Practicing yoga during pregnancy and postnatal period can have numerous benefits for both mom and baby. Not only does it help in maintaining physical fitness, but it also helps in calming the mind and reducing stress levels. When thinking about incorporating yoga pre or post pregnancy, instead of thinking about what to do and what to not do, instead think about what is going to be beneficial for mom and baby.
And remember, guidance can also be very specific and personal to each individual, and it is important to modify movements and shapes according to one's comfort level. To get started, here are some key points to keep in mind when practicing yoga during these periods.
Your focus will be on toning the pelvic floor, strengthening the body, and preparing for birth. Becoming aware and engaged with the body during pregnancy, specifically the pelvic floor and breathing, creates a relationship that can aid in labor and delivery. Here are some key tips on elements of class you might begin to pay attention to and modifying as needed:
Breath work: Avoid intense, forced breath work and instead keep the breath slow & steady
Prone shapes (on the belly): At a certain point in pregnancy it may become uncomfortable to lay on your belly so you might begin to adjust to a side lying position instead
Supine shapes (on the back): Once you reach your 2nd trimester you’ll want to avoid laying on the back in shapes such as savasana and instead, opt for a side lying position
Twists: To keep baby protected, gently twist open (instead of closed) making space for baby
Backbends: Think about bending from the upper back and check area instead of the mid to lower back area
Inversions: It may be ok to invert but keep in mind your body is going through a big change and it can have an impact on your balance so you may be increasing your risk of injury as a result
After baby, it is all about honoring your body and mind. Your focus will be on regaining strength, toning the pelvic floor, and reconnecting with your body. Don’t forget to give yourself time to adjust to life with a new baby and to listen to your body. Practicing yoga can also help in reducing stress levels, promoting relaxation, and improving sleep quality.
Want to learn more?
Join us for a special pre / postnatal aerial yoga class on Tuesday, April 11 at 5:30pm. We will spend our time together exploring a gentle aerial yoga flow style practice, ending in a supportive restorative shape and a short guided meditation.
No matter your experience level, you’ll have the chance to learn about safe and empowering modifications you can make to your practice during and after pregnancy. After class, we’ll reserve time for questions and answers.
Who can attend…
Anyone pre or postnatal
No previous experience required
Teachers looking to learn more about cuing for pre and postnatal students
Calm anxieties and worries
Self-care to re-energize
Create space to allow your body to adapt
Connect with a community of women
Practice safe exercises to keep the body toned
Ease joint and muscles aches related to pregnancy
Grant yourself a safe space during this transition
Counteract postural imbalances
If you can’t make it to class, set up a private class with Julie, certified prenatal yoga teacher.