Yoga becomes a perfect form of exercise while expecting
because its emphasis is on breathing, relaxation
and posture. It is great for pregnancy as it helps
ease away pregnancy-related aches and pains and
builds on your endurance level. Yoga is popular
with pregnant ladies because through the breathing
techniques, meditation, relaxation and postures
yoga is able to calm the body, mind and spirit.
Reasons How Yoga is Helpful
• Yoga when done correctly benefits you physically
and mentally. It’s relaxing effect helps prepare
you for childbirth by allowing for easier and less
• The breathing techniques that you learn and apply
will help you and your baby get a good supply of
oxygen. Also these techniques can be used during
• Yoga strengthens stretches and opens up your body.
• Yoga exercises work on keeping your key organs
such as the uterus and pelvic area healthy and also
helps with the circulation. Yoga meditation can
be soothing and it helps you deal with your fears
and anxieties related to your pregnancy. It helps
you feel less stressed, more balanced and focused.
• Yoga helps you connect with your unborn child.
• Yoga helps keep your body supple and aligned as
you go through with pregnancy-related bodily changes.
• With all the hormonal activity going on within
you, yoga helps to process the fluctuating emotions.
Breathing Exercise: Yoga
is essentially about breathing, and not
so much about positions. This simple breathing
technique you learn can help you sleep.
While lying on your back, rest your hands
on your abdomen to monitor the gentle
movements of you breathing in and breathing
out. Basically take deep full breaths
in through the nose and slowly exhale
through the mouth. Focus and count when
you breathe out. The out-breath is the
relaxing part of this exercise, and the
next thing you know, you have drifted
• First, if you have been practicing yoga prior to
conceiving, you may continue doing so in your first
trimester after getting your doctor’s clearance. (Also,
it is a plus to be familiar enough with your body
to tune in to your limits.) If you are not familiar
with yoga, then you must wait until after you have
crossed into the second trimester, just to play it
• If yours is a high-risk pregnancy, i.e. if you have
to deal with hypertension, preeclampsia, or are at
risk of premature labor, be sure to check with your
ob/gyn before beginning antenatal yoga.
• Accessories you will need are a yoga mat, a chair,
some cushions and a water bottle.
• You will also need to ensure that the exercises
you are doing are suitable for pregnancy. Avoid prolonged
standing and lying on your back for long periods,
jumping into poses, lying on your tummy and all poses
that squeeze/tighten the abdomen.
• After the first trimester avoid poses that involve
prolong periods of lying on your back.
• As with any exercise do yoga movements in moderation
and rest as needed.
• As a novice it is advisable to join a pregnancy
yoga class where you will be taught the basics. Shop
around until you have found the class and teacher
you are comfortable with.
• Even if you are a pro at yoga, it is advisable to
inform your yoga instructor on your condition so that
you are given the appropriate attention and advice.
• Yoga steps can be very gentle while others can be
more akin to a workout. A specific type may suit you
depending on how your pregnancy is going, so make
time to test them before making a decision.