Students twisting poses like a knot

When you’re pregnant, you’re bound to experience pains, aches, and discomforts in your body. Carrying another human being inside of you causes that. Many pregnant women find it hard to deal with the side-effects of pregnancy and, sometimes, it can also negatively affect their health. This is why women need to try and stay in shape during their pregnancy.

Pregnant women are very delicate. It’s important to eat healthily and avoid engaging in activities that might endanger them and their babies. However, it’s also a good idea to have some exercise. Making certain efforts to strengthen the body will help prepare future mothers for childbirth. This is why prenatal yoga was formulated.

If you’re into pregnancy yoga, read on to find out more, or come check out our prenatal yoga classes in Singapore now!

What is prenatal yoga?

Prenatal yoga allows you and many other pregnant women to exercise without compromising the safety of the baby and yours. It’s a good way to strengthen your body to prepare you for the moment of giving birth. The duration of pregnancy is already challenging as it is, what more the actual event of going into labor, right?

When you’re pregnant, it’s normal to experience stuff like nausea, fatigue, back pain, constipation, moodiness, and others. Truth to be told, the process of becoming a mother is a fulfilling but challenging one. To endure these symptoms better, you need to get into a safe but beneficial physical activity such as yoga.

In a prenatal yoga class, you will be doing a lot of stretching through a series of poses along with deep breathing techniques that will not only gently prepare you for giving birth but will also intensify your connection to your baby. Immersing in relaxation and meditation will give the mother-to-be like you a chance to listen to your body and know what it needs.

What are the benefits?

Prenatal yoga, just like any other type of yoga class, is a multifaceted type of workout that enriches the body, mind, and spirit. Yoga helps strengthen you through the execution of slow, precise movements along with steady breathing and relaxing meditation. The only difference is this one focuses on benefitting women during their pregnancy. It’s very challenging to be developing a baby inside your tummy so expectant mothers are advised to engage in prenatal yoga to give them the strength they need as they go into labor.

Here are the benefits of prenatal yoga:

  • Increases the strength, flexibility, and endurance of muscles
  • Develops proper breathing techniques
  • Reduces stress and anxiety
  • Reduces lower back pain, nausea, headaches, fatigue, shortness of breath
  • Helps improve sleep

Is it safe to do prenatal yoga during pregnancy?

Prenatal yoga is generally considered safe to practice and beneficial for most soon-t0-be moms, although there isn’t much scientific research to back it up. It is incredibly important, however, to consult your doctor or a medical professional first especially if your pregnancy is considered to be high-risk or if you have other existing complications.

Practicing prenatal yoga will most definitely help prepare your body for childbirth but be aware of the danger of falling. Be careful of or reduce poses that demand balance, especially if your belly is starting to grow bigger. The more weight you have, the harder it is for you to balance yourself. You can also skip the types of yoga that might make you feel light-headed, such as hot yoga, since that can also lead to fainting.

When should I start yoga in pregnancy?

Yoga practice is good for expectant mothers in general but that doesn’t mean you need to make adjustments. Since your body is at a very delicate point in your life and because you are also growing a baby inside of you, you need to let your body adapt to the poses involved in the rental yoga classes. For every trimester of your pregnancy, here are the things you should and should not do as you get into yoga practice.

Doing yoga in the first trimester

During the first trimester of your pregnancy, your belly isn’t that big yet so there are minimal changes in the yoga poses. If you have been practicing yoga regularly even before you got pregnant, you can just continue it. Although, it would be best to mention your condition to your yoga instructor just to be sure. If this is your first time trying out yoga, it’s okay to join a prenatal yoga class.

Remember, if you ever feel tired or dizzy, you can always take a rest. Do not push yourself too much just because this is just the beginning of your pregnancy.

Doing yoga in the second trimester

The second trimester of your pregnancy is considered to be the best time to engage in prenatal yoga classes. This time, you are over the morning sickness and nausea and your belly is finally growing. This is the very moment when you need to exercise your body to reduce issues like fatigue and back pain. The yoga teacher will be guiding you on the following poses that you can do to strengthen your muscles and help you with proper breathing.

Just avoid any pose that requires you to lie on your stomach. When your uterus is expanding, it’s not safe to do so. Deep twists are also a no-no at this point.

Doing yoga in the third trimester

The third trimester means that you’re nearing the end of your pregnancy journey. Your stomach is probably much bigger now which is you have to be a lot more careful with the postures that you do in yoga practice. As much as possible, avoid doing poses that can cause you to fall. You need to take wider stances and skip the parts that might make you and your now-developed fetus feel uncomfortable or distressed.

How often should I practice prenatal yoga?

It is generally advised for pregnant women like you to practice prenatal yoga daily. Staying physically active regularly will help you feel stronger and amazing before you deliver your baby. Regularly engage in this gentle exercise to stretch your body and really help it endure the discomforts brought about by your pregnancy better.

Just remember to consider the do’s and don’t’s during every trimester. Also, it would be best to still consult a medical professional and your yoga instructor regarding this matter.

Is prenatal yoga enough exercise?

Some exercises aren’t allowed for women to do during pregnancy, mostly the ones that allow the risk of falling. On the bright side, there are also plenty of exercises that expectant mothers can do to stay active and keep themselves strong and healthy. Typical good choices of exercise for mothers-to-be would be prenatal yoga and walking.

Are you ready to start your and your baby’s prenatal yoga experience?

It’s not easy to be pregnant—whether it’s the first trimester, second trimester, or third trimester of your pregnancy. Sometimes you will be feeling sick, exhausted, or even anxious. All of those things are normal but at least you can do something about it! Prenatal yoga makes it possible for future moms to help themselves fight off the difficult parts of pregnancy by getting into a gentle workout that will also submerge them into relaxation. Plus, this yoga practice will also help women establish a deeper connection with their babies.

Try to maintain consistency when it comes to doing prenatal yoga. Joining actual classes might be more of a meaningful and joyful experience since you see other mothers doing it as well. With this, you will not only strengthen your body but it will also make you feel amazing. Just focus, relax, and have a great time!

If you’re looking for a good yoga studio where you can take prenatal yoga classes with well-trained instructors, you can check our website!

About the Author​

Lynette is fully dedicated to the support and empowerment of the growing community of committed yoga students and teachers. As one of the Lead Instructors for Yoga Teacher Training, she is here to share tips on how to grow your profile as a yoga teacher or build a yoga business either physically or digitally.