yoga

Prenatal Yoga: A Restorative Exercise Routine for a Mom-to-be

When a woman expects a baby, it is a very special time in her life. Pregnancy comes with a long list of body and mental changes, including stress and anxiety. It’s a natural process, but sometimes it takes a while for a woman to become used to the symptoms associated with bearing a child. Many women must carry on with their pre-pregnancy lifestyle and work around it; for example, going to work while pregnant, or continuing their commitment to their passions and activities. At home, outdoors or even at the office, prenatal yoga can become a part of a mother-to-be’s adaptation process, by helping her to relax while staying active.

Safe Exercise During Pregnancy

If you are pregnant, staying active is recommended strongly, unless your doctor advises you to do otherwise. Physical activity will help you rest and sleep well, while increasing the strength, flexibility and endurance of those muscles needed for labour and the recovery after birth.

You will want to shift your routine dramatically toward a healthier lifestyle, but it’s important not to overdo it when engaging in physical activity. If you know how your body changes when it’s carrying a child, you will become aware of the limits you need to impose. The first rule is to be aware of your body’s limitations and not start an exercise routine that is more difficult than you are used to.

You will find your joints becoming looser over the course of your pregnancy, in preparation for giving birth. High-intensity sports such as running or basketball can expose you to injuries to the joints. You will also notice tenderness and sensitivity in your breasts — another reason it’s wiser to choose low-impact sports. During the first trimester, you may be able to maintain your familiar levels of mobility and effort but, as your pregnancy advances, you’ll have to limit your routine.

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The Benefits of Prenatal Yoga

Whether you have never tried yoga or already are a veteran of the practice, you will find that prenatal yoga is an ideal form of exercise during pregnancy. Not only will yoga keep your body in good condition, but it also will balance your mind and teach you relaxation techniques that can be of tremendous help during labour.

Breath-work practice is a wonderful tool; it can help during labour and also can keep your blood pressure and heart rate in check. Stress hormones can impact your baby’s development, so the relaxing effect of yoga practice is beneficial for both you and the baby. By slowing down, you are able to bring your focus to what’s happening on the inside. You are building awareness of how your body works and what it needs for you and the baby.

Prenatal yoga can decrease the incidence of lower-back pain, nausea, carpal tunnel syndrome symptoms, headaches and shortness of breath.

Prenatal yoga classes also can give you a sense of community, as you find comfort in spending time with people who know what you are going through.

Joining a Prenatal Yoga Workshop

Prenatal yoga can be very beneficial for all moms-to-be. Join a workshop or class, where you can monitor your breath and listen to your body while the instructor gives you safe suggestions as needed. As your pregnancy advances, adapt your routine to what is needed to accommodate that growing adorable bump. Certain poses won’t be available to you any more, so you will want to modify your routine or change to a more comfortable pose. Prenatal classes can include take-home stretch lessons to help with the aches and pains of pregnancy. Yoga can restore you, help you stay grounded and let you flow through the worries of labour and being a mom. Try Evolve’s prenatal yoga workshops and classes.

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