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Yoga For Pregnancy
What is it and some exercises to try at home
By Lizzy Giles
During pregnancy, the body and mind are on a rapid journey of change, and practicing pregnancy yoga can be the perfect way to look after yourself both physically and emotionally. Yoga for pregnancy provides gentle exercise to stretch and strengthen the rapidly changing body. It brings positive awareness to posture which helps to prevent many common pregnancy related ailments and gives you the opportunity to spend valuable, quality time focussing on your baby growing inside.
When you are pregnant, your ligaments relax, your centre of gravity changes regularly, the immune system is compromised, breathing can become less easy and energy levels often drop. Pregnancy yoga exercises are designed to prepare and aid the body through pregnancy and birth by strengthening, stretching, stabilising and developing postural awareness. They enhance breath awareness, improve circulation and energy levels, and also include useful positions for labour.
Whilst being a joyful process with a truly wonderful result, the journey of childbirth is into the unknown, and there is a lot to take in, consider, decide, plan for and face up to. Breathing and relaxation techniques taught in yoga allow the mind to let go and focus, mental tension melts away, sleep improves, the immune system strengthens and you are left with greater confidence and acceptance looking forward the forthcoming events, preparing you perfectly for what will be the most wonderful experience of your life.
Yoga Exercises to Try at Home
Buttock Squeezes
A simple, effective exercise which tones all the muscles around the pelvis. Essential to help keep pelvic stability during and after pregnancy.
Stand with feet a comfortable distance apart, wider as baby grows is likely feel more stable, keep knees slightly bent, inhale-squeeze buttocks (the whole area), exhale-let the tension go.
As simple as that! Repeat about 10 times or as feels right for you.
Birthing Position/Hip Opener
An ideal position for giving birth, upright, supported with a good open base. Gravity, the gentle circling/rocking action and the width given to the pelvis can aid a baby in moving down the birth canal.Facing a chair, kneel on one knee (use padding under the knee). Step other foot forwards and wide to the side of chair (knee over foot), and lean on the chair for support. Circle your raised knee outwards. Feel the widening of the pelvis and release into hips. Practice for a minute or until you feel ready to change sides.
Disclaimer: This or any exercise could result in injury. To reduce risk of injury consult your doctor, midwife or obstetrician before practicing these exercises to check it is safe.
Lizzy Giles has been teaching yoga since 1999 and has specialised in Yoga for Pregnancy since training with Birthlight in 2005. In 2008 she became a mother herself and experienced the benefits of yoga for pregnancy first hand. To find out more about her classes, contact her on 07950 57 37 19 or visit the Yoga for Pregnancy website.
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