prenatal yoga

The Benefits of Yoga For Pregnant Women

Yoga is a spiritual and physical exercise that has many beneficial factors to the variety of individuals who engage in its practice. People of all ages, genders, and cultures are encouraged to participate in yoga not only for the physical activity aspect, but also for the well-rounded healthy lifestyle it promotes. In society women share many crucial roles, one of which is to bear healthy children. To do this, they need to eat well and take care of their bodies in which the developing child exists. Yoga has been proven to assist in the wellbeing of the growing foetus, as well as helping mothers through a successful birthing process.

Through the various postures and techniques of yoga, pregnant mothers can greatly benefit both physically and yoga postures can have many benefits applied to the pregnant mother as well as the unborn child. A growing fetus requires essential nutrients, constant blood flow, and protection. The postures of yoga including its many movements and various positions, encourages blood flow which transports much needed oxygen and blood through the mother to the baby. This allows the fetus to grow into a healthy baby.

Although it is a wonderful and beautiful process, the procedure of giving birth can sometimes be dangerous for the baby as well as for the mother. Mothers can suffer from complications during labour, which can lead to high blood pressure, mental stress, and further reproduction difficulties.

Certain precautions and lifestyle choices can be made by the mother in order to prevent this from happening. Eating properly, living a stress-free life, and most importantly, exercising, are all choices to reduce pregnancy related problems.

Women are discouraged, however, from lifting weights, or any other strenuous workouts in order to protect the baby from harm, therefore alternative forms of exercise are encouraged such as gentle, prenatal yoga.

A study done in India researched the effectiveness of yoga on pregnancy outcomes. Doctors enrolled 169 pregnant women in daily yoga classes, and 166 women in daily walks.

Results of all pregnancies were monitored and the results were as follows: pre-term labor was significantly lower in the yoga group, complications including intrauterine growth retardation, and pregnancy-induced hypertension were also significantly lower in the yoga group, and finally, the number of babies with birth weight under 2500 grams was higher in the yoga group (Shamanthakamani, 2005).

This study demonstrates that not only is yoga safe to practice while pregnant, but it should be encouraged to improve the well-being of the baby, as well as the mother.

In society today, I feel as though yoga is not targeted to pregnant mothers enough. These statistics from research studies prove that yoga is very beneficial, and should be promoted for everyone to participate, especially pregnant women. I believe that if women took their health into consideration while pregnant, and began practicing yoga, we would notice a powerful change in the health of the new generations of babies.

Another doctor who encourages yoga among pregnant women is Dr. Janet Balaskas. She is the author of the book, The Encyclopedia of Pregnancy and Birth, and wrote that, “The woman giving birth needs to learn to trust her body and its potential.” (Balaskas, J.) This sort of mentality is taught through yoga practice in that one must be able to trust their minds while meditating and exploring themselves. Balaskas also argues that a woman’s body is designed to give birth in an upright position in which the woman is squatting. To strengthen legs muscles without demanding workouts, a yoga-based program is recommended by Balaskas to “develop strength without overdoing it” (Balaskas, J.).

Stretching allows the body the move comfortably in all positions and would be beneficial for women giving birth when they are forced to use the strength of their legs and stomach. Strong abdominal muscles allow for a less forceful and smoother pushes when removing the baby from the woman’s uterus.

Evidence from scientific research and studies has proven that through the postures of yoga, pregnant mothers can assist themselves in the birthing process, as well as their growing baby.

Yoga can also have psychological benefits to expecting mothers. Due to raised levels of hormones, women can go through serious mood swings during pregnancy. These mood swings can cause mothers to feel self-conscious, unappreciated, and alone. Occasionally, prolonged mood swings can develop into mental disorders such as postpartum disorder, and severe depression.

A study done in Australia researched the perceived body image and psychological well-being between exercising and non-exercising pregnant women. Through self-reported questionnaires, research proved that the 25 exercising pregnant women found to have reduced frequency of somatic symptoms, anxiety, insomnia, and a higher level of psychological well being, compared to the 18 non-exercisers (Goodwin, 442). The exercises included activities such as yoga, walking, and swimming, which demonstrates that yoga can be very beneficial to the minds of pregnant women. Pregnant women face tremendous anxiety issues because their bodies are changing shape, they tend to gain more weight in places they are not used to, and therefore begin to develop confidence issues. This should be taken seriously because mothers have many responsibilities, and if their minds are not focused on their newborn children, they could bring harm to the baby and to themselves.

Yoga should be practiced after women give birth as well as before, to help the body get back to its normal state. The breathing techniques used in yoga exercises also teach expecting mothers how to relieve their anxiety and stress levels which is extremely important during the process of labor.

Deep, slow breaths lessen the stress on the heart and enhance the entire cardiovascular system. (Kappmeier, 39) This allows pregnant women to feel relaxed and stress free during the painful aspects of pregnancy. Practicing these breathing techniques before labor is especially important so that the body goes into a recognizable calm state that can be applied at any period of time.

The pranayama breath practiced in yoga is the breath that connects the mind and body with a shared consciousness (Kappmeier, 40). This allows the individual to focus on their breathing instead of the chatter in the mind, which in turn improves circulation, bringing more blood, oxygen, and fuel to the muscles, as well as enhancing concentration (Kappmeier, 40).  This is a great breathing style for pregnant women because they will be able to learn how to clear their minds from stress or pressures of labor, and focus on their task.  This research and these findings prove that yoga plays a crucial role in developing a strong mind in pregnant women.

In conclusion, the physical and spiritual practice of yoga is beneficial to all people of different cultures, genders, and ages. Yoga encourages a healthy body and the overall well being of the mind. Expecting mothers require both physical activity and mental stimulation, which is properly applied through the practice of yoga. Through the many studies and research, doctors have found that yoga is very profitable for pregnant women both before and after they give birth.

Through the various postures and techniques of yoga, pregnant mothers can greatly benefit both physically and mentally.

  • Balaskas J., Yehudi G. The Encyclopedia of Pregnancy and Birth. Retrieved from http://www.activebirthcentre.com

  • Goodwin, A. (2008) Body image and psychological well being in pregnancy: A comparison of exercisers and non-exercisers. Australian and New Zealand Journal of Obstetrics and Gynaecology, 40 (4), 442-447.

  • Kappmeier, K., Ambrosini, D. (2006). Instructing Hatha Yoga. USA: Versa Press.

  • Shamanthakamani N., Raghuram N., Vivek N., Sulochana

  • G., Hongasandra R. The Journal of Alternative and Complementary Medicine. April 1, 2005, 11(2): 237-244. Doi: 10.1089/acm.2005.11.237

Breathing And Pregnancy

Denise Davis-Gains

Denise Davis-Gains

Many years ago, during my first pregnancy, I remember being a little arrogant and
wondering what I would learn in a prenatal class at the hospital. This was before I
became a yoga teacher. During that first session the instructor talked about breathing
and exercise, she talked about a lot of things, but breathing seemed to me to be the most
unusual thing to discuss in a prenatal class. Wouldn’t I just breathe normally? Why
would I need to breath in any special way to get through labor and delivery? She talked
about different breathing techniques and I felt rather silly blowing air out of my pursed
lips and preceded to file this class under “LATER” OR “WHATEVER” as my 13 year
old daughter would now say.

That first labor was 24 hours long with 5 hours of pushing and eventually forceps
intervention to help get my very large child out of my apparently somewhat narrow
pelvis. I held my breath and did not have a coach to remind me to breathe and I am sure
now that this slowed down the process much more than was necessary. While I managed
to deliver vaginally, it was an experience that could have been eased by some gentle
coaching with breath and sound.

In the year after the birth of my first child I decided to become a yoga teacher and took
him with me to nurse as I worked through basic yoga teacher training. I learned about
holding the breath and how as I held my breath pain would increase and how when I
released the breath, I could release pain in my body.

Practicing simple breath awareness during pregnancy can help during the labor and
delivery process at the end of the pregnancy and it can also help to make sure that
mom and baby are getting optimal amounts of oxygen during the gestation period.

Remembering that there is a miracle happening in the body. Through the coming
together of a few cells a child is forming. To maximize the growth potential of that child
we want to get as much oxygen as possible as that is one of the foundational building
blocks of a human being.

THE IMPORTANCE OF BREATHING AND PREGNANCY

During my second pregnancy, the midwife nurse exclaimed repeatedly that, “we should
be making a video of your breathing techniques.” I discovered how using breath
awareness alone could help with labor and delivery. It was amazing how just letting
the breath out during the contractions could allow the contraction and gravity to do its
job. I noticed if I held my breath that the contraction was not as productive. Experiment
with this concept by pinching your hand hard and firm, hold the breath, and notice what
happens. Do the same thing and let the breath out long and slow. Notice the difference.
Try it again and let out a long, deep guttural “ahhhh” sound and see how it feels. This is
the foundation of basic benefits of breath awareness and pregnancy.

BENEFITS OF BREATH WORK – PRANAYAMA AND PREGNANCY

• Decrease in resting heart rate

• Decrease in blood pressure

• Decrease in respiratory rate

• Increased efficiency of cardiovascular & respiratory functions

• Normalized gastrointestinal & hormonal functions

• Increase in endurance and energy level

• Breathing exercises improve sleep and normalize weight

• Increased bodily awareness

• Improved mood and well-being

• Improved sense of self-acceptance

• Increased self-actualization

• Can reduce anxiety, depression and feelings of anger and hostility

• Increased attention span, concentration, memory and learning

The biochemical profile improves, indicating an anti-stress and antioxidant effect. Some changes include a decrease in blood glucose, triglyceride, cholesterol, and stress-
hormones.  These are some of the basic benefits of practicing yoga breathing during and after pregnancy.

Some exercises that might help to achieve these benefits include the complete yoga breath, watching the gap and alternate nostril breathing.

THE COMPLETE YOGA BREATH:

• Sit quietly

• Become aware of the natural rhythm of your breath

• Imagine inhaling from the bottom up, like filling up a pitcher of water.

• Inhale into the belly

• Feel the chest expand

• Fill up right up to the collar, the back of the throat and the nose

• Exhale from the top down

• Collar, chest, abdomen

• Allow the attention to follow the breath all the way in and all the way out.

• Notice if the attention wanders and without judgment or criticism bring the attention back to the breath when you are ready.

• Start with about 1-3 minutes and practice longer as your ability to pay attention increases to about 10-12 minutes

Watching the Gap:

• Repeat this same process as above

• When you have established a regular complete breath rhythm bring the attention to the space between the exhalation and the next arising inhalation

• Notice where the attention goes in that space

• Allow the gap to become wider & deeper without restraining the breath in any way

• Stay with this exercise for 1-3 minutes and build up to 10-12 minutes

We breathe predominantly through one nostril for 60-90 minutes and then the sinus
rhythm changes and we breath from the other nostril for 60-90 minutes, alternating
throughout the day. Take a minute and notice which nostril is dominant right now.
Many things can interfere with the sinus rhythm; allergies; environmental factors; colds;
viruses; pregnancy, and other conditions. One way to re-establish a regular rhythm is to
practice alternate nostril breathing.

Alternate Nostril Breathing:

• Start with the complete breath as above, establish a comfortable rhythm, about 1-2 minutes

• Prepare the right hand by folding the first two fingers into the palm of the hand

• Use the right thumb to open and close the right nostril (just gently lay it on the nose to close the nostril, no pressure necessary)

• Use the right ring finger to open and close the left nostril

• Inhale completely through both nostrils

• Exhale completely through both nostrils

• Close the right nostril

• Inhale through the left (short quick powerful inhalations)

• Close the left

• Exhale through the right (long slow drawn out exhalations)

• Inhale through the right

• Close the right and

• Exhale through the left

• Repeat for 3-10 minutes

It is a good idea to check with your primary health care provider before beginning any
new exercises or practices during pregnancy. It is a good idea to work with a teacher to
ensure that you are getting maximum benefit from these ancient practices.

Focusing on the act of breathing clears the mind of all daily distractions and clears our
energy enabling us to better connect with the Spirit within. ~Author Unknown

Why Prenatal Yoga?

Prenatal Yoga - Atlas Studio Cambridge

Prenatal Yoga - Atlas Studio Cambridge

Yoga is one the best ways to prepare for labor, delivery and motherhood in general.

The general benefits include, but are not limited to:

  1. Stress & Happiness

    • the practice of yoga reduces stress and clears the mind through stretching, breathing and meditating

  2. Flexibility & Strength

    • gentle stretching in your current range of motion and challenging muscles within the current level of strength helps to maintain physical fitness and encourages blood circulation for you and baby.

  3. Swelling, Inflammation, Immune System

    • flowing exercises that stimulate circulation and movement of the lymphatic system help to reduce swollen feet, ankles, hands and fingers and improves the strength of the immune system for you and baby.

  4. Labor

    • Yes, yoga can help to prepare you for labor.  Breathing exercises and tension
      releasing practices leave more oxygen for you and baby. Learn techniques to help move the
      baby down the birth canal and to manage the pain associated with childbirth.

  5. Back Pain

    • Reduce or avoid back pain through regular yoga practice and improve posture and the ability to carry the growing weight of your child.

If you have specific questions about your and your pregnancy or would prefer private yoga sessions contact Atlas Studio at 519.240.9642