Prenatal yoga is often highly regarded by health professionals, but seldom are you provided with an explanation as to why. What are the benefits of prenatal yoga? And what can you expect when joining a class?
Prenatal yoga is less vigorous than general vinyasa or power yoga, but this doesn’t mean it’s less of a workout! Classes are designed to acknowledge and honour:
Feelings and stress - physical, emotional and mental
Stage of pregnancy
Strength and flexibility
Specific conditions, such as pelvic girdle pain, high/low blood pressure, carpal tunnel syndrome (to name a few!)
Connection with other expecting mamas
Feelings and stress
During pregnancy, you may be working, or at home with young children, trying to maintain work-life balance whilst nurturing your body and baby in utero. The business of life can often impact your nervous system and responses to stress. Prenatal yoga provides you with space to unwind from your day and tune-in to a class intention that aims to reset your mind and body so that you feel more relaxed and empowered to embrace your pregnancy and life in the present moment. Connection to your breath not only helps to lower stress responses and stabilise your nervous system, it can also positively prepare you for labour and birth as your breath becomes a major focus in helping ride through waves of contractions.
Stage of pregnancy
Each trimester may influence how you move and work with your body when performing poses (asana). Here are a few physiological changes that may influence your practice across the duration of your pregnancy:
Centre of gravity
As your pregnancy progresses, your centre of gravity shifts, which can impact your balance and posture. This can influence muscle tone or tightness and your stability when holding or moving between shapes. Attention is given to your alignment and muscular engagement when transitioning and holding poses.
Blood volume
An increase in blood volume during pregnancy may increase or decrease blood pressure when transitioning between poses. Consideration is given to the pace of a flow, the use of your breath and the use of props to support your body.
Breath
Shortness of breath may be caused by increased blood volume, progesterone levels, or by the uterus expanding and pushing up into the abdomen, leaving less room for your diaphragm to move freely. Breath awareness becomes central to all movement, helping you feel more grounded and connected to your changing body.
Hormonal changes
An increase in relaxin, can be a major influence on joint and ligament laxity, which may give you a sense of greater flexibility. In this instance, it’s advised to either recall what your flexibility was like pre-pregnancy and work within those limits, or begin to introduce gentle stretches to see how your body responds to the movement. The aim is to prevent over-stretching, which may put too much strain on ligaments and joints.
Strength and Flexibility
Your strength and flexibility may be greatly influenced by the type and frequency of physical activity you engaged in prior to your pregnancy, and what you maintain during pregnancy. Face-to-face classes with a qualified pre/postnatal yoga teacher ensures your alignment and technique will be monitored whilst performing poses (asana) safely. The most important thing is that you acknowledge how your body feels, address your needs and work within your limits. At no time should you experience pain. It is advised that you monitor how your body feels 24-48 hours after practice and speak with your teacher about how you feel before, during and post each class so that you are supported and continue to practice safely.
Specific conditions
Every body is different! Every pregnancy is different! We celebrate this and ensure your yoga practice is suited to your needs. If you do have a specific condition, communicate this with your teacher so that adequate modifications can be made to your practice to keep you and baby safe. More specifically, inform your teacher what has been recommended by your health provider, such as a women's health physio, GP or midwife.
Connection
Each class aims to provide you with space to connect with your body and baby, to help you acknowledge and work with your changing body, reduce stress and prepare you for welcoming your baby. As your connection to your body and baby deepens, you are more likely to feel empowered and confident to birth your baby and feel better equipped for motherhood.
Whether you are an experienced Yogi or new to the practice, prenatal yoga offers you a chance to connect with other expecting mamas. This can help you feel acknowledged and reassured that you're not alone in your experiences and deepens a sense of community.
MPPP Prenatal Yoga classes:
Thursday’s:
5:30-6:30pm
6:45-7:45pm
We look forward to welcoming you to the studio.
Written by Julia-Rose Gribble, Prenatal and Postnatal Yoga Instructor.
Melbourne Pregnancy and Pelvic Floor Physio
IG: @yogawithjuliarose