Yoga during pregnancy for normal delivery

On October 4, 2022 by margheviviani

As a Yoga Teacher, I’ve studied also Prenatal Yoga and Yoga Postpartum. But also I tried them both on myself. Currently, I am 5 months pregnant for the second time, and this time I have more yoga in my life than in my first pregnancy. And I wanna tell you that if you are pregnant doesn’t mean that you can practice only Prenatal yoga. Yoga in general has beneficial results on women during pregnancy. If you love yoga you can still practice Hatha, Vinyasa, or Restorative. Simply that your teacher must know how to adjust you for any lesson.

In this post, I will talk about the benefits of prenatal yoga, and I’ll give you tips on how to practice yoga safely during pregnancy.

Importance of Prenatal Yoga

Yoga incorporates the principles of stretching, breathing, and posture throughout pregnancy from 14 weeks to delivery.
The importance of practice is as follows:

Centering – the awareness of having a child, which is hard, basic work. Grounding and Willpower Awareness.
The effect of asanas on the endocrine glands – the production of hormones that support the natural process of pregnancy and birth.
The importance of mindful breathing.
Activation of deeper muscles through breathing.
How asanas relate to muscles, tendons and bones, and spinal alignment.
Relaxation – a creation of mental and physical space; to experience deep peace.
Connecting with the child through breath, sound, and touch.
Relaxed stretch – from the heart to the limbs, paying attention to the oval space; which is the space between the ribs and the pelvis in which the baby grows. As in the asana, the stretch should reach the pelvis. The traction increases on exhalation, for a maximum of 2 breaths. Well-balanced muscles stretch well during pregnancy.
Moderate physical activity helps women to stay active and fit during pregnancy.
Prenatal yoga helps women to prepare for giving birth naturally.

Yoga in early pregnancy

Focus and taking care of yourself and rest (first 14-16 weeks)

Yoga in mid-pregnancy

Focus on extension and centering (16 to 33 weeks)

Yoga in late pregnancy

Focus on releasing and letting go (from 33 weeks to delivery)

How to practice yoga safely during pregnancy

Avoid backbends, as your spine will be curving naturally with belly growing and we don’t need to overwhelm it more
Avoid engagement of abdominal from laying down position, even though you still can work gently with your abdominal from sitting or table-top positions
Side planks are welcomed
Forward fold with legs within the hip distance
Get up through bended knees to have less weight on your lower back
Avoid deep twists
Easy inversions can be practiced
Don’t overstretch yourself
If you are new to yoga start practicing after the 14th week of your pregnancy
Join lessons with a certified teacher

Join me for Prenatal Yoga

As I mentioned before, I am currently five months pregnant, and we can go through our practice together in my Online Yoga Studio. I offer the first lesson for free to everyone. Only what you have to do is to register here and chose a “Free Lesson pass” which won’t cost you any cent. And book your first lesson at any time that is comfortable for you 🙂

Hope you find this post useful. Feel free to contact me or comment below and ask any questions about Yoga during Pregnancy. I am here at your service.

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Always yours,

Marghe