Just because you’re pregnant doesn’t mean you have to give up exercising. Getting movement in is actually important for a healthy pregnancy. In most cases, safe exercise can help with back pain, depression, excessive weight gain and more — just be sure to check with your doctor first. Consider low-impact movement, like prenatal yoga. Yoga has a slew of health benefits — especially for pregnant people.
“We recommend beginning exercise or continuing to exercise as soon as you become pregnant,” Dr. Margie Davenport, Ph.D., director of the Program for Pregnancy and Postpartum Health at the University of Alberta in Canada, told the New York Times.
“When I was pregnant with my son, everyone kept telling me to get rest, tons of rest in bed. That was easy since I was always tired but I just couldn’t lay in bed the whole time,” Kimberlee Leonard previously told Mom.com. “I enrolled in prenatal yoga and swimming because I felt getting out and being active would be best for both me and my baby.”
Read on to learn more about yoga for pregnant moms.
Prenatal yoga benefits
Yoga poses to avoid when pregnant
Not every yoga pose is safe for pregnant moms and it’s critical to be safe when you exercise while pregnant no matter what. When in doubt, reach out to your doctor for guidance or any questions. If you ever feel dizzy or uncomfortable, stop doing that pose immediately. Here are some starter things to avoid during prenatal yoga.
- Hot yoga, in which the room is heated to 90 degrees or more, is dangerous because it can cause overheating, which may impact fetal development.
- Avoid poses that stretch or twist the abdominal muscles because it can lead to discomfort, muscle soreness and injury.
- Don’t hold poses for too long.
- Don’t do headstands or shoulder stands.
- Don’t lie down on your back as it can put pressure on your vena cava, your body’s largest vein, and stop blood flow to your uterus. Opt for wedges or pillows to lift your upper body instead.
- Opt for support, like straps, chairs or blocks to provide more stability, especially during balancing poses.
