Yoga, despite being an ancient discipline with its origins in India, has gained great importance and recognition in Western societies in recent decades. Its popularization has spread so much that there are many areas in which it is being applied due to its multiple benefits.
Today, countless people practice it. It is increasingly common to find class proposals in which the main focus ranges from children to seniors. There are so many types of yoga that it seems difficult not to find one that fits your own needs.
However, Is it appropriate for women to practice yoga during pregnancy? In this article we will answer this question and address other interesting aspects related to the topic. We will talk about benefits, risks and considerations to take into account. In addition, we will also talk about the most recommended postures in each quarter.
Despite what has been thought or said for many years, physical exercise—always adapted to the needs and conditions of each person and pregnancy—is an essential aspect during pregnancy. There are many and very important changes that a woman experiences during this time, both physically, emotionally and mentally.
Therefore, maintaining a physical exercise routine, adapted to needs, provides great benefits. In the same way, it is essential to maintain balanced eating habits and, of course, try to rest the necessary hours. The needs of our body change throughout pregnancy and we must listen to it.
Taking this into account, we can affirm that, in general terms, yoga is a very good option during pregnancy. However, it is crucial that each person assesses both on a personal level—for their own tastes—and on a medical level whether it is an appropriate option for their specific case. This practice may not be safe or advisable for all pregnant women.
Benefits of yoga during pregnancy
As we can see in a regular yoga practice, the benefits that this discipline brings are multiple. Below are some of the main benefits observed both physically, emotionally and mentally. However, it is important to keep in mind that each person is unique.
Physical benefits
The main benefits that can be felt on a physical level are the following:
Emotional benefits
On an emotional, mental and psychological level, there are also multiple benefits that have been frequently observed. Some are mentioned below:
Considerations and precautions
Despite the multiple benefits that have been explained in the previous section, we cannot forget that pregnancy is a vital stage in which certain precautions must be taken. Therefore, it is essential that before starting any type of physical activity, yoga included, we become aware of our reality and physical condition.
So, It is highly recommended to consult with the midwife who accompanies you during your pregnancy or the relevant professionals if necessary. The professionals will take into account both the physical condition of the pregnant woman and the state of the pregnancy and the particularities of each case. If it is not advisable to do yoga, they may offer other alternatives.
What is safe for some women may not be safe for others. Some professionals recommend not starting yoga practice until after 12 weeks of gestation for those women who have never practiced yoga or sports in general before.
On the other hand, it is important not to lose sight of the fact that the body’s needs change from quarter to quarter and it is essential to listen to the body. In this sense, it is essential to incorporate the material that is necessary to adapt the practice. Along the same lines, it will be necessary to modify certain positions.
It is not recommended to perform prone positions to avoid resting all your weight on your belly. Likewise, inverted postures are not recommended (if they are not perfectly mastered) since they can cause dizziness or even falls. Furthermore, postures in which the back is hyperextended or the abdominal girdle is forced excessively are not recommended.
In any case, it is recommended to stop the activity and consult with medical professionals if you experience any of the following warning signs:
Most recommended postures
The most recommended positions vary depending on the stage of pregnancy. For example, During the first trimester, soft, simple and relaxed postures are usually prioritized since the body is still adapting and nausea, dizziness and lack of energy may be present.
During the second trimester, it is likely that the belly has begun to appear and some of the postures will need to be adapted. Usually, you also feel an increase in energy during these weeks. Postures are usually focused on those that allow unloading and relieving tension in the lower back. The cat/cow and hip circles are highly recommended at this point.
In the last trimester, balance may be hindered by the belly and weight gain. Therefore, it is especially important to guarantee stability in postures and avoid possible risks of falling. Poses that encourage opening of the hips, such as goddess or warrior, are usually prioritized, since they will help during childbirth.
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This article has been reviewed by our editorial team at PsychologyFor to ensure accuracy, clarity, and adherence to evidence-based research. The content is for educational purposes only and is not a substitute for professional mental health advice.
