Pre-Natal Yoga Offers Specific Benefits During Pregnancy

By Kimberly Burwell

There are a few basic differences between a standard yoga class and a prenatal yoga class. Obviously, everyone is pregnant and the conversation is pretty specific. However, the biggest difference is not as obvious: the specific therapeutic nature of the poses. A prenatal class is customized to the needs of the population, and the poses are chosen to address challenges specific to pregnancy.

Poses and Techniques Specific to Pregnancy

In choosing the poses, safety for mom and baby is an absolute. There are poses that are wonderful for preventing varicose veins, poses that help with heart burn, as well as poses that help with sciatica and symphysis pubis. There are also a few standard class poses that are contraindicated in a prenatal class: anything lying on the stomach, of course, as well as twists that rotate in the direction of the baby. But many standard poses are wonderful, even therapeutic, for the pregnant body.

Strength and stamina are important, especially leading up to the time for labor. We emphasize balance and muscular integrity to accommodate ligament and attachment changes and the relocation of the body’s center of gravity. Yoga has a strong focus on breath and breathing away anxiety, fear and other negative emotions. This is a powerful tool for moms-to-be, especially those of us with busy lives. We also practice meditation and positive visualization in class. These techniques are very helpful when the magic time of delivery arrives.

It’s very important that moms understand the poses and their benefits so they can carry their practice home, and to the hospital if necessary. The greatest benefits come when mom knows what poses work for each specific pain/condition/situation. Standing all day cries out for legs up the wall and hero pose, while sciatica is relieved by an extended table with rocking. Some days will need restorative poses; whereas days that mom feels wonderful may require poses with a little more energy. Prenatal classes involve learning about the poses and their effect on the body. This allows for some much needed, self-focused personal time, something many women don’t get enough of.

Community Atmosphere Specific to Pregnancy

The community created in a prenatal class is also a bit different. The joy of sonograms and the details of birth plans are common conversation. Veteran moms pass along experience-based knowledge to moms who are first-timers. They exchange lots of information about doctors, doulas, and new, cool products. It’s a beautiful thing.

Yoga has a strong thread of gratitude, and pregnant women have so much to be grateful for. Nevertheless, often the stress of busy lives combined with the challenges of pregnancy make gratitude something that needs to be pointed out. Each class contains a time for gratitude, for remembering this very moment, knowing that it will never be exactly like this again. You may be pregnant again, but never with this baby, never at this age or in this stage of life.

The idea of being present and involved is a yoga constant, whether in a prenatal class or a standard class. But it’s magic in a prenatal class where life is growing in every single body!

Kimberly Burwell, E-RYT 200 has been teaching yoga for 12 years. Kim holds the Yoga Alliance accreditation of Experienced Registered Yoga Teacher. She teaches standard classes as well as Prenatal and Adaptive Yoga. Kimberly teaches at Willow Tree Prosperity on Slaughter Road in Madison and at A Nurturing Moment on Airport Road in Huntsville.