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Staying Fit and Flexible: The Benefits of Yoga during Pregnancy

Therese M. Pope | April 28, 2008

Pregnancy can be both a traumatic and difficult transition for women both physically and emotionally. However, yoga is a positive, relaxing form of exercise that is highly beneficial for pregnant women.

The stretching exercises and gentle yoga flows help lower blood pressure and stabilize blood sugar levels (especially for women who are at risk for gestational diabetes). Pranayama (breath work) helps alleviate stress and anxiety due to hormonal changes. Yoga also helps minimize the common aches and pains affiliated with pregnancy such as: swollen feet (edema), joint, hip and pelvic pain and back strain.

Alice Atkinson, a first time mom with an eight-month old boy, planned a natural, non-medicated childbirth and thought yoga would help her prepare both mentally and physically.

“I wanted to find a way to relax while also building muscle tone and staying limber. Yoga seemed like the perfect fit.”

An avid runner, Atkinson commented that she also ran until her third month but continued to keep active by walking two to three miles a day. Yoga was a nice balance coupled with her exercise regime of running and walking.

Atkinson was hooked after her first yoga session. She also enjoyed the camaraderie and support with other soon-to-be new mothers in her classes. It was a great way to both exercise and commiserate with other pregnant moms going through similar physical and emotional changes.

“I had been experiencing pain in my hips from the beginning of my second trimester. Yoga helped to alleviate some of the discomfort. On the nights after yoga class, I always slept better. I also found that yoga improved my flexibility and helped build strength.”

Stephanie Hartselle plans to participate in pre-natal yoga classes and will continue her yoga practice during her pregnancy.

“I used to run and lift weights but always loved practicing yoga. I've been winded just climbing the stairs because my body has changed so much and I wanted a form of exercise I could stick with throughout my pregnancy. It's also exciting that there are yoga programs that are available for new mothers and babies that I can continue after delivery.”

Before beginning a yoga class, pregnant women should consult with their obstetricians. Also, there are some yoga postures (asanas) that should be avoided during pregnancy (i.e. lying on your stomach or back). Also, consider taking a yoga class designed specifically for pregnancy. If you plan to participate in regular yoga classes, please talk to your yoga instructor and inform him/her that you are pregnant and work with your instructor to revise some of the more difficult asanas.

Pregnancy can be both a joyous and sometimes fearful time for women (especially first time mothers). Yoga can help mothers feel more in tune with their bodies, minds and to bond with their growing child.