Finding the right class
If you’re a beginner, look for a yoga class specifically for pregnancy. It’s a good idea to let your instructor know if you’re new to yoga. They should be able to adapt their teaching to ease you in gently.
There are many styles of yoga and you are likely to be directed to the more gentle, slower paced styles such as hatha.
Why yoga is a good pregnancy exercise
- Yoga can also teach you breathing techniques that could help you cope with contractions when you’re in labour.
- Tommy’s research shows that weekly pregnancy yoga classes can help reduce antenatal anxiety and depression.
- Joining a pregnancy yoga class is a good way to meet other pregnant women in your area.
- You may learn positions which will help you get baby into a good position during labour.
As your baby grows, your centre of gravity will shift because your bump is getting bigger. This means you’re more likely to lose your balance, so take care and move slowly. For standing postures, use support if you need to – a wall or a chair, for instance.
When to avoid yoga in pregnancy
Avoid yoga that takes place in heated rooms, such as Bikram – you could overheat.
If you have symphysis pubis dysfunction (SPD), otherwise known as pelvic girdle pain (PGP), some poses might feel quite uncomfortable. Speak to your yoga teacher and see if they can point out which poses might help, and which ones to avoid.
Not in itself. In fact, women with uncomplicated pregnancies who exercise have been shown to have a reduced risk of premature birth.
No. Exercise has not been shown to cause miscarriage. If your pregnancy is uncomplicated, it is safer to exercise than not.
Most types of exercise are fine even if you are overweight. Being active during your pregnancy is safe and healthy for you and your baby.
It should be fine to continue with your usual yoga class during pregnancy, as long as you tell your yoga teacher and they are qualified to instruct pregnant women.
As you’re used to running, it’s fine to carry on during your pregnancy as long as you feel comfortable.
As long as you feel comfortable and you have no medical issues in pregnancy, you can carry on exercising right up until your baby is born.
- Newham JJ, Wittkowski A, Hurley J, Aplin JD, Westwood M (2014) ‘Effects of antenatal yoga on maternal anxiety and depression: a randomized controlled trial’, Depression and Anxiety, 31 (8): 638: 2014http://onlinelibrary.wiley.com/doi/10.1002/da.22268/abstract;jsessionid=8356994E9CF8683BEBFA426268A1E65D.f01t03
ℹLast reviewed on July 31st, 2018. Next review date July 31st, 2021.