Yoga During Pregnancy

During pregnancy, you want to stay in shape and do what is best for your baby-to-be. Prenatal yoga is a wonderful way to do both. Whether you are new to yoga or already an experienced practitioner, you can enjoy the benefits of yoga while pregnant. Yoga classes are a great way to prepare yourself for the birthing process as well as enjoy the company of other pregnant women. Many a toddler`s playgroup has emerged from the bonds forged in prenatal yoga classes!

As you are probably already aware, a pregnancy is divided into trimesters lasting three months each. The appropriate adaptations to your yoga practice will become more numerous as your baby grows.

• First Trimester (Simple Stretches, lots of relaxation and connection with the baby)
• Second Trimester (Most asanas comfortably with minor adjustments, practice with an experienced and trained instructor)
• Third Trimester (Again, most asanas as the body allows, lots of relaxation and preparation and visualisation of birth)

First Time Yogis
Many women who have never done yoga before find that it is an ideal form of exercise during their pregnancies and beyond. Find a yoga instructor close to you and you can also read up on how yoga can help you. When looking for a class, it is better to look for a “Prenatal Yoga,” class as these teachers will best be able to instruct you. If you you are not able to find one, you can attend a regular class, be sure to tell the teacher you are pregnant right away. Some women who work throughout their pregnancies only have time to take up prenatal yoga in the third trimester. You will still benefit from the classes if this is your situation, but the earlier you start in your pregnancy, the better.

Long Time Yogis
Yoga devotees will be happy to know you can continue to practice yoga throughout your pregnancy. As your belly grows, a few adaptations to your regular practice will be necessary. You may continue to take your regular classes as long as you feel comfortable doing so, but make sure to let the teacher know you are pregnant and don`t feel obligated to practice at your pre-pregnancy intensity. It`s also a good idea to take prenatal yoga classes to meet other moms-to-be and learn about childbirth.

Home Practitioners
If you are a dedicated home practitioner, you can practice as long as you feel comfortable doing the poses. Consult a trained yoga instructor to be aware of precautions on yoga practice and the `do` and `don`ts`. ;However, yoga is a versatile practice and you can enjoy its benefits even till the day you give birth. You may also want to attend some prenatal yoga classes for the sense of community and to inspire your home practice.

After Your Pregnancy
After you have your baby, you may be eager to resume your yoga practice. Doctors usually recommend six weeks of recovery time for new mothers after a vaginal birth and longer after a cesarean. However, your body is the best guide. You can do yoga when you feel ready and have no significant bleeding. Yoga after pregnancy is the best recovery for post natal moms, as the poses helps to regain the body shape and allows for long and deep relaxation to energize the mind and the body for motherhood.

For Pre-natal classes in Nairobi, Contact

Fazilah Bazari at: fbazari@holisticommunity.com

Tel: 0736-719925