Prenatal yoga offers many benefits for the mind and body throughout pregnancy. Whether you are planning a natural delivery or one that is aided by medication, the primary benefits of yoga–flexibility, strengthening, and creating a calm center–also make it an ideal birth preparation practice.
Yoga increases flexibility in the spine and strengthens, stretches, and relaxes surrounding back muscles. In this way, prenatal yoga can reduce or alleviate lower back pain and discomfort and tightness in the middle and upper back. Yoga emphasizes creating length in the torso, resulting in more room for the expectant mother’s abdominal organs, such as her stomach (minimizing heartburn) and bladder. These are just a few ways that yoga creates more comfort in the pregnant body.
Hormonal shifts and concerns about the future and can turn pregnancy into an emotional roller-coaster. Yogic breathing is slow and deliberate, enabling you to focus on staying mentally present during each passing moment. This practice makes yoga incredibly peaceful and relaxing. It is almost impossible to leave a yoga class “stressed-out”. Both you and your baby will benefit from a reduction in stress hormones. This stress-free environment is also the perfect time to bond with baby.
Prenatal yoga prepares you physically and mentally for giving birth. Hip openers (such as squatting) and exercises that strengthen the core and the pelvic floor, prepare the body for birth. Some of the more restful prenatal yoga poses are ideal to practice during the first stage of labor. Much of the intensity of labor arises from fear and a desire to “escape”. The slow, steady, deep breathing practiced in yoga keeps the mother calm and focused on the present moment, so that she is more prepared to “surrender” control and allow her body to lead the way.
Of all the benefits of prenatal yoga, a favorite of many students is the community that naturally evolves in a weekly yoga class. As a student gets closer to delivery, she can offer advice and encouragement to new students who have much of their pregnancy before them. Students watch as their friends reach their due dates, and then hear the birth stories and what life is like with a newborn. Prenatal yoga is likely to be the only place an expectant mother will go where everyone in the room will truly be able to empathize with the challenges and joys she is experiencing.
If you have practiced prenatal yoga and would like to share your own experiences concerning its benefits, please add a comment to this post. We would love to hear from you!