Prenatal Exercise Advice

YOGA AND PILATES IN PREGNANCY
2009-03-17

Pregnancy is the perfect time to get in touch with your body and there’s no better way to do so than with a mind/body workout such as pilates or yoga. But be careful, just because the class is slow and gentle doesn’t mean that all moves are suitable for pregnancy. Check the instructor is qualified to teach pregnant women or, better still, attend a pregnancy specific class.

Such classes aim to improve posture through stretch and strengthening exercises which should help to reduce pregnancy aches and pains. Pilates is particularly good for strengthening the deep abdominal and pelvic floor muscles. Stretching is great for loosening up and increasing joint mobility but be careful not to overstretch; the effects of the increased production of the hormone relaxin will allow you to stretch further than usual.

Yoga and meditation may help you to relax and focus on your baby and this can help to deepen your connection with your unborn child. Deep breathing and relaxation techniques are essential tools to help you de-stress and will be invaluable in the delivery room. Relaxation doesn’t come naturally to everyone so you may need to ‘train’ your body to do so. Set aside a few minutes each day to switch off from your busy world and focus on yourself and your baby – you’ll be amazed how refreshed you feel just after a short time. Focus on one joint or body part at a time and as you exhale let the muscles around it release with the breath. This can be done relaxing over a desk, lying on the sofa or even on the bus going home!