One of the prime concerns of expectant mothers deals with what kind of exercise program is safe to practice pregnancy. A number of studies have been made concerning the practice of various forms of yoga during various stages of the 36 week gestation period; and the results of these findings indicate that not only is the practice of certain types of yoga acceptable but actually beneficial to an expectant mother. This is especially so in regards to forms such as Yoga Nidra, which deal with deep breathing exercises and stretching of muscles which are used to deliver the baby when it is born. In addition to the sheer physical aspects, yoga’s philosophy of combining the spiritual, physical, emotional and psychological aspects, can better prepare a women emotionally for the process of childbirth. This is especially true for first time pregnancies.
Pregnancy does require women to exercise caution, however, and yoga exercises must be done in a manner that does not cause harm to either the mother or her fetus. Since many yoga exercises deal with breathing, especially deep breathing, practicing breathing control can be very helpful to the mother during labor contractions. The emotional benefits of controlled breathing and meditation can also help prevent feelings of depression before and after childbirth. Practicing Yoga Nidra is especially helpful for relaxation and as an aid to sleeping either during pregnancy or in the period after childbirth when newborn infants require constant attention which can be very tiring to women. And the practice of yoga stretching exercises after pregnancy will help a woman regain the muscle tone she had before the onset of pregnancy.
To be on the safe side, it is a good idea to discuss the practicing of yoga with both an obstetrician as well as a quality yoga instructor. The type of exercises undertaken depend a lot of what period or ‘trimester’ of pregnancy a woman is currently in, as well as a woman’s over-all physical health. While many yoga exercises, such as the “butterfly” stretch, cobra, and triangle pose, are acceptable during pregnancy, others such as back bends, hand and headstands, and balancing poses should be avoided as they can be dangerous to both mother and baby. Avoid exercises that stretch muscles too much and avoid what is known as “hot” yoga, or yoga performed in an overheated room.
All and all, a women should “listen” to her body and stop any exercises that cause pain or discomfort. It is best to coordinate the type of exercise in accordance with the stage of pregnancy a woman is in. A qualified instructor – especially one who works a lot with pregnant women can be invaluable for this purpose.
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