horse riding, downhill skiing, mountain climbing, and most contact sports (football, basketball and so on) are not recommended. Racket sports, such as tennis and squash, are to be avoided if you're not a regular player, as they can be tough on your knees.
Cool down
Walk in place for a few minutes or stretch. It gives your heart a chance to return gradually to its normal rate.
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