Prenatal yoga is the ally of the pregnant woman. It is the ideal sport during pregnancy. Yoga and pregnancy are a winning duo. Midwives have focused for more than twenty years on the benefits of yoga for mothers-to-be. Yoga is more than a sport. Discover this gentle sport for pregnant women.

Generally speaking, pregnant sport is indicated. During pregnancy, health professionals advise expectant mothers on gentle sports: walking, swimming, tai chi chuan, prenatal yoga, etc.

Doing gentle sport during pregnancy should help you:

• welcome with serenity the hormonal, physical and psychological modifications of this great change;
• live serenely and positively your 9 months of pregnancy;
• maintain or regain good posture and good balance;
• become aware of your perineum, strengthen it and soften it;
• develop knowledge and awareness of your body which changes during pregnancy;
• deepen breathing for a serene and harmonious childbirth;
• develop your mental strength and the physical endurance of your body;
• strengthen self-confidence and joie de vivre by preparing for childbirth;
• gently prepare for birth;
• strengthen the bond with your baby.

A gentle sport during this prenatal period should in any case be able to bring you. Whether you are serene or plagued by doubts, anxiety and the minor inconveniences of pregnancy, the sport you choose should be your ally.

Yoga will be your most suitable asset during and after any pregnancy you are going through. These gentle but effective movements (work breathing and positioning of the pelvis), allow you to practice in complete safety. Prenatal yoga classes reserved for pregnant women are recommended.

Besides the advantage of a better nervous balance, of becoming aware of your spine, of its stiffness and blockages to relieve your back, and of the inconveniences of the hormonal change involved in pregnancy, the benefits of yoga for the pregnant woman are numerous.

Indeed, the list of physiological benefits of postures (asanas) in prenatal yoga is long: body awareness, better breathing, energy, adapted movements, relaxation and preparation for pain, among so many such as:

• activates blood circulation and oxygenation of cellular tissues;
• relieves minor ailments of pregnancy: nausea, heavy legs, varicose veins, back pain, sciatica;
• avoids gestational diabetes;
• balances the nervous system: promotes a positive state of mind, awareness of oneself, one’s body diagram, and one’s abilities;
• develops strength and endurance of body and mind, essential qualities that accompany well beyond pregnancy;
• allows the body to store endorphins, pain-relieving hormones so useful in childbirth;
• develops and preserves the mobility of the pelvis for better well-being during pregnancy and easier childbirth, even for a first baby. This prevents compression of the spine and distension of the abdominals forward when the baby is weight gain in the womb;
• toning and softening of the deep muscles of the body, especially those of the back, ideal for breastfeeding if you want to breastfeed;
• awareness of the perineum;
• awareness of its center of gravity to move with fluidity and flexibility;
• letting go, relaxation, releases stress;
• awareness of breathing and its evolution, to better experience your pregnancy, regain energy, give birth consciously and gently;
• be in contact with your baby, promote exchanges, by being more attentive to his feelings;
• Creates and strengthens the mother / child bond so important to your baby’s development at birth, and your well-being both.

Prenatal yoga can be practiced until term as long as the pregnancy is going well. The ideal would be to have personalized support in the 3rd trimester of pregnancy.

In the 1st quarter, increased hormones can cause nausea, fatigue, emotional and sensory hypersensitivity.

Yoga for pregnant women is therefore focused on welcoming these changes, internalization and body awareness.

The session will consist of slow movements and gentle postures, with long phases of relaxation, compared to a classic yoga session.

However, if you are not athletic or have never practiced yoga, it is advisable to start in the third month of pregnancy.

Tips for practicing well:

• Adjust your postures with cushions and chairs, or by leaning your back against a wall to maintain your balance.
• Breathe slowly and deeply, relaxing in the posture slightly more on the exhale.
• Avoid forcing: do not exceed your limits for the day.
• Hydrate in small sips before, during and after the session, and especially according to your needs.

Pace of sessions:

• It is advisable to practice prenatal yoga at least once a week, and twice in the last month before childbirth.

Postures to relieve the ailments of pregnancy

Yoga and sciatica

• Cow’s head (Gomukhasana)
• The standing half-pincer (Ardha Uttanasana: against a wall with feet tucked in)

Yoga and back pain

• Child kneeling with legs apart (Supta Balasana)
• The moving half-bridge (Dvi Pada Pitam)

Yoga and breathing: strengthening the bond with baby

• The Candle, back to the ground, legs against a wall (Viparita Karani)
• The elongated butterfly (Supta Badha konasana)

At the end of a session, place your hands on your stomach to come into contact with your baby. It strengthens your bond with him.

Conscious breathing will be highly appreciated, allowing to lengthen the inhale and the exhale, to get good oxygenation and oxygenate the baby. It is a full, gentle, circular breathing. It circulates energy in your body and that of your baby.

“… But also to activate the parasympathetic system and thus obtain physical, mental and emotional relaxation”, explains Tatiana Abbey-Chartier, a prenatal yoga teacher.

After childbirth, yoga will help you:

• regain energy;
• find the line;
• have a smooth flat stomach;
• a healthy lifestyle in terms of diet and physical activity;
• find balance in your new daily life as a mother, both physically and emotionally;
• will help you to better live your emotions, to remain calm and serene: the drop in hormones after childbirth which causes the baby blues, the life turned upside down by the arrival of baby, the need to reclaim your body and fatigue, make that yoga will be more than necessary and your best ally.
• enjoy the precious 1st weeks with baby

Yoga is undoubtedly the most precious ally of pregnant women, of all mothers, and whatever the age of the children. In addition, it can be practiced quickly after childbirth, with the baby without having to separate from him, unlike other sports.

Pregnancy is the ideal time to start yoga because the pregnant woman is very attentive to her body and its physical sensations. Prenatal yoga is the ideal sport before, during and after pregnancy.