A true sport of well-being, yoga also works miracles during pregnancy. Preparing for childbirth, relieving ailments… Prenatal yoga could be your best ally for a pregnant woman! We explain to you.
It is well known, pregnant or not, yoga brings a lot of benefits, physical but also, emotional and psychological. During pregnancy, the benefits are many and allow, among other things, to better experience this period of major changes in the body and to prepare serenely for childbirth. If you don't know what prenatal yoga is all about, follow the guide!
What is prenatal yoga?
Prenatal yoga is a specific yoga class, suitable for pregnancy and during which different exercises will be performed, designed for pregnant women.
As in classic yoga sessions, the activity will focus on ß, but also on the sphere emotional and psychological, two essential aspects for a successful pregnancy. The idea is to be in tune with your body, in perpetual upheaval to welcome baby, accept him and best prepare for his role as a future mother.
In group lessons, expectant mothers will be able to find themselves stress-free, outside of work or at home, and support each other in this great adventure that is motherhood.
Individual lessons, the pregnant woman finds herself alone with the teacher and can enjoy time devoted to herself, in a more personalized approach.
It is possible to do one or two sessions with the dad, in order to help him find his place with the baby and more generally, in all the support of pregnancy and childbirth. For example, they can learn stomach massages, which can be very useful when labor begins.
During these sessions, mothers-to-be generally discover unsuspected resources until then, and benefit from sound advice from prenatal yoga professionals.
What are the benefits of prenatal yoga?
Regularly practicing yoga during pregnancy will allow the mother-to-be to know your body better, but also herself. This will help her determine the items she needs during her nine months of pregnancy, which will help her prepare for the birth with confidence. From a purely physical point of view, prenatal yoga allows you to:
- Relieve pregnancy-related ailments such as nausea, back pain, constipation, acid reflux, sleep disorders, etc.
- Activate blood circulation and cell tissue oxygenation
- Reduce gestational diabetes
- Become aware of the perineum and strengthen it with breathing exercises
- Develop and preserve the mobility of the basin
- Soften and tone the deep muscles of the body
From an emotional point of view, the benefits are numerous and provide the body and mind of the mother-to-be with a feeling of softness and well-being. Among the advantages:
- Let go, relax and let go of accumulated stress
- Possibility of being in contact with his child and of strengthening the bond with him. This connection will be essential for the well-being of the baby when it is born, for yours as well.
- Helps to mentally prepare for childbirth and the birth of the baby
- Learn to breathe correctly through different exercises
When can I start prenatal yoga?
Unlike classical yoga, which cannot be practiced after a certain stage, prenatal yoga is performed at any time during pregnancy. However, if you are not athletic or have never practiced yoga before becoming pregnant, it is best to start sessions in the third month of pregnancy.
During the first trimester, the watchword is sweetness. Not too much effort or twisting, for example, because the changes in the body are numerous. At this point, prenatal yoga can mostly help with fatigue and nausea. During the sessions, we practice slow movements and gentle postures. The relaxation phases will be longer than during a classic yoga session.
Second trimester, work on breathing and the perineum can begin. The ailments related to pregnancy are often invasive at this stage, prenatal yoga will then be able to relieve them.
Third trimester, now is the time to prepare for childbirth. During the sessions, the teacher will mainly focus on deep breathing, which will be very important in the recovery during the expulsion of the baby. Indeed, thanks to good breathing, the mother will be able to preserve her perineum and will therefore have a more productive push during childbirth.
Prenatal yoga: where and with which teacher?
Those who live in large cities will have no trouble finding prenatal yoga classes. In Paris, for example, the Institut de Gasquet, created by Bernadette de Gasquet, acts as a reference and will provide you with all the contacts and locations you need.
For other mothers-to-be, the Institute of YogaThéraphie will give you access to a directory of trained professionals throughout France.
Note that the prenatal (or postnatal) yoga teacher is not to be chosen lightly. This one must be specially trained in this type of yoga, to make you carry out postures adapted to pregnant women.
Some postures to practice to relieve pain
With the baby in the tummy, you still have to be careful not to twist or bend too much. We give you some postures to achieve, very gently. Be sure to perform these movements slowly and at your own pace, without abrupt gestures. To get an overview of the positions, many videos are available on Youtube.
The cat's pose:
Used to soothe back pain, it also allows you to synchronize your movements with your breathing, which will be very useful for D-Day.
To do this, get on your knees on all fours, resting on your hands. Keep your legs slightly apart. Taking a deep breath, bring your head up, while tucking your back.
As you exhale, round your back and bring your head down to look at your belly button.
Repeat these movements five times in a row, paying special attention to your breathing.
The lightning posture:
This posture is recommended for soothing back pain and also improves digestion after meals.
Get on your knees, sitting on your heels.
Keeping a slight space between your heels, let your butt fall between your feet. The back, head and shoulders must be straight.
Then place your hands on your thighs, and stay in this posture for a few seconds, focusing on your breathing.
Finally, lean forward slightly, lifting your hips up and leaning on your hands.
At the same time, raise your heels and put your feet on the toes until you are on your tiptoes.
The butterfly posture:
This pose will help you let go and relax.
Sit on the floor (on a cushion or on a yoga brick). Bring your legs close to your pelvis, as if to cross-legged, and glue the soles of your feet together.
Hold your feet in your hands, push up on your knees with your elbows, while leaning forward.
Take a few breaths in this position, then release.
Is yoga after childbirth essential?
Some women will tell you that postnatal yoga is as important as prenatal yoga, if not more! The reasons are simple: childbirth and the arrival of a baby are so upsetting to body and mind, that a young mother needs to recharge her batteries. Yoga will then be once again his best ally to recover smoothly.
Also, once the child is there, a mom is completely devoted to him, often going so far as to forget herself. Nonetheless, she will need all of her energy to face the grueling first months. These postnatal yoga classes will then allow her to relax, to reclaim her body and to relieve her pain related to the aftermath of childbirth (and breastfeeding, if she is breastfeeding).