Prenatal yoga is a practice that combines gentle physical exercises, breathing techniques, and relaxation, adapted specifically for pregnant women. In recent years, it has gained widespread popularity. Read what experts say about this practice in the UNN article.
What is prenatal yoga
Prenatal yoga is a comprehensive approach to physical activity that includes stretching, concentration, and breathing exercises. Asanas in such yoga are adapted to the needs of the pregnant woman's body and are generally safe for women with a normal pregnancy, provided that the technique is followed. It is better to practice such yoga under the supervision of an instructor who has the appropriate training to work with expectant mothers.
A session usually includes the following components: breathing, gentle stretches, asanas (standing, sitting, or lying down), and relaxation.
The impact of yoga on the pregnant woman's body
Experts from the Kyiv Perinatal Center point out that yoga classes provide:
• gentle muscle strengthening and improved posture;
• development of flexibility and mobility;
• physical and emotional preparation for childbirth;
• breathing practices and concentration;
• reduction of anxiety and improvement of sleep.
This is also confirmed by scientific research.
The British scientific journal BMC Pregnancy and Childbirth indicates that regular yoga practice can shorten labor time and increase the likelihood of natural childbirth. Most studies also indicate that yoga during pregnancy effectively reduces anxiety, lowers stress levels, and increases psychological resilience.
Also, studies indicate that yoga contributes to the prolongation of pregnancy: the average duration of pregnancy in women who practiced yoga was 38.6 weeks compared to 36.7 weeks in the control group.
Regular classes help to better feel your body, tune in to the process of childbirth, and find internal support. It is suitable for most healthy pregnant women
When yoga is contraindicated
Despite the fact that prenatal yoga is an extremely gentle practice, it still has contraindications. Contraindications include cardiovascular or pulmonary diseases; placenta previa after the 26th week; preeclampsia; risk of premature birth; back problems that make exercise impossible. Experts also recommend avoiding so-called hot yoga, which can cause overheating of the body, which is dangerous for the fetus.
Recommendations to follow during prenatal yoga classes
Most importantly, a doctor's consultation is required before starting classes. If the specialist has not found any contraindications, you can start classes – preferably under the supervision of a trainer.
The pace of exercises during such yoga classes is slow. The load is excessive if the woman cannot speak at a normal pace. Classes should take place in a well-ventilated room.
Pregnant women are advised to avoid excessive stretching and twists with pressure on the abdomen. Exercises involving lying on the stomach and back are also limited, especially after the 16th week of pregnancy.
The Kyiv Perinatal Center, where specialists conduct such classes, emphasizes that if a woman experiences any unusual symptoms or difficulties during classes, it is mandatory to consult a specialist.
Regular classes help to better feel your body, tune in to the process of childbirth, and find internal support.
Important! This material is for informational purposes only and is not a medical recommendation. Before deciding to start classes, be sure to consult with a doctor.