How Is Yoga Beneficial For Pregnant Women? Here’s The Truth!

Yoga For Pregnant Women:

The extent of physical activity during pregnancy can vary greatly among individuals. In many cases, it’s imperative to receive a clear “approval” from your healthcare provider. Conditions like preeclampsia, cervical issues, or placenta problems may significantly restrict any form of exercise. Over time, ongoing research has shed light on what constitutes excessive physical activity and what is deemed appropriate. This article delves into the realm of yoga for pregnant women.

In most instances, commencing with a moderate-intensity workout of approximately 30 minutes per day serves as an excellent starting point. For instance, a brisk walk can be a suitable initial choice. Additionally, incorporating joint-friendly exercises like using a stationary bike or engaging in swimming can be beneficial.

Furthermore, why not explore the practice of yoga during this time? Is there supportive literature regarding the benefits of yoga or specific poses during pregnancy?

A study in 2015 proved that some yoga maneuvers like Happy Baby pose, Ananda Balasana, Corpse pose, Savasana, and Child’s pose, may not be contraindicated as once thought. In fact, this study suggested that yoga can even be safe late in pregnancy. Consequently, in reference to this study, all 26 yoga postures identified, were well tolerated, with no adverse outcomes to mom or baby.

Yoga, when done correctly and cautiously, can be highly beneficial for pregnant women. The soothing and relaxing movements of this ancient practice, help destress the body, and improve many aspects of physical and mental health.

Why Pregnant Women Should Practice Yoga:

Why should you practice yoga in the first place? More importantly, when you’re pregnant?

Surely, it’s tempting to sit back and limit yourself physically. However, there are many benefits to starting a yoga routine during what can be a physically, and emotionally draining, time of your life.

As the production of hormones increase, causing both physical and emotional changes, stress can increase as well. Consequently, making it more difficult to cope. Certainly, stress is nothing to be ashamed of. However, it should not be glossed over, either. Good coping strategies should be practiced. This is one of the reasons why yoga is a go-to for many expecting mothers.

Related Article: Yoga and Hormone Balance: Harmonize Your Hormones

The focus on breath (pranayama) and sequential movement through yoga postures, can help alleviate pent up emotions and inner turmoil. Thus, leading to better health outcomes and a better overall pregnancy experience.

What You May Expect?

Expectations of yoga classes involve focused breathing, gentle warm-up stretches, and asanas. Oftentimes, concluding with a cool down or meditative routine. Typically yoga, such as prenatal, hatha and restorative yoga are best practice.

On the contrary, hot yoga should be practiced with caution. During hot yoga, heated rooms and more rigorous poses may reflect to much stress on the body.

Prior to engaging in any form of exercise, including yoga, it’s crucial to have a conversation with your healthcare provider. Likewise, it’s highly recommended to participate in a class led by a seasoned, certified instructor, especially one with expertise in prenatal yoga.

Furthermore, establishing attainable objectives is essential. This is a time when it’s particularly important to be attuned to your body’s signals. Adjust your pace accordingly, as you may find that you require more frequent breaks. Ensure that you stay adequately hydrated by drinking plenty of water before, during, and after each session.

Use yoga props when need be. This can be in the form of cushions, a yoga blanket, even a partner.

Why Yoga is Beneficial for Pregnant Women?

Yoga is remarkably versatile. Beyond its stress-relieving benefits, it serves as a rejuvenating practice that contributes to the body’s healing, enhances flexibility and strength, and promotes overall well-being.

The practice of yoga facilitates the restoration of equilibrium in both the body and mind. This healing quality is substantiated by studies and literature, which consistently demonstrate yoga’s capacity to instill a profound sense of tranquility and serenity.

In addition, research has indicated lower levels of inflammation and significant reductions in levels of cortisol. Furthermore, suggesting it may have a positive effect on the brain as well.

Top Benefits of Yoga For Pregnant Women:

Certainly, to fully grasp yoga, one must personally experience it. Individuals often encounter varying effects, influenced by the specific style of yoga they choose to practice.

In the following section, we will spotlight some of the potential advantages of yoga for expectant mothers.

Reduces Feelings of Anxiety and Stress:

As previously mentioned, yoga exerts a significant influence on stress levels, a fact supported by extensive research. During times of bodily transformation, maintaining balance can become challenging, making it more difficult to cope with and manage stress.

Yoga possesses the potential to profoundly affect your mental well-being. While it may not eliminate stress entirely, it equips you with tools to navigate daily challenges more effectively. Prolonged periods of stress are detrimental to both you and your baby’s health, with the potential to result in acute and long-term health issues and complications.

Oftentimes, anxiety is a common symptom during pregnancy, rightly so. In some cases, feelings of anxiety and depression can linger well after you have given birth. While yoga may not be a cure, it can provide symptom relief.

A study in 2012, looked at how integrated yoga in a “normal” pregnant women’s life could effect quality of life and interpersonal relationships. The yoga group showed significantly greater improvements in several domains. This included physical, psychological, environmental and social domains of the WHO quality of life inventory. Meaning that yoga seams to be a noninvasive and cost-effective way that women who are pregnant can improve overall quality of life.

Helps You Sleep Better at Night:

Many women report a more difficult time with sleep and staying asleep. Oftentimes, spiraling and effecting there day to day feelings and normal operations. Oftentimes, your sleep schedule is not as consistent as it once was. Yoga can help. Similarly, other relaxation hobbies can help get your sleep back on track.

A reduction in levels of stress, anxiety, and physical discomfort, equates to better sleep. With the help of yoga and other mind-body practices, can positively help support a better night of rest.

A study in 2008 looked at integrated yoga on stress and heart rate variability in pregnant women. There was a significant “perceived” stress reduction of 31% in the yoga group vs. the control group.

Related Article: Yoga Poses For Sleep: Harmonize Rest, A Nighttime Series

Can Help Make Childbirth Easier:

Potentially one of the most influential aspects of yoga on pregnancy, for sure! You might be a master of handling stress, but delivering a baby is not easy on your body. The muscle strength needed to push a baby out, is quite demanding. Prenatal yoga is an approach that encourages stretching, mental centering, and focused breathing.

Moreover it can help improve muscle endurance and strength. A systematic review in 2015, concluded that prenatal yoga may help reduce pelvic pain. Furthermore, improve mental conditioning (anxiety, stress, depression), and perinatal outcomes (i.e. complications, delivery time).

One of the many reasons it’s important to stay semi-active during your pregnancy. Luckily, yoga and certain poses help strengthen muscles that are used during the birthing process. 

Decreases Headaches and Physical Pain:

Pregnancy is often a cause for celebration and anticipation among many women. Yet, it’s undeniable that pregnancy can come with its share of challenges. Nausea, headaches, bodily discomfort, and overall malaise are just a few of the typical symptoms that can accompany this remarkable journey.

Regrettably, numerous pregnant women frequently experience these types of symptoms. The good news is that there are effective ways to manage them, such as alleviating the aches and pains commonly associated with pregnancy. Indeed, yoga can play a significant role in enhancing your overall well-being and making you feel considerably better.

In a study in 2009, pregnant women partook in a prenatal yoga program study. There was significant data showing that women who took part in this prenatal program, reported fewer discomforts then the non-yoga group.

Much of the discomfort is a consequence from your muscles and ligaments being pushed and pulled. Your baby needs to grow, so your body expands to accommodate this need. Yoga can help better prepare the muscles for such changes throughout the stages of pregnancy.

Will Losing Baby Weight Be Easier?

In addition to aches and pains, weight gain is another natural aspect of pregnancy. Your body accumulates these extra fat stores to support the healthy growth of your baby. Consequently, it’s entirely normal to experience weight gain during pregnancy. Understandably, many women express concerns about shedding the extra baby weight post-pregnancy.

While gaining weight during pregnancy is a natural process, it doesn’t imply that you must retain that weight indefinitely. It’s essential to aim for a healthy and reasonable weight gain during pregnancy, rather than excessive gain.

Yoga can significantly facilitate post-pregnancy weight loss. It not only burns calories but also promotes body flexibility, tone, and agility, which are vital factors in the journey toward shedding those extra pounds after giving birth.

Related Article: Yoga and Losing Weight: Harmonizing Body and Mind for Sustainable Weight Loss

You Receive Social Support:

In certain situations, participating in yoga classes alongside others who are in a similar stage of life may be feasible. This can prove immensely advantageous and impactful during your pregnancy journey.

Pregnancy often presents challenges to both the body and the mind. Consequently, connecting with fellow women who are experiencing similar trials can foster a sense of connection and well-being. Furthermore, having some new friends as workout companions may make it easier to stay committed to your pregnancy yoga routine!

Final Thoughts

Yoga, in and of itself, is not inherently risky for pregnant women. Nonetheless, it’s essential to exercise caution to ensure the safety of both you and your baby. First and foremost, consult with your healthcare provider to confirm that physical activity is suitable for your unique pregnancy, as each woman’s experience is distinct.

Once you receive medical clearance for yoga, remain attuned to your body’s signals. While it’s acceptable to challenge yourself, avoid pushing too hard, particularly if you’re just starting out. If you experience pain or excessive discomfort, don’t hesitate to take a step back. Consider participating in less intense yoga styles or opting for gentler poses as you progressively build your practice.

References:

• https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/prenatal-yoga/art-20047193
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• https://www.health.harvard.edu/blog/yoga-could-slow-the-harmful-effects-of-stress-and-inflammation-2017101912588#:~:text=Studying%20yoga’s%20effects%20on%20stress&text=Researchers%20found%20indications%20of%20lower,for%20the%20brain%20as%20well.
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