YOGA AND PREGNANCY

Yoga is one of the best practices you can engage in throughout your pregnancy.

Which is why it is so often and so highly recommended by physicians to pregnant patients.

Research has shown women who practice yoga find the pregnancy experience to be a more pleasant and healthy one than those who do not practice yoga.

The benefits of yoga have been proven to go even beyond labour into postpartum, helping new moms to heal faster and enjoy more fully the burgeoning relationship with their newborn.

With all of its benefits however, there are still some cautions to be observed throughout your pregnancy while practising yoga:

Before beginning a practice, check with your medical practitioner. Even if you have always been physically active, it is highly recommended. Not everything you have done previously will automatically be OK.

If you have never really been active, your medical practitioner can also provide you with appropriate advice for getting started.

Keep your practice consistent. This is the key to lasting change and conditioning of the body. According to the American College of Obstetrics and Gynecology, you can safely engage in 30 minutes or more of moderate exercise per day.

Stay clear of hot yoga or power yoga. Unlike you, your fetus cannot sweat to cool itself.

As your core temperature rises, so does the fetus'.

As a result this form of yoga is dangerous during pregnancy.

Dress in layers during your yoga practice so that you can control your body temperature.

Drink plenty of water throughout the day and sip periodically throughout your practice. This will help to regulate your hydration levels and body temperature as well.

Avoid holding yoga poses for extended periods of time. Standing motionless for prolonged poses can decrease the blood flow to the uterus and cause venous pooling (blood to pool in the legs). This can cause dizziness. To avoid this, switch positions more frequently.

After the first trimester you may wish to cease lying on your back. This position puts your uterus on top of the vena cava (major vein) which can diminish blood flow to the brain, uterus and thus to the fetus.

Signs that this is taking place are dizziness and/or shortness of breath. Not all pregnant women will be uncomfortable in this position however, so listen to your body.

Move from seated positions into standing positions slowly and carefully. As your pregnancy progresses, your centre of gravity shifts. Your blood pressure also changes and getting up quickly may cause dizziness.

After your first trimester, avoid placing your head below your heart such as in Downward Facing Dog or Headstand. This increases blood pressure which may already be elevated.

Throughout your pregnancy, the hormone relaxin is being released within your body. This hormone builds up, causing your joints to become increasingly looser throughout the pregnancy.

With this in mind, do not stretch to your body’s limit, as that limit becomes increasingly further than you should go.

Kavita Maharaj is the owner/operator of Red Door Yoga. She can be reached at 751-1458 or go to www.reddooryoga.ca.

By Kavita Maharaj

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