Can I practice Yoga when pregnant?

In a nut shell the answer is YES! Although, it is important to do it safely, with consideration and if necessary permission from a healthcare professional. It’s always best to consult your doctor or midwife before beginning or continuing a Yoga practice during pregnancy, especially if there are any complications or pre-existing conditions.

In general practicing Yoga during pregnancy is safe and beneficial for both mother and baby. Prenatal Yoga is specifically designed to accommodate the changing body and the different trimesters. It can be practiced throughout all trimesters with necessary modifications, although many Yoga instructors will not take on students in the first trimester due to the higher risks at this time.

Yoga is great to practice as it promotes physical activity and aids mental well-being. Yoga can help focus on the body and use the breath to stay calm. The breathing techniques taught in a prenatal class are great for using during labour but holding of the breath should not be practiced.

It also helps manage stress and anxiety, improves flexibility although make sure not to overstretch as the body produces a hormone, called relaxin, which softens the tissue between joints. The body’s centre of gravity changes, so it’s important to practice postures to improve stability. Practicing Yoga can also help strengthen the bond with the baby and may contribute to a shorter labour and increased likelihood of a vaginal delivery.

If new to Yoga, it is recommended to start with a prenatal Yoga class or a gentle beginner class with a certified Yoga teacher in prenatal Yoga, ensuring the movements in class are  tailored to the needs of pregnant women. If continuing Yoga, with an already established practice, it can be done but with modifications as the body changes.

Whether practicing in a class or as an individual it is best to avoid new or advanced poses, especially if they include intense core work, compressing the abdomen, deep twists, jumping, hot Yoga, inversions, or lying on the back for an extended time. As with any Yoga practice, it is always important to listen to the body and avoid overstretching or poses that cause discomfort or pain.

There are many styles of Yoga but generally Hatha Yoga can be done at a gentler and slower pace, which is great for pregnancy.