Yoga is a form of exercise that builds strength, flexibility and balance.  At MUSC Women’s Health, we encourage patients to obtain optimal health through physical and mental fitness. Yoga is the perfect practice to achieve these goals and can be safely practiced in pregnancy. Before any exercise, pregnant women should eat something, preferably carbohydrates.
 

Why practice yoga during pregnancy?

• Yoga can prepare you for delivery by increasing your body awareness and strengthening the pelvic floor muscles for delivery.
• Through yoga, you can develop or enhance a breathing practice to create a connection between your body, mind and developing baby. A strong breathing practice can assist you during labor.
• A meditation practice developed during yoga can help you remain calm and focused during pregnancy, delivery and parenthood.
 
When should I start?  How long can I continue?
 
If you can find a prenatal yoga class, that’s great; if not, learn about the position modifications and tell the teacher you are pregnant before class begins for additional assistance.  During the first trimester, avoid inversions (being upside down) such as shoulder stands or headstands.  Despite the ability to practice throughout pregnancy, some women opt to stop after their seventh month. 
 
Does yoga strengthen my abs and pelvic floor for labor?
 
Absolutely!  In Anusara yoga, we talk about “drawing in your muscles.”  In pregnancy, you can imagine hugging your baby with your abdominal muscles during the entire class. When coming out of a pose, exhale and draw your belly into the spine.

There’s a yoga term called Mulabandha, which means drawing up the pelvic floor.  By practicing this pelvic locking action (similar to a kegel exercise), you’ll strengthen and bring awareness to your pelvic floor.
 
Are there relaxation poses I can do to help with pain and anxiety?
 
Viparita kirani (legs up the wall) with a blanket under your sacrum is a wonderful relaxation and inversion pose.

Use blankets and bolsters to get comfortable and support all parts of your body that need it. Then, try a variety of restorative poses. Drape your body over the bolster, placing it at the shoulder blades or middle back.  As long as it feels good and isn’t too much of a backbend, which can strain the abdominal muscles, these positions can be very relaxing.

Which poses should be avoided?
 
Generally, if a pose feels comfortable, try it.

There is concern about disastis recti, a weakening of the abdominal muscles in the midline, during pregnancy.  As a result, women may choose to avoid backbends in the third trimester. A modified backbend can be done using a bolster or blanket.

The best inversion to do in pregnancy, if you are practicing it, is Pincha Mayurasana (forearm stand); avoid Sirsasana (headstand).  As a modification after the first trimester, you can try Salamba Sarvangasana (shoulder stand) with a blanket under the shoulders to free your neck and walking up the wall to get into the pose instead of Halasana (plough).

Twists should be modified, always doing an open rather than closed twist.  Bharadvajasana (an open seated twist with legs tucked in) is a great one!

When in Savasana (corpses pose) during the late second and third trimesters, place a bolster under the right side to relief pressure from the vena cava.  After Savasana, roll over onto your left side which allows for better blood flow to the uterus and to avoid sciatica. (The teacher will most likely instruct the class to role to the right).
 
Are there any poses to try during pregnancy?

• Try a Surya Namaskar (sun salutation) modification, coming from Tadasana (mountain pose) through Campers’ pose (a squat, with your forearms just above the knees) to hands and knees rather than lying on your abdomen. You can also modify Bhujanghasana (cobra) with a blanket under the top of your thighs so your belly is elevated.
• Dhanurasana (bow pose) should be practiced on your side instead of on your belly in the late second and third trimester.
• During forward folds (standing and sitting), open your legs to make room for the baby before folding.
• Also try Ardha Chandrasana (half moon rising) with your back against the wall. You will feel weightless. Trikonasana (triangle) can also be done against the wall to assist with balance.

by:  Gweneth Lazenby, M.D. and Gail Corvette, MUSC Wellness Center

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