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When is the right time to start Prenatal Yoga?

Posted by Apr 30, 2019 Birth, Burlington, Burlington Doula, Doula, fitness, Happiness, health, motherhood, Oakville, Oakville Doula, parenthood, parenting, passion, Pregnancy, Prenatal Yoga, yoga , , , , , , Leave a Comment
When is the right time to start Prenatal Yoga?

Congratulations on your pregnancy!
If you are reading this you are probably thinking about starting some healthy lifestyle changes or adjusting your current activities now that your body is going through some massive changes. If you are unsure about how prenatal yoga can benefit you and your baby, see my previous post “Why Prenatal Yoga?”.

I get the question often “When can I start practicing Prenatal Yoga?”

While this is totally an individual assessment, I hope to answer some common dilemmas people have. Over the many years of teaching prenatal yoga I have seen people start as soon as they have a positive pregnancy test all the way to coming to their first class at 41 weeks when labour was delayed! As with most things in life, consistency is key to seeing the benefits. A regular practice started early can have wonderful benefits for both you and your baby during your pregnancy and also during birth (see my post “How Prenatal Yoga prepares you for birth”.) I don’t want to discourage anyone from starting mid to late pregnancy as some yoga is better than no yoga!

First trimester:
If you have a history of high risk pregnancies or miscarriage it is wise to speak to your health care practitioner and discuss your intent to start yoga. Exercise during pregnancy has been shown to reduce complications and improve birth outcomes when the risk is low. If you have a health concern that is a relative contraindication but you have been approved for moderate activity, it is wise to let your yoga teacher know as he/she may need to offer you some modifications so that your practice is safe and enjoyable. Often times in the first trimester people feel ill and very tired. This is common and normal and should be honoured! If you feel like rest is what you need then that is what you should do. You can start yoga when you are feeling much more energetic. Listen to your body mama!

Second trimester:
This is commonly when most people start or renew their yoga practice. Some energy has returned and most will say that they get the urge to move their bodies as sitting or lying down for long periods only causes more discomforts. If you have never practiced yoga or it has been a while, let your teacher know and they can give you some extra guidance in class. Yoga teachers will remind you to listen to your body. This is important during and after class to see if you may have overdone it a bit. Remember not to compare yourself to others in the class. You are unique and your pregnancy is special so adjust when you need to.

Third trimester:
Guess what?! It’s not too late to start prenatal yoga! Take things slow and remember that your body has changed A LOT. If something doesn’t feel good, take a rest. It may take a few classes until you feel more comfortable but you should never feel pain or ill. Pregnant bodies are amazing and they can still move in wonderful ways but everyone is different and pregnancy can feel different from day to day. The mindful aspect of prenatal yoga means that you can truly listen to your body throughout class and respond to your its needs.

I urge you to have a conversation with your health care provider and let them know that you want to start prenatal yoga. If you have questions about what a typical class entails please reach out to me!

Why Prenatal Yoga?

Posted by Dec 6, 2018 Birth, Burlington, Doula, fitness, Happiness, health, motherhood, Oakville, parenthood, Pregnancy, Prenatal Yoga, yoga , , Leave a Comment
Why Prenatal Yoga?

Recently a new Canadian guideline for exercise during pregnancy was released which states that not only is exercise recommended and beneficial during pregnancy, it also cuts the risk of developing major pregnancy complications such as pre-eclampsia, gestational diabetes, and gestational hypertension by 40%. These new guidelines are the result of a review of 675 unique studies that updates the previous recommendations which were 15 years old. The highlight of the recommendations is that all pregnant women, with the exception of, those who are considered high risk and told not to exercise for medical reasons, should be exercising a minimum of two and a half hours per week. It even goes on the say that women who were not previously exercising should follow the same recommendations. Exercise that involves physical contact, danger of falling, high altitudes or excessive heat should be avoided.

It is advisable that women discuss physical activity with their healthcare provider before starting any kind of exercise during pregnancy and always listen to their bodies. For some women the exhaustion and nausea experienced during pregnancy may take priority over getting moving and that should be honoured. Our bodies are amazing and at times might just need rest, food and sleep. When women are feeling well and cleared for movement I highly suggest trying Prenatal Yoga. Here’s why;

  • Prenatal yoga is safe. Classes that are designed for pregnancy and led by a trained yoga teacher* are safe for all stages of pregnancy. The risk of falling is very minimal and props are used to make the movements and poses accessible for all different body types and abilities.
  • Prenatal yoga classes are designed to address the Prenatal body. During pregnancy our bodies change quickly and drastically so we want to address the areas of tension and weakness. A class designed just for Prenatal persons will do just that and help you enjoy your changing body rather than focus on the aches and pains.
  • Yoga addresses the person’s holistic needs. Pregnancy is a time of emotional and spiritual change. Yoga provides a way for women to check in with how they are feeling and allows them space to connect with themselves and start bonding with their baby.
  • Prenatal yoga is a great way to prepare for birth and life with a newborn. Yoga poses (asanas) help prepare the body for the physical work of labour and childbirth. Breathing, visualization, meditation, mindfulness and mantras (affirmations) can all be used during birth as well. Then, after baby is born, we can continue to use these tools to help us navigate the challenges of parenthood.
  • Yoga teaches women to be intuitive. This is a skill that is being lost in our age of information yet is so useful during labour, birth and motherhood.
  • Community and support during pregnancy can be wonderful to help mothers feel that they are not alone in their journeys. Being around other pregnant women in an environment that is safe and non judgmental can enhance the experience of pregnancy. Many life long friendships are born in a prenatal yoga class.

I always remind moms that when they practice yoga during pregnancy they are planting little seeds for their babies. Someday your child will learn that you practiced yoga with them inside of you and they may too be drawn to practice in their own time.

*Not all yoga poses and movements are safe during pregnancy. Make sure that your Yoga Teacher has taken Prenatal specific training.