Prenatal yoga: What you need to know
Prenatal yoga can be a great way to prepare for childbirth. Find out if this type of prenatal exercise is right for you.
If you’re pregnant and looking for ways to relax or stay fit, you may be considering prenatal yoga. Good for you! But did you know that prenatal yoga may also help you prepare for labor and promote your baby’s health? Before you start prenatal yoga, understand the range of possible benefits, as well as what a typical class entails and important safety tips.
What are the benefits of prenatal yoga?
Much like other types of childbirth-preparation classes, prenatal yoga is a multifaceted approach to exercise that encourages stretching, mental centering and focused breathing. Research suggests that prenatal yoga is safe and can have many benefits for pregnant women and their babies.
For example, studies have suggested that prenatal yoga can:
- Improve sleep
- Reduce stress and anxiety
- Increase the strength, flexibility and endurance of muscles needed for childbirth
- Decrease lower back pain, nausea, carpal tunnel syndrome, headaches and shortness of breath
- Decrease the risk of preterm labor, pregnancy-induced hypertension and intrauterine growth restriction — a condition that slows a baby’s growth
Prenatal yoga can also help you meet and bond with other pregnant women and prepare for the stress of being a new parent.
What happens during a prenatal yoga class?
A prenatal yoga class may involve:
Breathing. You’ll be encouraged to focus on breathing in and out slowly and deeply through the nose. You may also practice different breathing techniques and making deep sounds, such as humming or grunting. Prenatal yoga breathing techniques may help you reduce or manage shortness of breath during pregnancy and work through contractions during labor.
Gentle stretching. You’ll be encouraged to gently move different areas of your body, such as your neck and arms, through their full range of motion.
Postures. While standing, sitting or lying on the ground, you’ll gently move your body into different positions aimed at developing your strength, flexibility and balance. Props — such as bolsters, cushions and belts — may be used to provide support and comfort. You’ll also continue to focus on your breathing.
Cool down and relaxation. At the end of each prenatal yoga class, you’ll relax your muscles and restore your resting heart rate and breathing rhythm. You may be encouraged to listen to your own breathing, pay close attention to sensations, thoughts and emotions, or repeat a mantra or word to bring about a state of self-awareness and inner calm.
Prenatal classes in Pattaya
It Yoga Pattaya Studio we have all the equipment for pregnancy yoga classes. You could come to the group class or take a private class.
We also have special “pregnancy membership card” which will not end in one month if you will skip the classes.
We have certified teachers of prenatal yoga in Yoga Pattaya Studio.
With her you will learn how to move and breath to reach calm and stable state of mind, which is very important during labor and delivery.
FAQ Before coming to the yoga class for pregnancy
Should I consult my doctor before joining a prenatal yoga class?
Yes, if you are unsure that the exercises will be suitable for you, for example, if you have any health symptoms like back ache or dizziness.
When can I start a prenatal yoga class?
It is best to start a class after the first trimester of your pregnancy,that is, after 14 weeks. During the first trimester, your body is going through many changes. Rest and relaxation are recommended during this time until energy levels have returned to normal. If you are unsure, ask your doctor. You may join a prenatal yoga class anytime during the second or third trimester. It is never too late – better to attend a few classes than none at all.
What does the class involve?
You will learn a range of safe, gentle postures and movements specifically adapted for pregnancy which will help to strengthen, tone and stretch all of the necessary muscle groups in the body. The yoga exercises will help to prepare you for labour, delivery and motherhood. Breathing and relaxation techniques will help you to conserve energy and cope with any anxiety or emotional issues. The practice promotes a positive outlook and could reduce the need for medical intervention during delivery.
Is it safe to practice prenatal yoga up until the end of my pregnancy?
Generally speaking, yes. This will depend on your general state of health. If you have any doubts, please consult your doctor and a qualified prenatal yoga teacher. Most women who begin yoga in their second trimester find that they are mobile and fit enough to continue practising right up to their due date.
What should I bring to class?
You will need to wear comfortable clothing, which allows ease of movement. You will also need a non-slip yoga mat, unless the studio or teacher provides one. We practise in bare feet so no special shoes are required.
I have never done yoga before. Does this matter?
No. Beginners are welcome. Lots of women take up yoga for the first time during pregnancy.
Should I be practising yoga as it is my first pregnancy?
Yes. This is the ideal time to start yoga. During later pregnancies, it may be more difficult to fit in a yoga class if you already have a toddler at home!
Please, book in advance – contact us.