Yoga during pregnancy: 4 big benefits

January 27, 1:18 PMBoston Yoga ExaminerLaura Gaunt

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It occurred to me while in yoga class yesterday, that I have yet to write anything focused on pre-natal yoga or simply doing yoga while pregnant. Throughout the class, I found myself taking mental notes about how one thing or another was happening quite differently than it used to when I was a little… smaller. And also, how many parts of the practice had improved or not changed at all. For example, a lot of the twists just simply aren’t happening – it’s a matter of physics. But, my hips are so much more open than they’ve ever been; sometimes I feel like a human Gumby - no bones, all rubbery bendiness.

Overall, yoga has been a lifesaver throughout this journey, and while I have no real point of comparison as a first-timer, I believe it would’ve been a much different experience - physically and mentally - had I not spent so much time on the mat. This coming from someone who has not escaped debilitating morning sickness, wild mood swings, bouts of coma-like exhaustion or all kinds of new aches and pains. It has hardly been a picture perfect 9 months, but yoga definitely improved the experience in a few specific ways that I find invaluable and have to think may be pretty important to other mamas-to-be as well.

So, what are the benefits of yoga during pregnancy?

Increased flexibility and strength and probably less weight gain

It’s a hot topic for any pregnant person, or even the non-pregnant bystanders: weight gain. For me, it was more about the unknown. What would my body DO pregnant, what would it look like? It’s always been important for me to be in somewhat decent shape. I’m just not happy when I don’t feel good in my body, and my body feels much better when it moves. So, I wanted to stay active, but the issue was that I had far less energy, especially in the beginning, and my most favorite thing – running – felt like absolute torture. But I could do yoga. Some weeks I would practice five to six days, some only one or two, but I kept returning.  I am definitely more flexible and have kept a lot of my strength up, but most importantly I feel good (most of the time). Many of the women I’ve met who practiced throughout their pregnancies swear that it helped them stay in shape, but that most importantly for them, it facilitated a quick return to their pre-pregnancy bodies, which sounds pretty good.

Better, deeper breathing and mood regulation

When I first started doing yoga, I remember really struggling through a class, and in the midst of holding a particularly difficult pose, the instructor reminded us to breathe, “because if you’re not breathing, you’re not really doing yoga.” At the time I thought, whatever, and cast it off as one of those annoying yoga-isms. But I remembered it and over time, started to really get what she meant. It’s not just a subtle nuance of the practice, it’s at the very center, and it’s probably – for me – one of the most surprising and valuable benefits. Because not only does it help me get through the poses while in class, but I breathe better while doing everything else in my life. Which equals a calmer, more sane experience of life all around. I’m actually conscious of my breath and understand what a centering quality it can have when I find myself, say, sweating through my winter clothes in a really long line at the store or trying to put myself back to sleep after having taken the 5th trip to the bathroom in the middle of the night to pee.

Also, research shows that if you are a strong breather you will be more fit and ready for childbirth. Just as Lamaze teaches breathing techniques, so does yoga. Practicing yoga breathing techniques can help ease the tension of labor and could even help decrease the possibility of postpartum depression.

An opportunity to connect with your baby

Yoga will guarantee some quiet time – at least 90 minutes – to focus on nothing but you and your baby. Some of my happiest pregnancy moments thus far have been at the end of practice, lying in corpse pose with my hands on my belly, listening to the sound of my breath. It was in one of these moments, too, that I felt the very first kicks.

More confidence in your body’s ability to birth

Yoga is a wonderful tool for becoming better acquainted with your body, says Jyothi Larson, author of Yoga Mom, Buddha Baby (Bantam, 2002). A regular practice also trains you to focus on different areas of your body, which is particularly helpful during childbirth.

Especially for first time moms, the unknown factor in childbirth can be quite intimidating. Being more connected with your body, knowing you can breathe yourself through uncomfortable places, and that your body is physically able to endure quite a lot is both comforting and empowering.