Mind, Body, Breath & Baby - Prenatal & Postnatal Yoga

Pregnancy involves many physical, mental and emotional changes and challenges. Depending on your stage of pregnancy the focus of your Yoga practice will vary. Here are some general guidelines of how Yoga can be used during the various stages of pregnancy and after birth.

Early Pregnancy (1 to 16 weeks)
In the early stage of your pregnancy is best to do gentle yoga, no matter what your Yoga experience or fitness level. This is when your baby is undergoing the most rapid and crucial formation of its nervous system and the fetus is delicate. At this stage, mothers often experience fatigue and are adapting to early hormonal changes. It is a great time to use deep-breathing, slow mindful movement and relaxation techniques in your yoga practice to support your body and growing baby, and to help calm your mind.

Mid-Pregnancy (16 to 34 weeks)
At this stage, hormone levels begin to level out and the fetus is well established. This is the stage where mothers typically begin taking Prenatal Yoga classes to build posture awareness, strength and stamina for birth and learn breathing practices that support posture, increase breath capacity and help calm the mind. Your yoga practice will also help you connect to your pelvic floor muscles in preparation for birth, relieve physical tension and discomfort, and recharge you as you release stress.

Late Pregnancy (34 to 40 weeks +)
In this last stage of pregnancy, mothers experience a greater sense of heaviness and need to focus on their upcoming birth. Your yoga practice can help you keep comfortable and prepare you physically, mentally and emotionally for birth. To prepare for birth, work with your breathing practices and contracting and relaxing your pelvic floor muscles (which are vital for natural birth and regaining abdominal health after birth) and support your self by taking time to relax and rest as needed.

Postnatal
After your baby is born, regaining good posture is important. A gentle and supported progression to activity is recommended and your abdominal muscles must heal and be strengthened in a gentle and supported way. Deep breathing in supported poses can help you tone and relaxation techniques can help you recharge during the day as you deal with less sleep and the life changes that come with a new baby. Once you have healed from your natural birth or caesarian, you can then explore a Postnatal Yoga class to further rebuild your posture and abdominal strength and connect.

Adapted from “Yoga for Pregnancy, Birth & Beyond” by Francoise Barbira Freedman.