Prenatal Yoga – The Gentle Exercise During Pregnancy

Prenatal Yoga – The Gentle Exercise During Pregnancy
October 30, 2018 Nicola
yoga for gentle exercise during pregnancy

Studies show that healthy and fit pregnant women have easier childbirths. Yoga is especially helpful during pregnancy: it provides relief for body tension, helps with many aches and discomforts, leads to a deeper breathing capacity, focus, as well as peace of mind and helps to build a connection to the baby. Prenatal yoga also includes strengthening exercises for more stamina and energy, which are very helpful throughout pregnancy and labour. Besides all the physical benefits, regular pregnancy exercise also brightens your mood.
FittaMamma asked Sarah from the Keleya Pregnancy App to share her five simple tips for yoga in pregnancy. 

pregnancy yoga Christopher Santos for Keleya
  1. Start slowly: If you have never done yoga it’s best to start at the end of the first trimester. The hormonal changes you’ll experience in early pregnancy will change your physical being – but as you enter your second trimester you’ll probably have more energy to learn a new activity and yoga is a great source of relaxation.
  2. Forget performance principles: During pregnancy, it is no longer about ‘digging a bit deeper’ when you work out, or striving to stretch a little bit further. Instead, it is about wellbeing and general fitness. Be careful not to overstretch, as the hormone relaxin already makes the ligaments and joints softer.
  3. Listen to your intuition: Your body will let you know which activities are pleasant and when you need a break. If you feel any discomfort or dizziness, don’t go further – and feel free to use props.
  4. Take note of special conditions: Any pregnancy exercise should be adapated as your baby bump develops. Prolonged lying in the supine position, such as the final relaxation in your yoga session, is not suitable from about week 24 onwards as the combined weight of uterus, amniotic fluid and baby presses down on the important vena cava vein.
    In the later stages, asanas such as the deep squat, can cause your baby to slip deeper into the pelvis, which is undesirable if your baby is not yet in the right birth-position and could cause contractions due to pressure on the cervix.
    If you have any concerns about your health or the health of your baby you should always check with your midwife or doctor before you take up prenatal yoga.
  5. Relaxation: Your body is doing an amazing job over the course of your pregnancy, which makes it even more important to factor in relaxation – especially after your yoga routine. Learn to let go and calm your mind. This is not only helpful for childbirth – the more relaxed you are the more relaxed is your baby. Stress hormones aren’t good for a growing baby and now you’re relaxing for two!

Try the reclined butterflya relaxing pose for your prenatal yoga routine
Benefits:

  • Creates space for your breath and the baby belly
  • Relieves discomfort of the urinary tract and uterus
  • Opens groin and hips and helps prevent sciatica
  • Promotes blood circulation in the abdominal and pelvic area,

What to do

  • Place two yoga blocks or firm pillows in a T-shape
  • Pad the blocks with a folded nursing pillow and an extra small pillow for your head
  • Take a seat so that your lower back touches the two ends of the folded nursing pillow
  • Place the soles of your feet together and allow your legs to fall apart to the sides
  • Place your hands next to your buttocks and ease yourself into position until your back is resting entirely on the nursing pillow and your neck is resting on the small pillow
  • Place your arms out to the sides with your palms facing up or place your palms on your belly
  • Close your eyes and inhale deeply into your abdomen

You may linger and relax in this pose as long as it feels comfortable to you. Getting up again takes place slowly in the reverse order.

butterfly yoga pose for pregnancy pregnancy yoga Christopher Santos for Keleya

Keleya is the go-to app for expectant mums. it offers you a personalised program for workouts with yoga and pilates,  created from information you provide about your health, due date and symptoms. We’ll also provide you with healthy recipes based on your own tastes and an automated weekly newsletter with practical advice to help with the feelings and changes you may be experiencing in that particular pregnancy week.
We want you to feel fit and relaxed in your pregnancy. Within the app you’ll find healthy recipes and a big variety of yoga and fitness workouts, tailored to your needs. Here are our tips for working out during pregnancy:
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Sarah Müggenburg, co founder of Keleya and mum of two has been a pre- & postnatal yoga teacher for over 13 years. Her experience of working with over a 1000 women throughout their pregnancies and after giving birth coupled with those of her own two pregnancies inspired her to develop the Keleya programme.