Pure Yoga

Soothe your mind and body during pregnancy by Pure Yoga

Yoga for pregnancy

Women who become pregnant may begin to consider forms of exercise they feel will both benefit their changing bodies and nurture the growing baby. In Singapore; swimming is an excellent outdoor activity, walking in nature is also good for the body and spirit, and yoga is fantastic when staying indoors is preferred. At Pure Yoga we strive to make classes accessible to all ages and abilities, from pre-natal and gentle flow classes, to mom and baby sessions, to kids classes timed well so that parents can practice a stronger class in the next room.

Some women already practicing yoga pre-conception can safely continue with the practice they have throughout most or even all of their pregnancy. An experienced yoga student will know her body well enough to pay careful attention to the feeling of movements in the body to keep her practice safe from injury. New students to yoga should begin practice in a pre-natal class toward the end of their first trimester. The first 12 weeks of pregnancy is most delicate and often women are most tired in this time while the body pulls energy toward creation of the placenta, the new babies’ home. Extra care is taken in the first 12 weeks of a pregnant students practice to make sure she is not straining or over exerting, and that certain postures such as twists are done with extra care, or left out for this time.

Pre-natal yoga is generally designed to stimulate circulation to the entire body, to relieve backache or pains, to ease swelling, promote skin elasticity, tone muscles to support the gain of weight, tone the pelvic floor, relieve tension, and to give mothers to be space to reflect on this special time of change. The classes are also a good way for mothers to be to meet, to exchange learning, and some create friendships that are especially enjoyed when babies are born. In the early stages of pregnancy we support gentle practice and extra care in some postures. Mid pregnancy when energy generally returns and women are not too heavy, is a time of strengthening and much energy is often received from yoga practice. Last trimester brings different challenges and we can use more help of blocks and straps, a wall, or chairs to aide moving and circulating blood to the whole body, and relieving discomforts.

I have practiced into the beginning stages of labor, and support students who wish to come to class right up to and even past their due dates to continue to enjoy. I also recommend a practice of 3 to 6 times a week in pregnancy. Familiar yoga postures can prove to be useful tools for the laboring body. Yoga teaches us to remember to breathe, and to move our bodies to release tension. Long deep breathing between contractions stimulates the pituitary gland and supports the flow of oxygen to both baby and laboring body. A more relaxed body can deal with the work of labor, and recovery after in a more efficient way. And a healthy, nurtured body is certainly helpful for the mothering years to come.

Post-partum practice often begins with a mom and baby class, or gentle hatha. There is a grace period of about 40 days recommended for healing and home rest and family time. After this time yoga serves to begin the process of toning, and fine tuning the healing that has already begun. An obvious focal point is ‘the core’, basically the pelvic region up the chest, where baby grew for 9-10 months. This is an area of the body that needs much nurturing to bring it back as an area that is owned again by the mother. Other important areas to consider are the life-nerve, or sciatic nerve as it affects the entire nervous system. The sciatic nerve may inflame from carrying baby (inside and out), leaning too much into the sides of the hips, or from simply not stretching it enough. The upper back needs attention again from bending over to nurse and carry baby so as to prevent bad posture and shallow breathing. Chest and sides need stretching for better breathing, elastic skin around the breast, and spine support. And promoting better circulation to the body helps soften scar tissue from c-sections and vaginal tears. The list goes on….

My son is now three and I have very much appreciated what I have learned through yoga practice. He has been learning with me and we have fun and both build confidence through exploration of movement. I have taught him to exhale when he feels fear to relax his body and prevent panic. And for myself to extend patience in all areas by moving and breathing tension away when I notice it.

Before you exercise

Consult your doctor, or midwife, and stick with your routine unless you feel fatigued, stressed or uncomfortable. If you are already athletic and have been exercising do not expect to keep your present level of exercise up. If you have not been exercising and would like to begin, begin with a pre-natal class where you know know the level of work will be suitable for your body. If you begin to feel short of breath, stop and rest to ensure optimum oxygen supply to your baby. Continue to adjust your level or way of exercising as your body asks you to. If something hurts, discontinue. If it feels good for you it will be good for your baby.

Tips for the pregnant womans body

• Hydrate

• Avoid injury by paying close attention to how your body feels in practice

• Relax or nap twice a day

• Swim, walk or practice yoga each day

• If you have a question about your body or practice, ask, and if the answer does not sound ideal for you, ask another and another.

• What is good for you is good for your baby, and what is good for your baby is good for you.

• Enjoy!