We’ve all heard about the wellness benefits of yoga but is it really safe to practice during pregnancy? Eva Barash, creator of the DVD series, Living Room Yoga, asserts that with a little care and an open attitude, yoga is great for women in all stages of pregnancy. As she notes, every pregnancy is different and women have to find what works and feels comfortable for them. Here, Barash shares her thoughts on how yoga can teach women to listen to their body’s needs so they feel strong and relaxed during pregnancy.

A Holistic Approach
Staying physically healthy is one of the most important things you can do for yourself and your baby. While your body plays an important part in keeping fit, so do your mind and spirit. Yoga is known to help center a person and reduce stress while increasing energy and flexibility in the body. Taking care of your health is even more important while you’re pregnant and yoga teaches you to take care of yourself in mind, body, and spirit.

Breathing and Relaxation Techniques
One of the major benefits of yoga is improved breathing and relaxation. In most yoga classes, your instructor will lead you in a chant consisting of a syllable, a word, or a whole sentence. Chanting at the beginning of class calms your mind and helps set your intention for the class. Barash asserts that when you chant on an exhale, you allow your breath to be fuller and longer. This, in turn, calms your mind and releases mental tension and stress. A focus on your breathing also keeps you in tune with your body as you bring your attention inward.

Alleviate Pain and Discomfort
As your baby grows inside your uterus, your center of gravity will gradually move forward, causing your posture to change and creating additional weight for your back to support. According to Barash, certain poses can help. She suggests Bitilasana (Cow Pose), a comfortable position for pregnant women. The pose brings you on your hands and knees, allows your belly to drop towards the floor, and gently massages the spine and belly organs while stretching the front torso.

Increase Overall Strength and Flexibility
Both pregnancy and the process of giving birth can be exhausting, but yoga is a great way to strengthen your body and make it more flexible as you prepare for childbirth. For example, Malasana (Garland Pose) is a pose where you can practice contracting and releasing your pelvic floor. When you practice yoga, you’re not only stretching your muscles but also the tissues that encase your muscles. This stimulates the circulation of blood, which helps reduce swelling and inflammation around your wrists and ankles, and brings more oxygen to your baby. However, Barash cautions that pregnant women should be careful not to overstretch. During pregnancy, the hormone relaxin causes your pelvis to open and your ligaments to become more flexible. Pay attention to how your body feels and responds to each pose for a safe and healthy pregnancy.

~Christine Chan