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If youre ayogafan, switching your pre-pregnancy practice over to prenatal yoga can be tricky.
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Sometimes, though, it takes a little trial and error to find the option that best suits you.
Your favorite in-person class may be happening virtually now too.
Whichever way you choose to exercise, fitting in some movement during pregnancy can be a positive.
It is good for your body, mind, and soul.
Use a talk test to gauge intensity.
But in 1994, the group removed that suggestion.
For example, normal could be anything up to 100 beats per minute at rest.
So it may not take much extra to hit 140, she says.
During exercise, your breathing can be labored, but you should be able to have a conversation.
(Of course, it depends on your baseline experience with higher-intensity exercise before your pregnancy too.)
Again, its always worth touching base with your doctor before working out.
Then, let your body lead you in terms of what feels good and comfortable.
There are some moves you should skip at certain times in your pregnancy.
In fact, some moves definitelydontfeel good during pregnancy, says Dr. Zera.
We also pace our classes to have slower transitions, especially in standing poses.
like don’t ever put yourself in a position where you could fall.
The bottom line: Let your body be your guideespecially if youre taking a non-prenatal class.
If something hurts or feels off?
It’s probably not a good idea.
Good prenatal yoga instructors tend to have certain things in common.
She notes that many have 500-hour certifications.
Prenatal experience is important, since this allows them to help you with modifications.
And if you like any, stick with that one, suggests Kristoffer.
Specific moves can be super helpful in pregnancy.
This helps to create trunk stabilization in working toward alleviating low back pain and hip pain, says Nkonoki.
A supported heart-opener with your head supported can feel heavenly in pregnancy, says Kristoffer.
Bolsters and other props can help support you.
Cat-Cow.Our spines get put through the wringer in pregnancy, says Kristoffer.
Cat-cow releases tension there.
Crescent Lunge.It helps strengthen the legs as well as open up the hip flexors, says McGee.
Seated Side Bend.Your sides and lower back get so tight in pregnancy, says Kristoffer.
Creating space in the side waist and lower back feels amazing at every stage of pregnancy.
Most experts caution against hot yoga.
I do not recommend hot yoga just because of dehydration risk, says Dr. Luther.
Also: You get a natural decrease in blood pressure during pregnancy, theMayo Clinicsays.
Easy things might feel harder during pregnancy.
Winded after one downward dog?
Just feel like youre not in your usual groove?
I always tell people not to be too hard on themselves, says Dr. Luther.
If you feel like your exercise tolerance has changed, it has.
Your body is going througha lotof changes.
Hopefully, you will be able to master certain moves and flow your best flow yet post-baby.
The mental health benefits of prenatal yoga can be great.
I think one benefit of yoga definitely includes parasympathetic stimulation, says Dr. Zera.
Students that come to class regularly report feeling less anxiety and stress, more energy, says Nkonoki.
Plus, they also connected to a community on a similar journey into birth, she says.
Prenatal yoga can help you with pain.
As you progress in pregnancy, your rectus abdominal muscles stretch to accommodate your growing uterus.
Keeping those core muscles strong can definitely help to avoid back pain.
The pain-related benefits may carry over to your actual delivery too.
Other small studies find that yoga islinked with shorter labor times.
I think that women who exercise in pregnancy definitely seem to do better in labor and delivery.
Labor is a workout, says Dr. Luther.
Plus, the breath work thats a huge part in yoga comes in handy, too, says McGee.
