Pregnancy and Yoga: A Perfect Partnership

Note: This article is not intended as medical advice. Consult your healthcare provider before starting a new fitness program of any kind during pregnancy.  

Pregnancy, childbirth, and those early experiences in motherhood are an unmatched time in a woman’s life. It is a life stage filled with changes, transitions, challenges, and exponential self growth all mingled up with the heart-swelling wonder. There is nothing else that even comes close to comparing.

Whether you are a seasoned yogi or have never done so much as a single downward-facing dog, yoga can be an incredibly beneficial practice throughout pregnancy, childbirth, the postpartum period, and parenting itself. I know this firsthand, having found yoga when I was pregnant with my first child in the late 90’s. 

I Found Yoga During My First Pregnancy 

I had a very intense workout routine at the time. I enjoyed cardio, running, weight lifting–you name it. But there comes a time in every woman’s pregnancy when the body is no longer willing (or able!) to be jostled around. 

When running was uncomfortable and unsustainable, I turned my attention to a yoga video someone had given me. I pressed play and practiced. Again and again and again. I couldn’t believe how impactful it was, not just for my pregnancy but my entire life. That VHS tape opened the door to my yoga practice and I never looked back. 

Fast forward through four pregnancies, countless rewinds of that life-changing video tape, and taking my practice into a studio for the first time in my 40’s, yoga is now fully integrated into my life. I opened Razz Yoga in 2015, throwing the door to yoga wide open for all of us. 

If you are pregnant, thinking about becoming pregnant, postpartum, or anywhere along your journey as a mother, I want you to receive the gift of yoga, too. Practicing yoga can support your whole being–body, mind, and soul–throughout the miracle of motherhood. Read on to learn how. 

Benefits of Practicing Yoga During Pregnancy and Childbirth 

There is never a more important time to be generous with self care than pregnancy. It is fully expected and accepted to take care of yourself, guilt free, when you are expecting–so take advantage! Yoga delivers that care in a safe, comfortable, and accessible way. 

On top of that, motherhood is a team sport! You need a tribe of women who can relate to your experiences. Our group classes and workshops are perfect for that! In addition to the social and supportive benefits of practicing yoga during pregnancy, you can count on a ton of benefits to your body, mind, and spirit, too. Things like:

  • connecting with yourself and your baby through breath

  • keeping bothersome nausea in check

  • easing aches and pains associated with carrying a growing human

  • stress reduction (also associated with carrying a growing human)

  • releasing anxiety stored in the hips

  • building core strength and stability for late pregnancy and labor

  • reducing risk of stretch marks 

  • promoting higher-quality sleep

Yoga can be a game-changing partner when you go into labor, too. Now, are you going to find a warrior pose in the delivery room? Probably not. But you are going to BE a warrior in that room. The breath, focus, determination, grit, and strength you have cultivated through yoga will serve you well for every contraction, every push, and every moment that doubt sneaks up on you. 

Yoga During the Postpartum Period and Beyond

Motherhood is not all snuggles and sunshine. It’s also sleepless nights and high stress. Your yoga practice will be every bit as important to you after you give birth and step into motherhood. Talk to your healthcare team before getting back on your mat. When you are ready, yoga can help:

  • Reduce stress 

  • Improve sleep

  • Strengthen the body 

  • Balance your hormones

  • Uplift your mood

Your baby will need tender loving care but so will you! Yoga is a gentle way to support yourself during this time. Even if you just lay on your mat and breathe for 10 minutes, it can bring calm, composure, and strength to you inside and out. 

Do You Need to Take Prenatal Yoga or are There Safe Alternatives?

Razz Yoga offers weekly in-studio prenatal classes AND quarterly workshops but not every studio offers prenatal classes. That doesn’t mean you can’t practice yoga during pregnancy.

You want to ensure that you and  your baby are safe with any movement you do during pregnancy. Virtually every style of yoga can be modified to keep you and your baby safe and comfortable throughout pregnancy. (Note: hot yoga is generally not recommended during pregnancy.)

A highly trained and qualified prenatal yoga teacher can teach you modifications that will keep your practice safe and effective throughout pregnancy. At Razz Yoga, we are so lucky to have the incomparable Nancy Clough, who leads our weekly prenatal group classes and quarterly workshops. Once you understand the postures that can be problematic or uncomfortable, you can integrate those modifications into your practice easily. 

Typical modifications include:

  • avoid lying belly down after the first trimester

  • twists should be open (i.e., the opposite of a normal deep twist)

  • wider stance when forward bending

  • extra attention to not overstretch as ligaments and joints loosen up for labor

  • take savasana on your side instead of your back 

  • limit inversions, especially if they are unfamiliar before pregnancy

Of course, your body will continue changing throughout pregnancy and beyond. As always, you will listen to your body and modify your practice based on what is accessible to you at that time. 

Pregnancy and yoga form a perfect partnership. If you are trying to conceive, carrying a baby, recently gave birth, or looking for a group of women to share the motherhood journey with, come see us at our studio. 

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Heather RasmussenRazz Yoga