Yoga for Pregnant Women

Yoga is a great way to incorporate movement into your daily routine throughout pregnancy. Especially towards the end of pregnancy, when some sports become more difficult, prenatal yoga can keep you fit despite a growing belly and potentially limited mobility. As a holistic concept, yoga aims not only to improve physical well-being but also mental and emotional health. Additionally, it promotes mindfulness for all the exciting changes you experience during pregnancy. In this article, we will share with you the 7 benefits of prenatal yoga for you and your baby. You will also learn what to keep in mind and what you should avoid.

Many yoga studios, but also sports clubs or adult education centers, offer special yoga classes for pregnant women – so-called prenatal yoga classes. Simple exercises you can also easily do alone at home. Some of them are demonstrated by our LILLYDOO yoga instructor Denise from A Mana Life in Berlin on our . If you're unsure whether pregnancy yoga is right for you, consult your doctor or midwife.

7 Benefits of Prenatal Yoga

Relieves tension

Many pregnant women suffer from back tension due to the additional weight. With the help of stretching and relaxation exercises, yoga can help relieve your tension.

Improves your body awareness

Yoga aims to bring the body, mind, and soul into harmony. The body's capabilities are perceived more consciously and appreciated. In this way, one’s own body awareness, which can sometimes become unbalanced due to pregnancy-related changes, can positively improve.

Contributes to mental relaxation and stress reduction

Conscious breathing and letting go of all thoughts while practicing yoga can help you find calmness amidst stress and inner tension.

Improves blood circulation

The gentle movements promote blood circulation. Not only do you benefit from this, but also your unborn child, who is better supplied with oxygen and nutrients.

Helps in learning breathing techniques

Depending on the situation, the use of specific breathing techniques can provide you with both calmness and energy. During childbirth, proper breathing also ensures that you do not tense up under the pain of contractions and makes them more bearable.

Gently strengthens the muscles

Prenatal yoga is by no means only about relaxation and meditation. The exercises train the coordination of various muscle groups in the body and strengthen them in a gentle way. This also includes strengthening the pelvic floor (at least in the first half of pregnancy), which is heavily stressed during pregnancy.

Two – that is allowed or even desired

Listen to your personal feelings

Feel your own boundaries. Your body often signals to you on its own what is good for it and what is not. Just because an exercise is recommended for pregnant women, it doesn't mean it's the right one for you. So don't force yourself into poses that are uncomfortable for you.

Start even as an inexperienced yogi

Feel free to try yoga during your pregnancy, even if you haven't had any experience with it so far. The end of the first trimester is particularly suitable for getting started. The most critical phase of your pregnancy has been overcome, and the fatigue and exhaustion that many women experience in the first few weeks have usually subsided. This way, you can start the new experience full of energy.

Pay attention to designated prenatal yoga exercises

Not every yoga practice is equally suitable during pregnancy. As a beginner, it is best to stick to designated pregnancy yoga exercises, especially if you are doing them alone at home rather than as part of a course.

Lie on your side instead of on your back

From the 20th week of pregnancy, lying on your back for a long time can hinder blood flow and thus the nutrient supply to your baby. Therefore, after the first half of pregnancy, it is better to lie on your side during relaxation instead of on your back.

Proceed gently when stretching

During pregnancy, muscles, ligaments, and tendons are especially soft. To avoid overstretching, ensure that stretching is performed very gently and cautiously.

Ask in case of doubt

If you are unsure about anything or have questions about prenatal yoga, it is best to contact your yoga teacher or your doctor.

Don’ts – things you should avoid

Hot Yoga

If you have never practiced hot yoga before, you should opt for a gentler form of yoga during your pregnancy. The unfamiliar exertion at high temperatures can otherwise place too much strain on your body. However, if you have been practicing hot yoga regularly before your pregnancy, it is generally not a problem to continue doing so now.

Supine position

Avoid exercises in prone position once they no longer feel good for you.

Abdominal exercises

To give your muscles the opportunity to relax and thus make room for your growing baby in your belly, omit abdominal exercises from your yoga routine. Exercises for the abdominal area can also cause uterine contractions, which in the first trimester can increase the risk of miscarriage and, with an advanced pregnancy, the risk of preterm birth.

Overdo it with pelvic floor exercises

Even if your pelvic floor is heavily strained during pregnancy and therefore needs to be strengthened, you should not overdo it with exercises for this area in the last few weeks. Otherwise, your pelvic floor may become too rigid, which can be detrimental during childbirth.

Interventions in natural breathing

Your natural breathing rhythm is a good indicator of how much something is exerting you. Try to maintain it as much as possible during the yoga exercises to ensure that you do not overexert yourself. Long pauses in breathing can also hinder the oxygen supply to your baby.

Push your limits

If your athletic ambition takes hold of you during yoga, unfortunately, you will have to wait until after your pregnancy. Since muscles and tendons become softer due to hormonal changes during pregnancy, there is a risk of overstretching when attempting to achieve new, difficult positions.

Are you still looking for the perfect musical accompaniment for your yoga class? On our Spotify channel, you'll find the perfect playlist for your exercises on the mat:

If you decide to participate in a yoga class, all the necessary equipment is usually available on-site. If you want to do the exercises at home, for example with our , you will need a yoga mat. A rolled-up blanket or a pillow can be helpful as a stabilizing surface and aid for some exercises. Alternatively, you can also use a professional yoga bolster. Additionally, a yoga block may be useful in some cases.

If you find Prenatal Yoga enjoyable during your pregnancy, Postnatal Yoga to support postpartum recovery will certainly also be of interest to you after your birth. First of all, we wish you lots of fun trying it out! Namaste!