Diane Oakland, IBCLC Family Education and Support Coordinator, Lactation Consultant

November 20, 2007

The word "yoga" comes from the Sanskrit word "yuj," meaning "to unite" or "to integrate." The practice of yoga aims to integrate mind, body and spirit. So its no surprise that tailored pregnancy-friendly yoga classes can be just the ticket to help expecting and new mothers prepare for and adjust to the changes in mind, body and spirit that accompany pregnancy and birth.

Before Birth
Yoga provides many benefits for pregnant women, ultimately helping them prepare physically and mentally for birth. Yoga’s strong focus on proper breathing teaches women to relax and maintain a sense of calmness that enhances their wellbeing in pregnancy. And by learning yoga’s deep breathing techniques before birth prepares you to use them to reduce stress and manage emotions during labor.

Body awareness, which increases through the practice of yoga, is another skill to develop during pregnancy that will benefit you during childbirth. Knowing your body can help you move intuitively during labor to better support the birth experience.

The exercises of yoga also help prepare your body for birth. Various exercises that stretch and strengthen the muscles surrounding the pelvis can encourage the baby’s movement through the pelvis. Good posture, achieved through opening the chest and increasing back and shoulder strength can also aid in baby’s positioning.

In addition, yoga increases blood flow, which can reduce swelling during pregnancy and ensure a higher supply of nutrients and oxygen reaches the fetus.

Following Birth
New mothers should consult their doctor about when they can start exercising after giving birth. Typically, after a vaginal delivery, women are able to begin exercising within four to six weeks.

Yoga is a great, low-impact exercise program for bouncing back after pregnancy. Postpartum yoga provides the same benefits of proper breathing, relaxation, stress control and posture improvement as prenatal yoga. Tailored postpartum programs can provide additional benefits to women by emphasizing poses, or asanas, that target areas of the body most affected by pregnancy.

By strengthening core muscles that were weakened by pregnancy, such as the pelvic floor, lower back and abdominal muscles, postpartum yoga helps you gradually condition your body back into shape. It is even easier to get fit after birth if a woman maintains an exercise program, such as prenatal yoga, during her pregnancy.