Yoga: An Ancient Practice for Pregnancy in the Modern World

By Diana Erbio

Pregnancy is wondrous, but it also can be stressful. Keeping the mind and body in sync is never an easy task under typical circumstances, and changing hormone levels coupled with a new life growing inside you can make the balancing act even more difficult.

For many pregnant women and their partners, the ancient practice of yoga can help with the new challenges pregnancy brings. Although it has been around for thousands of years, yoga definitely has a place in the modern world.

Practicing yoga strengthens muscles, while adding flexibility. Breathing techniques used in yoga offer physical and psychological benefits. A yoga session calms and energizes the body and mind.

Lisa Trivell is a yoga instructor and fitness professional certified to teach prenatal and postnatal exercise by the International Fitness Professionals Association (IFPA), and the author of I Can't Believe It's Yoga for Pregnancy and After. "Practicing yoga and receiving massage during my pregnancies were very beneficial," Trivell says. "Symptoms of discomfort -- like backache, fatigue, weight gain and mood swings -- were eased, and yoga breathing techniques were helpful during labor."

Trivell also says that practicing yoga during and after pregnancy helps to prevent stretch marks and makes it easier to get back into shape.

Having taken Trivell's classes during her pregnancy, Margaret Schaffner agrees. "Without a doubt, yoga helped ease discomforts during pregnancy, such as back pains and nausea," she says. "All through my pregnancy my posture improved. Yoga helped me with breathing techniques while giving birth. Lisa also taught me to enjoy yoga and not be intimidated by it."

Yoga may be intimidating for beginners, but if you focus on what your body is telling you, it will be a relaxing and fulfilling experience on many levels.

Yoga is different from other exercise programs because it is process-oriented rather than goal-oriented. It does not matter how many times you perform a routine -- the importance is that you are focused while performing it.

In yoga, breath and movement are coordinated. Positions are held for brief intervals, while the mind is in tune with what the body is feeling.

Trivell recommends practicing yoga every day, some days for 15 minutes, other days for 20 to 30 minutes. "When I was pregnant, I would encourage myself to do yoga even when I felt nauseous, and I would always feel better," Trivell says.

Before starting any new exercise program, you should check with your health care provider. Many studies, however, do point to the benefits of exercising during pregnancy.

A study by the American College of Obstetricians and Gynecologists looked at women who participated in fitness programs. Active women reported that exercise decreased the discomforts of pregnancy, relieved tension and improved self-image.

Researchers at Ohio College of Medicine found that women who participated in prenatal fitness exercises experienced shorter pushing stages during labor.

In its guidelines for women who do not have any risk factors for adverse perinatal outcomes, the American College of Obstetricians and Gynecologists says women can continue to exercise and derive health benefits from participating in mild to moderate intensity exercise routines.

"Yoga will strengthen and tone muscles affected by pregnancy and childbirth," says Bonnie Berke, RN, certified childbirth education specialist, yoga instructor and founder of Motherwell, a maternity health and fitness program designed to meet the special needs of moms and moms-to-be. "Breathing and relaxation techniques will reduce stress and help prepare for the labor and delivery experience."

Adrienne Su, a writer and professor who participated in the Motherwell Yoga Program says, "The yoga helped labor and delivery go more easily for me."

Women from different walks of life have reaped the benefits of yoga in classes offered nationwide by the program.

"After teaching all day, I really looked forward to stretching and relaxing and doing something just for me," says Heidi Hoover, a high school English teacher. Lucile Duperron, a college professor, adds, "The classes were wonderful. Everyone should be this relaxed during pregnancy."

Shannon Murray, a registered nurse suffering from fibromyalgia, a condition that causes pain in muscles, joints, ligaments and tendons, believes that "Yoga classes helped me gently stretch and decrease pain and discomfort. After each class, I felt very relaxed. Yoga also helped me relax during labor."

The benefits of yoga are far-reaching for people of all ages. The gentle stretching of muscles can ease stiffness associated with aging. Children can practice yoga. It is a great non-competitive way to strengthen body and mind. Trivell's book I Can't Believe It's Yoga For Kids provides a fun introduction to yoga for children.

Dads-to-be should not be left out of the yoga loop. They are also feeling stress at this exciting time. A chapter in Trivell's book shows couples how to enjoy yoga together. "Double yoga" is a new branch of yoga that is performed with a partner. It is a great way to bond and relax together. Practicing various double yoga positions together will enable you to communicate better non-verbally, which is an important skill you will use during labor.

Double yoga and massage are treats both new parents-to-be deserve. Allow yoga into pregnancy and let it become a part of your life. Enjoy the balance.

Want to see more? Exercise Your Way Through Pregnancy ACOG Exercise Guidelines Pregnancy Today Advisory Panel: "What yoga positions should I avoid while pregnant?"

To find out more about MOTHERWELL® Yoga visit www.momwell.com. Lisa Trivell's books are available at bookstores and online at www.getfitnow.com.