You’ve seen pics of celebs like Kourtney Kardashian, Natalie Portman and Drew Barrymore leaving a pregnancy yoga class looking glowing, and refreshed. You may have a friend who raves about the benefits of prenatal yoga. Maybe your ob-gyn even recommended it to alleviate some of your aches, pains, and discomfort. But what does pregnancy yoga really entail—and how fit and committed do you have to be to benefit?
Here are some common questions and answers that many moms to be have about pregnancy yoga.
Do I need previous yoga experience? Probably not. Though there are many styles of pregnancy yoga, all have a common theme: They’re based on a gentle practice that’s intended to suit your pregnant body, and support your experience as a pregnant woman. The pace of any pregnancy yoga class will be slow enough that your instructor can cue several alignment tips that will ensure you find a safe position based on your body, fitness level, and phase in pregnancy. Even basic yoga postures are modified for pregnancy in a prenatal class. Experienced yogis will likely find themselves using props and “re-adapating” the postures they’ve done for years, right along with the practitioners stepping on a mat for the first time. (In other words, you won’t stick out like a sore thumb if you have no idea what to expect).
Will it help me burn calories? Yes, and no. Some pregnancy yoga classes are restorative in nature, meaning you may spend a lot of time sitting or kneeling on your mat. You probably won’t sweat at all, and may not exert much energy. The intent of these classes isn’t to “go, go, go” but to slow down, and nurture your pregnant body.
Other pregnancy yoga classes may involve more “flowing” through sequences (like we do at Om for Mom prenatal yoga). These sequences may induce a little heat, and present some challenge. Though building and maintaining your strength during pregnancy will only serve you in labor, postnatal recovery, and in life as a new mom, the intent of prenatal yoga isn’t to get your heart rate to a certain level, or focus on burning calories. You should not leave a pregnancy yoga class feeling depleted. Regardless of the pregnancy yoga style, the classes should help you learn to move safely in your “new” body as a mom to be, help you feel confident in your ability to sit with some challenge and discomfort, connect with your baby in the present, and learn how to breathe in a way that supports your emotional and physical needs.
Does it involve chanting, and is there music? It depends on the class, and the instructor. Traditional yoga practices may involve some chanting at the start of the class, and incorporate teachings from the yoga sutras. Some prenatal yoga classes may describe postures in their Sanskrit names. (For example, instead of leading you to “downward dog” an instructor might cue the group to Adho <span “font-family:cambria;mso-ascii-theme-font:minor-latin;mso-fareast-font-family:=”” “times=”” roman”;mso-hansi-theme-font:minor-latin;font-style:normal;=”” mso-bidi-font-style:italic”=””>Mukha<span “mso-fareast-font-family:”times=”” roman”;=”” mso-bidi-font-family:”times=”” roman””=””> Svanasana. Same posture, different words).
<span “mso-fareast-font-family:”times=”” roman”;=”” mso-bidi-font-family:”times=”” roman””=””><span “mso-fareast-font-family:”times=”” roman”;=”” mso-bidi-font-family:”times=”” roman””=””>Neither approach is right or wrong; it’s simply a matter of personal preference. If you’re uncomfortable with philosophy in your yoga class or feel intimidated by the use of Sanskrit terms, look for a prenatal yoga teacher who offers a more contemporary style of pregnancy yoga class. If you want to be immersed in the energy of the collective “Om,” look into prenatal yoga offerings at a more traditional yoga studio. As for whether there’s music in the class, that also depends on the teacher.
Can’t I just continue my regular yoga practice? Many experienced yogis stick with the practice they’d done for years before pregnancy right up to the day they give birth and fare just fine. But even familiar twists, standing postures, inversions, and seated asanas may be more comfortable, accessible, and safer with some modification for pregnancy. Plus, pregnancy is a great time to practice one of the fundamental beliefs of yoga: Letting go of expectations. Forget about what you “could” do before you were pregnant, or what you think you should be able to do. Try a few pregnancy yoga classes, if only to get a sense for what postures are modified to ensure your practice is safe for you and baby throughout pregnancy.
Is a pregnancy yoga class any different than a prenatal yoga DVD? There are many fantastic prenatal yoga DVD’s on the market, and for some people, they’re as good as attending a “live” prenatal yoga class. But the world becomes pretty small when you’re a pregnant woman, and later, a parent! Prenatal yoga classes can be a great way to meet other moms who are sharing in your experience and understand firsthand what you’re going through. (You may even find that you run into the women you practice pregnancy yoga with for years down the road at your children’s activities)! Finding a prenatal yoga class you attend regularly can also be a nice way to get out of your routine and the many distractions it can present, so you can unwind, decompress, and be present in your body.
Got more questions? Feel free to comment. We’ll do our best to find you an answer
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