Prenatal Yoga and Exercises

Pregnancy brings numerous changes to your body. You’re gaining weight, you’re likely experiencing cramps and other gastrointestinal symptoms, back and headaches, nausea, tiredness and in some cases, swelling in the hands and feet. It may seem easier to use these nine months to just sit back and relax, but if you aren’t experiencing serious complications with your pregnancy, staying active is actually one of the best things you can do.

We’re not saying you need to hit the gym every day or run marathons, but there are plenty of safe exercises you can do and ways to stay moving through every trimester. Regular exercise while pregnant can reduce backaches, gastrointestinal symptoms and swelling. It can also help increase your energy, help you sleep better, promote endurance and prevent excess weight gain.

It is important to remember that you’re not exercising during this time to lose weight — you’re supposed to gain weight to ensure healthy growth and development of your baby. The average weight gain you can expect during pregnancy is between 25 to35 pounds. Prenatal — or pre-birth — workouts are designed to help keep your body in a healthy state and in many cases, prepare your body for labor and delivery through endurance, flexibility and practicing positions that may help relieve pain during delivery.

A great exercise option: prenatal yoga

The benefits to practicing prenatal yoga include:

• Improved sleep
• Reduced stress and/or anxiety, and promote relaxation
• Improved strength and flexibility in the muscles needed for childbirth
• Decreased lower back pain and headaches
• Practiced focused breathing
• Becoming more in tune with your body and pelvic floor muscles

Some yoga studios may offer a specific prenatal yoga class or prenatal series can be found on many virtual platforms. If you can’t find one titled prenatal, look for Hatha, Yin or Restorative. These styles follow similar practices. Always speak with the instructor beforehand to identify if there are any moves you should avoid or alternate positions.

Safety guidelines

• You should always discuss your workout regimen with your doctor while pregnant, especially before beginning any new exercises to confirm its safety.
• Avoid “hot” yoga classes. The temperature and humidity of the room can easily lead to overheating.
• Pace yourself and don’t overdo it. You should be able to hold a conversation during any prenatal workout. The recommended duration of activity for a pregnant woman is 30 minutes a day. If you feel pain, stop and consult the instructor and/or your doctor.
• Be realistic about where you are physically. If you haven’t exercised in a while, start with shorter workouts and work your way up to 30 minutes based on how you feel. If you worked out before pregnancy you’re likely able to continue working out as before. Keep in touch with your doctor about your regimen to ensure you aren’t pushing yourself too hard as you progress in your pregnancy.
• Avoid any exercises that have you lie flat on your back after the first trimester, as well as scuba diving, contact spots, activities with a high risk of falling or ones that could cause you to hit water with great force.
• Recognize that muscles and ligaments become more relaxed during pregnancy, which can increase your risk for injury. Listen to your body and protect yourself from strain.

Other safe prenatal workouts

• Walking is always a great way to keep your heart healthy during pregnancy and promote endurance for labor and delivery. If you were a runner before pregnancy, you are likely able to keep running, but should consult your doctor to confirm.
• Swimming and water exercises. Water workouts can reduce the weight of your growing bump and relieve back pain, while also promoting endurance.
• Pilates or barre. Both class styles feature smaller, more focused and repetitive movements with light weight or resistance bands to promote strength, endurance and core stabilization. Speak with your instructor beforehand to identify alternative positions for some of the floor positions.
• Strength training. Remember you’re already carrying extra weight, so keep your weights light and do not push yourself to the point of strain.
• Pranayama or breathing exercises/mediation can also aid in pain relief and promote calm and focus during labor.