Beginner’s guide to pregnancy yoga

Pregnancy Yoga

Yoga is amongst the most common ways to keep you fit in your pregnancy. This is a beginner’s guide to pregnancy yoga to answer some of the most common questions you may have.

What is Yoga?

The word Yoga (derived from the Sanskrit work yuj) stands for union. Thus, Yoga means the union of the individual with the universal. Yoga originated about 5000 years ago in India.

Many people wrongly believe Yoga to be only physical exercises. Yoga is more than just exercise and asanas. It is a force which unifies the physical, the emotional, and the spiritual.

Thus, the goal of Yoga is to achieve a balance and harmony between your mind, body, and breath. This harmony is created through four components:

  1. Breathing exercises (pranayama)
  2. Physical exercises (asanas)
  3. Meditation
  4. Relaxation

How can Yoga benefit me?

We now know that Yoga helps you achieve a union between your mind, body, and breath. Hence it is a great way to improve your overall wellbeing – mental, physical, and emotional. Additionally, Yoga helps you to:

  • Improve blood circulation
  • Improve flexibility
  • Tone your muscles and ease muscle tension
  • Stay mentally fit
  • Feel calm and composed

Can I do Yoga when I am pregnant?

Yes. It is safe to do Yoga during pregnancy, with right adjustments to suit your body style and condition. It is always recommended to take your doctor’s advice regarding what asanas you can do.

Since Yoga benefits you greatly, it helps you ease through your pregnancy. Thus now is the right time to start doing it, if you have not already done so. Don’t worry – it is not as tough as it seems to be. The postures for beginners are much simpler than regular Yoga postures. Most pregnancy Yoga classes start with a basic warm-up session where you stretch your back, legs and arms. Your instructor teaches you various postures to help you increase endurance and strength. A Yoga session is typically around 60-90 minutes long. It usually ends with a session of relaxation or guided meditation. This is done to make you feel calm and refreshed.

When can I start doing Yoga during pregnancy?

The best time to stary doing pregnancy Yoga is around the beginning of your 4th month (around 14 weeks). It is generally not advised to practice Yoga during the first 3 months of your pregnancy.

If you conceived your baby through IVF, instructors usually recommend you start after 20 weeks.

Register on Ango Health to join Yoga classes conducted by our trained instructors.

Are there any tips for me regarding pregnancy Yoga?

Here is a compiled list of the most common tips which will benefit you as you start doing pregnancy Yoga:

  • Start gently and ease into the regime – do not hurry.
  • Stop or take breaks any time you feel discomfort or tiredness.
  • Ask your Yoga instructor the best postures for you according to your body type and condition. (For example, if you have lower back pain, your Yoga instructor might suggest you more postures that will relieve that pain).
  • Have something light before your Yoga session.
  • Keeping your body hydrated is key. Don’t forget to take a water bottle and sip on it whenever you feel thirsty.
  • Don’t perform postures that are strong or difficult. Additionally, you should not do these:
    • Lying on your tummy
    • Postures where your body is upside-down
    • Strong twists
    • Back bends.

This beginner’s guide is designed to answer some of the common questions that are asked regarding pregnancy Yoga. For any further queries and information you can read the related articles and visit our forum.